View Workout (Robert Ontko)
Split Tempo
January 25, 2010 (Afternoon)
Exercise Type: Run
Weather: Cloudy and cold
Comments:
Veale,. Murray Hill, Mayfield, Euclid, Mather Quad, MLK
With the 3k/5k crew, drills
MLK
Split Tempo: 15 min, 3 min recovery, 10 min, 2 min recovery, 5 min, felt pretty smooth and we kept the group together except for the last segment during which Dave, Ethan, and Steel broke off
MLK, East, E108, Wade Park, E115, Bellflower, Quad, Veale
With Jeff, Ethan, and Dave, pit stop in Wade Commons, came out to snow in my face down Bellflower, stretch, 40 Ibis
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.7 Miles | 1:05:15 | |||
| 2.0 Miles | 14:40 | 7:19 / Mile | Warmup | |
| 5.2 Miles | 30:00 | 5:46 / Mile | Tempo | |
| 0.5 Miles | 5:00 | 10:00 / Mile | Recovery | |
| 2.0 Miles | 15:35 | 7:47 / Mile | Cooldown |