View Workout (Robert Ontko)
Return to KRC, Finally
November 30, 2017 (Night)
Exercise Type: Run
Weather: Dark and comfortable
Comments:
Mangum, Dacoma, Karbach, W 18th, Mangum
Got to KRC early for once, could've fit in a two-lap warmup but decided to play it safe.
Hurfus, Dacoma, TC Jester, Ascot, Helberg, Brookswood, Mangum, Dacoma, Hurfus
Took a little ways to take the lead and someone else in a OG-shirt challenged me during the second mile, finished strong.
Hurfus, Dacoma, Karbach, W 18th, Mangum
Partial lap cooldown, stretch, great conservations and met some new faces afterwards.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.3 Miles | 36:25 | |||
| 1.0 Miles | 7:23 | 7:23 / Mile | Warmup | New Balance 860v7 |
| 3.5 Miles | 23:00 | 6:34 / Mile | Training | New Balance 860v7 |
| 0.8 Miles | 6:02 | 7:32 / Mile | Cooldown | New Balance 860v7 |