View Workout (Robert Ontko)
Sandbagging It
December 20, 2012 (Morning)
Exercise Type: Run
Weather: Dark to sunrise, windy, and comfortable
Comments:
Apartment, Eldridge, Terry Hershey Park: west to dike
5:40 AM. Sleep: 7 hr. Woke up early and got an early start, but my digestive system did as well, took a pit stop on the way out.
Dike hill
12 * 200m hill w/downhill recovery, guess I was sandbagging the first 9 interval because the final 3 were great, had an coincidental rabbit on the 10th one, splits: 1:56(46), 1:57(45), 1:58(45), 2:00(46), 1:56(45), 1:59(44), 1:59(46), 1:59(46), 1:54(42), 1:47(39), 1:51(42).
Terry Hershey Park: dike to Eldridge, Apartment
Gate is still stuck, stretch and core & pushups inside.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.48 Miles | 1:10:29 | |||
| 3.15 Miles | 23:22 | 7:25 / Mile | Warmup | Adrenaline XII-Yellow |
| 4.8 Kilometers | 23:01 | 7:43 / Mile | Hills | Adrenaline XII-Yellow |
| 3.35 Miles | 24:06 | 7:11 / Mile | Cooldown | Adrenaline XII-Yellow |