View Workout (Robert Ontko)
Farm Fartlek
August 20, 2009 (Afternoon)
Exercise Type: Run
Weather: Hot, breezy, sunny to light rain
Comments:
The Farm: Cross Country Course
5 mins jog, stretch, 5 mins jog, drills
The Farm: Cross Country Course
Blind fartlek, #8 2:00 interval for me, my stride felt off and my legs just wouldn't go, foot felt ok, in the back for the first half, caught some people on the later long intervals, pretty winded after my interval, just glad that I didn't have to duck into the woods like last year
The Farm: Cross Country Course & Trails
5 min jog back to the water, ice break, 10 mins trails and around the course, stretch, abs and 30 pushups
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.5 Miles | 1:05:52 | |||
| 1.5 Miles | 10:52 | 7:14 / Mile | Warmup | |
| 6.0 Miles | 40:00 | 6:40 / Mile | Fartlek | |
| 2.0 Miles | 15:00 | 7:29 / Mile | Cooldown |