View Workout (Robert Ontko)
Test Tempo
October 28, 2009 (Afternoon)
Exercise Type: Run
Weather: Cloudy and comfortable
Comments:
Veale to MLK
With the team, drills
MLK
With Dave, Ethan, Mark, and Colin, splits: 5:51, 5:44, 5:49, 5:47, felt that I could have easily done the full five miles but decide to play it safe and save it for Saturday
MLK, East, E108, Wade Park, E115, NRV Track
NRV Track
4*200m w/200m jog recovery, splits: 35, 36, 38.5, 38.5
NRV Track, E115, Bellflower, Mather Quad, Quad, Veale
Lanese circuit, stretch, 40 Ibis
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.19 Miles | 49:40 | |||
| 1.0 Miles | 7:45 | 7:45 / Mile | Warmup | |
| 4.0 Miles | 23:11 | 5:47 / Mile | Tempo | |
| 1.0 Miles | 7:26 | 7:26 / Mile | Easy | |
| 0.8 Kilometers | 2:28 | 4:57 / Mile | Interval | |
| 0.8 Kilometers | Recovery | |||
| 1.2 Miles | 8:50 | 7:21 / Mile | Cooldown |