View Workout (Robert Ontko)
Pace Work
January 27, 2010 (Afternoon)
Exercise Type: Run
Weather: Sunny and cold/indoors
Comments:
Veale, Murray Hill, Mayfield, Euclid, Quad, Veale
With the 3k/5k crew, drills, lap of striders
Veale Track
2 min hard w/1 min recovery, 3*800 w/1 min recovery, 4 min recovery, 3*400 w/30 sec recovery, 3 min recovery, 3*200m recovery, did the first interval in the outside lane, felt pretty smooth though my stomach wanted me to lean back on some of the later intervals, splits: 2:30, 2:31, 2:29, 75, 74, 74, 37, 36, 34, solid pace work but felt that we went out too fast for the 800s
Veale, Adelbert, Mather Quad, Bellflower, alley near Silver Spartan, Mather Quad, Quad, Veale Stretch, 40 Ibis
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.6 Miles | 51:16 | |||
| 2.0 Miles | 14:40 | 7:19 / Mile | Warmup | |
| 4.8 Kilometers | 15:00 | 5:01 / Mile | Speed | |
| 1.0 Kilometers | 7:00 | 11:15 / Mile | Recovery | |
| 2.0 Miles | 14:36 | 7:17 / Mile | Cooldown |