View Workout (Robert Ontko)
Hello, Cleveland!
January 11, 2010 (Afternoon)
Exercise Type: Run
Weather: Snow, cold, dark
Comments:
Veale, Murray Hill, Edgehill, E Overlook to Kenilworth
Drills inside before heading out
Loops around E Overlook
3*10 min tempo w/2 min recovery, tough in the snow, roads not paved, hung out in the back with Tenley and Link
Edgehill, Murray Hill, Veale
Jogging back to Veale
Veale Track
4*400m, with Link, John, and Tenley, 75, 74, 71, 70, first one felt rough but felt smooth for the rest of them, probably a bit quicker than Coach wanted
Veale Track
Laps on the indoor track, stretch, 36 Eagle
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.69 Miles | 1:00:03 | |||
| 1.2 Miles | 9:18 | 7:45 / Mile | Warmup | |
| 4.9 Miles | 34:00 | 6:56 / Mile | Tempo | |
| 1.0 Miles | 7:33 | 7:33 / Mile | Easy | |
| 1.6 Kilometers | 4:50 | 4:51 / Mile | Speed | |
| 0.6 Miles | 4:22 | 7:16 / Mile | Cooldown |