View Workout (Robert Ontko)

Calendar - Statistics - Workouts

Return to Log Return to Log

There's Another Texan on the Team

September 28, 2013 (Morning)

Exercise Type: Run

Weather: Sunny and comfortable

Comments:
CWRU Farm: XC Course
9:00 AM. Sleep: 7.5 hr. Rode up with Phil, Coach was excited to see us and handed us some sweet Case sunglasses, she also told me that there was another Texan on the team, so I met Tyler and his parents, jogged around with my fellow alumni.

CWRU Farm: XC Course
Lead the race out with Dixon and the others, felt pretty good, didn't really have much of a kick, but very happy with a sub-17 minute performance, actually a one-second course PR. Splits: 5:25, 5:43, 5:48. Behind Carter and the top 5 current members.

CWRU Farm: XC Course
Talked with the parents a bit more after the race and then took off on the traditional reverse course barefoot cooldown, turned around when I ran into Carter and Jeff, stretch.

Distance Duration Pace Interval Type Shoes
7.71 Miles 51:44
2.3 Miles 17:28 7:35 / Mile Warmup Adrenaline XIII-2
5.0 Kilometers 16:56 5:27 / Mile Race Nike Zoom Waffles
2.3 Miles 17:20 7:32 / Mile Cooldown