View Workout (Robert Ontko)
Cat & Mouse Split Tempo
October 12, 2009 (Afternoon)
Exercise Type: Run
Weather: Cloudy and cool
Comments:
Veale to MLK
With the team, drills, saw a cat at the top of MLK
MLK
Split tempo: 3 mile w/3 min jog recovery, 2 mile w/2 min recovery, 1 mile, with Ethan T., Ben, Nick, Colin, felt pretty good and stuck with the group except for the last mile where I got dropped from the start, splits: 16:52, 11:09, 5:35, saw a dead mouse/rat on the path near the lake
MLK, East, E108, Wade Park, E115, NRV Track
NRV Track
6*200m accelerations w/200m jog, upper body circuit
NRV Track, Bellflower, Mather Quad, Quad, Veale With Link, Big Joe, and Joy, stretch, 44 Eagle
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.59 Miles | 57:26 | |||
| 1.0 Miles | 7:36 | 7:36 / Mile | Warmup | |
| 6.0 Miles | 33:36 | 5:36 / Mile | Tempo | |
| 1.0 Miles | 7:45 | 7:45 / Mile | Easy | |
| 2.4 Kilometers | Interval | |||
| 1.1 Miles | 8:29 | 7:42 / Mile | Cooldown |