View Workout (Robert Ontko)
How Many 400s?
April 15, 2009 (Morning)
Exercise Type: Run
Weather: Cloudy and cool
Comments:
Veale, Murray Hill, Mayfield, Ford, Juniper, E115, NRV track
Drills
NRV track
20*400m w/30 sec rest, with Tim, Ethan, and Gjoraas, a little faster than 10k pace, average interval of about 77, felt pretty good and tried to focus on running shoulders forward
NRV track, E118, Wade Park, E108, East, Ford, Mayfield, Murray Hill, Veale
With Tim, stretch, 30 Eagle
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.67 Miles | 1:00:10 | |||
| 2.0 Miles | 14:40 | 7:19 / Mile | Warmup | |
| 8.0 Kilometers | 25:40 | 5:09 / Mile | Interval | |
| 2.7 Miles | 19:50 | 7:20 / Mile | Cooldown |