View Workout (Robert Ontko)
African American Ice
January 18, 2010 (Morning)
Exercise Type: Run
Weather: Cloudy and cold
Comments:
XCFH to Veale via Elephant Stairs, Veale to MLK Morning, cloudy and cold, surprised by the ammount of ice on the sidewalks this morning, with the 3k/5k guys and Link, drills
MLK
Ran the tempo in the bike lane on the road because of the ice on the path, felt pretty good and consistent, broke the cardinal rule of road running on the way back because I did not want to cross across MLK and figured that the bike lane was wide enough to prevent backside attacks
MLK to Veale
Back to Veale for 400s
Veale Track
4*400m w/200m recovery, with Ethan, Dave, Paul C., and Cromer, felt fairly smooth especially on the last two intervals, splits: 75, 74, 74, 74
Veale Track, Veale to XCFH via Elephant Stairs
4 laps on the track with Cromer, stretch, 38 Eagle, back to the house
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.97 Miles | 1:10:32 | |||
| 1.9 Miles | 15:15 | 8:01 / Mile | Warmup | |
| 5.2 Miles | 30:27 | 5:51 / Mile | Tempo | |
| 1.0 Miles | 8:10 | 8:10 / Mile | Easy | |
| 1.6 Kilometers | 4:59 | 5:00 / Mile | Speed | |
| 0.6 Kilometers | Recovery | |||
| 1.5 Miles | 11:41 | 7:47 / Mile | Cooldown |