View Workout (Robert Ontko)
Almost a "Clean Sweep"
December 6, 2012 (Morning)
Exercise Type: Run
Weather: Dark and foggy to sunrise and comfortable
Comments:
Apartment, Eldridge, Terry Hershey Park: west to dike
5:50 AM. Sleep: 6.5 hr. A vacuum truck from "Clean Sweep" service gave me the right of way this morning.
Dike hill
8 * 200 m hills w/downhill recovery, almost had a clean sweep of 43 splits except for the 6th interval, took my shirt off after the first, splits: 1:48(43), 1:48(43), 1:51(43), 1:49(43), 1:49(43), 1:54(44), 1:52(43), 1:47(43).
Terry Hershey Park: dike to Eldridge, Apartment
Shirt in hand, I ran back, stretch, core & pushups.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.29 Miles | 57:31 | |||
| 3.15 Miles | 21:40 | 6:52 / Mile | Training | Adrenaline XII-Yellow |
| 3.2 Kilometers | 14:38 | 7:21 / Mile | Hills | Adrenaline XII-Yellow |
| 3.15 Miles | 21:13 | 6:44 / Mile | Training | Adrenaline XII-Yellow |