View Workout (Robert Ontko)
Attention to Details
April 20, 2009 (Morning)
Exercise Type: Run
Weather: Cloudy, cool, and rainy
Comments:
Veale, Murray Hill, Mayfield, Euclid, Quad, Veale
By myself
Cardio Room Treadmill
4*0.75mi tempo w/2 min rest, with Andrea, don't like treadmills but the intervals were easy
Veale Track
4*200m w/200 jog, with Gjoraas, Austin, and Dave for first three, last one alone, splits: 33, 34, 34, 35
Veale, Murray Hill, Mayfield, Euclid, Cornell, Circle, Veale With Mark and Vaughn, talked about summer races, stretch, Bear, ice
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.77 Miles | 51:04 | |||
| 1.9 Miles | 13:50 | 7:16 / Mile | Warmup | |
| 3.0 Miles | 16:20 | 5:26 / Mile | Tempo | |
| 0.8 Kilometers | 2:16 | 4:33 / Mile | Interval | |
| 0.6 Kilometers | 4:18 | 11:32 / Mile | Recovery | |
| 2.0 Miles | 14:20 | 7:09 / Mile | Cooldown |