View Workout (Robert Ontko)
Sun Shower
April 21, 2009 (Morning)
Exercise Type: Run
Weather: Partly cloudy, windy, and cool
Comments:
Veale, Cedar, Euclid Heights, Coventry, Mayfield, Ford, Bellflower, E115, NRV track
Heated knee pre-run, with Tim and Gjoraas
NRV track
3*600m at 5k race pace w/3 min recovery, felt good for these intervals even though wind seemed to pick up for each one, splits: 1:53, 1:51, 1:48
NRV track
400m jog between intervals
NRV track, E115, Bellflower, Mather Quad, Adelbert, Veale Stretch, 30 Eagle, pushups, iced knee.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.82 Miles | 49:02 | |||
| 3.9 Miles | 27:53 | 7:08 / Mile | Easy | |
| 1.8 Kilometers | 5:32 | 4:56 / Mile | Interval | |
| 0.8 Kilometers | 6:00 | 12:04 / Mile | Recovery | |
| 1.3 Miles | 9:37 | 7:23 / Mile | Cooldown |