View Workout (Robert Ontko)

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"Keep your chin down."

November 6, 2009 (Afternoon)

Exercise Type: Run

Weather: Sunny and cool

Comments:
Veale, Murray Hill, Mayfield, Ford, Hazel, Magnolia, NRV Track
With Steel, Tim, Dave, Phil, Vaughn, and Cromer, drills

Access Road, E118, Euclid, E115, Wade Park, access road, E115, Euclid, E118, Wade Park, access road
2 mile tempo @5:35 pace, loop probably a little short, Coach said that I was leaning back and kinda got dropped a bit during the second mile

NRV Track
1*1000m w/3 min recovery, 2*400m w/400m jog recovery, 4*200m w/200m jog recovery, these intervals went fairly well, still need to work on running with my shoulders forward, Coach put me at the front for all the starts which is rarely where I finished, splits: 3:02, 68, 72, 34 or better

NRV Track, E115, Bellflower, Mather Quad, Quad, Veale
Stretch, 30*Circle Abs, 10 min full leg ice bath, Steel slipped getting out of the ice bath but he seems to be OK