View Workout (Robert Ontko)
Sunrise Tempo
November 9, 2009 (Morning)
Exercise Type: Run
Weather: Dark to sunrise and comfortable
Comments:
XCFH, Bellfield, Cedar, MLK
By myself, drills
MLK
4*0:30 on/0:30 off before tempos, estimated distance
MLK
5*1 mi tempo w/2 min recovery, splits: 5:40, 5:29, 5:44, 5:36, 5:44, ran past the first mile mark in the dark so I adjusted the first split by 4 seconds, legs not particularly fresh but felt fairly well considering I ran about 12 hours before this workout
MLK, Cedar, Bellfield, XCFH
Saw Brett riding down Cedar Hill, stretch, 40 Ibis
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.22 Miles | 1:00:07 | |||
| 1.8 Miles | 13:40 | 7:35 / Mile | Warmup | |
| 1.0 Kilometers | 4:00 | 6:26 / Mile | Fartlek | |
| 5.0 Miles | 28:13 | 5:38 / Mile | Tempo | |
| 1.8 Miles | 14:14 | 7:54 / Mile | Cooldown |