View Workout (Robert Ontko)
Shorter Tempo
March 23, 2009 (Afternoon)
Exercise Type: Run
Weather: Sunny, breezy, and cool
Comments:
Veale, Murray Hill, Mayfield, Euclid, Mather Quad, MLK
MLK: 0 to 2 mi and back
20 min tempo with Cromer, Dave, and Farkas, felt ok and did not fell my back at all
MLK 0.5 mi, E108, Wade Park, E115, NRV track
NRV track
3*400 at 5k goal pace w/200m jog, splits: 75, 74, 73
NRV track, E115, Juniper, Ford, Mayfield, Murray Hill, Veale
With Tim and Mike W., 30 Eagle, stretch, iced my back for 12 minutes
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.99 Miles | 1:07:21 | |||
| 1.9 Miles | 13:50 | 7:16 / Mile | Warmup | |
| 3.5 Miles | 20:00 | 5:42 / Mile | Tempo | |
| 1.5 Miles | 10:49 | 7:12 / Mile | Easy | |
| 1.2 Kilometers | 3:42 | 4:57 / Mile | Interval | |
| 0.4 Kilometers | 3:00 | 12:04 / Mile | Recovery | |
| 2.1 Miles | 16:00 | 7:37 / Mile | Cooldown |