View Workout (Robert Ontko)
Ironmen and Ironwomen
September 30, 2009 (Afternoon)
Exercise Type: Run
Weather: Cloudy, windy, and cool
Comments:
Veale to MLK, East, E108, Wade Park, E115, NRV track
With the team, drills
NRV Track
8*400m w/200m jog recovery except for 100m jog/100m walk after the third, first six with the lead women's group, splits 76, 81, 78, 80, 78, 76, 77, 74, Coach and Barnes said that I wasn't pushing off with my right foot, it doesn't hurt, maybe it's the blister
NRV Track, E115, Bellflower, Mather Quad, Quad, Veale
By myself unti Bobby and Sylvester caught me on the quad, strech, 40 Eagle
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.18 Miles | 34:04 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | |
| 3.2 Kilometers | 10:21 | 5:12 / Mile | Interval | |
| 1.6 Kilometers | Recovery | |||
| 1.2 Miles | 8:43 | 7:15 / Mile | Cooldown |