View Workout (Robert Ontko)
Go by Feel
October 22, 2013 (Night)
Exercise Type: Run
Weather: Twilight to dark and comfortable
Comments:
Home, La Brea, Montesa, Lindita, El Capitan, bayou trail: to Albright track
7:15 AM. Sleep: 7 hr. Couldn't seem to get out of the office when I wanted to, drills.
Albright Track
5 * 800 m w/100 m recovery, a few others on the track in the dark, conditions not bad, noticed a bright planet to the SW (Venus, I think), went off feel, splits: 2:45 (assumed), 2:44, 2:45, 2:47, 2:46
Albright Track
Splits: 53, 57, 64, 69
Bayou trail: Albright track, El Captain, Lindita, Montesa, La Brea
Jogged back home just in time for a bathroom stop, stretch.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.93 Miles | 50:16 | |||
| 2.1 Miles | 16:17 | 7:45 / Mile | Warmup | Asics GT 3000-2 |
| 4.0 Kilometers | 13:47 | 5:32 / Mile | Interval | Asics GT 3000-2 |
| 0.4 Kilometers | 4:03 | 16:17 / Mile | Recovery | Asics GT 3000-2 |
| 2.1 Miles | 16:09 | 7:41 / Mile | Cooldown | Asics GT 3000-2 |