View Workout (Robert Ontko)
My Old Problem Returns...
October 5, 2009 (Afternoon)
Exercise Type: Run
Weather: Partly cloudy and cool
Comments:
Veale, Murray Hill, Mayfield, Ford, Juniper, E115, NRV Track
With the team, learned about Brett's nickname in bed, angel hair, drills, strides
NRV Track
7*1km w/3 min recovery, with Tenley, John E., Brandon, Ethan T., Peter, and Kurt, bathroom break after 4th and 6th interval, did the last interval with Rocky, Jeff, and Joe, splits: 3:23, 3:23, 3:21, 3:19, 3:18, 3:20, 3:15, good workout minus the pit stops, upper body circuit 2*14 diamond pushups/bench dips/decline pushups/clap pushups
NRV Track, E118, Euclid, E115, Wade Park, E118, NRV Track
Stretch, Ibis, 10 min lower leg ice bath, feet red and purple after I got out of the icebath
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.69 Miles | 58:39 | |||
| 2.0 Miles | 14:50 | 7:24 / Mile | Warmup | |
| 7.0 Kilometers | 23:19 | 5:21 / Mile | Interval | |
| 2.0 Kilometers | 12:00 | 9:39 / Mile | Recovery | |
| 1.1 Miles | 8:30 | 7:43 / Mile | Cooldown |