View Workout (Robert Ontko)
Gobble, gobble!
November 22, 2012 (Morning)
Exercise Type: Run
Weather: Sunny and warm
Comments:
Richmond: Best Buy Lot to Bering and back
6:30AM. Sleep: 7 hr. Simple warmup, still felt my leg, drills, walked/jogged to the port-a-johns, ran into Lillja in the starting chute.
TXU Energy Turkey Trot
Started too far from the start line as I always do, got stuck in no man's land on the back stretch, really pleased at what I could do with only one piston fully firing, 35:17 chip, 35:40 gun, 12th (of 2,491) overall, 5th (of 89) M 20-24.
Richmond: Best Buy Lot to Bering and back Walked back to the car and then cooled down, stretch.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.61 Miles | 1:09:13 | |||
| 2.2 Miles | 16:34 | 7:31 / Mile | Warmup | Adrenaline XII-2 |
| 10.0 Kilometers | 35:17 | 5:40 / Mile | Race | Adrenaline XII-2 |
| 2.2 Miles | 17:22 | 7:53 / Mile | Cooldown | Adrenaline XII-2 |