View Workout (Robert Ontko)
Rainy Tempo
January 8, 2013 (Morning)
Exercise Type: Run
Weather: Dark, rain, and comfortable
Comments:
Apartment, Eldridge, Terry Hershey Park: east to gazebo
5:50 AM. Sleep: 6.5 hr. Pavement was wet, but no rain yet, drills.
Terry Hershey Park: Mocking Bird and Blue Jay loop
Started raining during this tempo, not happy with overall pace, but negative split was good, splits: 13:23, 13:17.
Terry Hershey Park: Gazebo to Eldridge, Apartment
Saw the power dip with 3/4 miles to go, stretch, core & pushups.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.7 Miles | 58:08 | |||
| 2.2 Miles | 16:02 | 7:17 / Mile | Warmup | Asics 3030-3 |
| 4.3 Miles | 26:40 | 6:12 / Mile | Tempo | Asics 3030-3 |
| 2.2 Miles | 15:26 | 7:00 / Mile | Cooldown | Asics 3030-3 |