View Workout (Robert Ontko)
"You actually looked like a runner."
September 28, 2009 (Afternoon)
Exercise Type: Run
Weather: Cloudy, windy, and cool
Comments:
Veale to MLK
With the team, drills
MLK: out 2.5mi and back
With Tim, Chris, and Nick, felt good, splits: 5:47, 5:43, 5:47, Coach Barnes said that I looked more like a runner
MLK: 2mi to start and MLK, East, E108, Wade Park, E115, NRV Track
By myself until the portion to the track with Nick and Tim, noticed a hot spot on my right arch, hope that Chris can help me out
NRV Track
3*300m accelerations, still felt good, been a while since I have done these, so I am sure there is room for improvement, van ride back to Veale, Bear, stretch
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.56 Miles | 46:30 | |||
| 1.0 Miles | 7:45 | 7:45 / Mile | Warmup | |
| 3.0 Miles | 17:17 | 5:45 / Mile | Tempo | |
| 0.9 Kilometers | Cruise | |||
| 3.0 Miles | 21:28 | 7:09 / Mile | Cooldown |