View Workout (Robert Ontko)
Better Timing
February 23, 2017 (Night)
Exercise Type: Run
Weather: Dark and warm
Comments:
W 20th, Karbach, Dacoma, Hurfus
Sleep: 6.5 hr. Better timing this week, made it well before Adam's speech.
Hurfus, Dacoma, TC Jester, Ascot, Helberg, Brookswood, Mangum, Dacoma, Hurfus
Led the pack as usual, did not push the pace much, bathroom stop afterwards.
Hurfus, Mangum, W 18th, Karbach, W 20th
Longer cooldown than last time, stretch, met a pole vault coach from Nebraska and decide to do the Rodeo Clown 10k (probably will regret that decision).
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.59 Miles | 31:07 | |||
| 0.33 Miles | 2:24 | 7:16 / Mile | Warmup | New Balance 860-3 |
| 3.5 Miles | 23:10 | 6:37 / Mile | Training | New Balance 860-3 |
| 0.76 Miles | 5:33 | 7:18 / Mile | Cooldown | New Balance 860-3 |