View Workout (Robert Ontko)
Quattro-The Power of Four
April 2, 2009 (Morning)
Exercise Type: Run
Weather: Partly cloudy, breezy, and comfortable
Comments:
Veale, MLK: out to 2.5mi and back, East, E108, Magnolia, Wade Park, E115, NRV track
With Tim, Gjoraas, and Ethan
NRV track
4*400m race pace w/400m jog recovery, splits: 76, 73, 71, 73
NRV track, E115, Bellflower, Mather Quad, Adelbert, Veale
Saw Steel and John, stretch, 30 Ibis, pushups.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.84 Miles | 1:08:51 | |||
| 7.0 Miles | 48:44 | 6:57 / Mile | Easy | |
| 1.6 Kilometers | 4:53 | 4:54 / Mile | Interval | |
| 1.2 Kilometers | 6:48 | 9:07 / Mile | Recovery | |
| 1.1 Miles | 8:26 | 7:39 / Mile | Cooldown |