View Workout (Robert Ontko)
A Southern Gentleman and a Pacer
September 25, 2009 (Afternoon)
Exercise Type: Run
Weather: Sunny and comfortable
Comments:
Coast Guard Park
Perfect weather for a run, by myself after riding with Paul C. and picking up some chicks, Cindy and Natalia, and dropping Phil off
Coast Guard Park
4*1 mi hill loops(5:56, 5:58, 6:10, 5:59), Coach told me to pace Elaine for her intervals, Justine showed up for the last 3, first one was faster than pace (6:05) which hurt the rest of the workout, felt good to actually be doing a workout, and the foot felt fine
Coast Guard Park
With John E. part of the way, got in the back of coach's car for an interesting ride back to Case, stretch, 38 Ibis
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.1 Miles | 39:34 | |||
| 1.0 Miles | 7:28 | 7:28 / Mile | Warmup | |
| 4.0 Miles | 24:03 | 6:00 / Mile | Hills | |
| 1.1 Miles | 8:03 | 7:19 / Mile | Cooldown |