View Workout (Robert Ontko)
Arm Warmers Tempo
March 16, 2009 (Afternoon)
Exercise Type: Run
Weather: Sunny, breezy, and cool
Comments:
Veale, Murray Hill, Mayfield, Euclid, Mather Quad, MLK
MLK: 0 to 2mi, 2mi to 0, 0 to 1mi and back 3*2mi tempo w/2 min recovery, with Mike W. for the first one, started the second one a bit fast, pit stop after the second one, felt my stomach on the last one with Cromer, arms a little chilly going into the wind, splits: 11:00, 11:06, 11:30, better than last time I did this workout
MLK, East, E108, Wade Park, E115, Bellflower, Mather Quad, Case Quad, Veale
Pit stop in Wade Commons, stretch, 30 Eagle, pushups.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.9 Miles | 1:01:46 | |||
| 1.9 Miles | 13:45 | 7:14 / Mile | Warmup | |
| 6.0 Miles | 33:36 | 5:36 / Mile | Tempo | |
| 2.0 Miles | 14:25 | 7:12 / Mile | Cooldown |