View Workout (Robert Ontko)
De Pauw Invitational
April 4, 2009 (Afternoon)
Exercise Type: Run
Weather: Sunny and comfortable
Comments:
De Pauw Track, Hanna, Hill, Jackson to the railroad tracks and back, Hanna, Track
With Tim and Gjoraas, through beautiful Greencastle, a little more pep than a usual warmup
De Pauw Track
With Ethan, Austin, and Tim, started out a tad too aggressive for the first two miles at about 15:25-15:30 pace, kinda fell apart after that basically running the remainder of the race in no man's land, 5 sec PR though, a little steps until Conference
De Pauw Track, Madison, Columbia out and back With Ethan, Austin, Tim, and Gjoraas, tough luck for W and Gjoraas and Austin for Athletes of the Week
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.31 Miles | 46:50 | |||
| 2.3 Miles | 16:25 | 7:08 / Mile | Warmup | |
| 5.0 Kilometers | 15:48 | 5:05 / Mile | Race | |
| 1.9 Miles | 14:37 | 7:41 / Mile | Cooldown |