View Workout (Robert Ontko)
Ladder or Pyramid?
January 20, 2010 (Afternoon)
Exercise Type: Run
Weather: Partly cloudy and cold/Indoor
Comments:
Veale, Murray Hill, Mayfield, Euclid, Quad, Veale
With the 3k/5k guys, drills, lap of striders
Veale Track
4*200m w/100m recovery except for 400m after the 4th, 2*400m w/200m recovery except for 400m after the second, 800m w/800m recovery, 2*400m w/200m recovery except for 400m after the second, 4*200m w/100m recovery, still need to work on leaning forward and on leaning correctly on the turns, easy workout, felt good, splits: 37, 38, 39, 37, 75, 77, 2:28, 74, 73, 37, 36, 35, 32
Veale to Northside and back
With Cromer, Grease, and Jeff, stretch, 30 Ibis
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.35 Miles | 41:50 | |||
| 2.0 Miles | 14:56 | 7:27 / Mile | Warmup | |
| 4.0 Kilometers | 12:18 | 4:56 / Mile | Speed | |
| 3.0 Kilometers | Recovery | |||
| 2.0 Miles | 14:36 | 7:17 / Mile | Cooldown |