View Workout (Robert Ontko)
"Save it for Saturday."
February 8, 2010 (Afternoon)
Exercise Type: Run
Weather: Sunny and cold/indoors
Comments:
Veale, Murray Hill, Mayfield, Euclid, Adelbert, Veale
With Cromer, Grogan, Ethan T., and Steel, listened to Cromer talk about the Homeless Stand Down, drills
Veale Track
12*400m w/100m recovery at 2 seconds slower than current race pace, tried to alternate directions with some interesting results with others on the track, hit most in 78s, was told to not go any faster and save it for the race this weekend
Veale to MLK, East, E108, Wade Park, E115, Bellflower, Mather Quad, Quad, Veale
With Ethan T., stretch, 40 Eagle
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.77 Miles | 55:50 | |||
| 2.1 Miles | 16:14 | 7:43 / Mile | Warmup | |
| 4.8 Kilometers | 15:36 | 5:13 / Mile | Cruise | |
| 1.1 Kilometers | Recovery | |||
| 3.0 Miles | 24:00 | 8:00 / Mile | Cooldown |