View Workout (Robert Ontko)
Forced Inside
February 10, 2010 (Afternoon)
Exercise Type: Run
Weather: Indoor/Cardio Room
Comments:
Veale Track
With the 3k/5k crew plus Elaine, drills, waited a little bit for the treadmills
Treadmill
Split tempo: 15 min @ 5:35, 3 min recovery, 10 min @ 5:25, pit stop, 5 min @ 5:20, with Cromer, mentally tough to run these on the treadmill because I kept counting down the minutes
Veale Track
3*400m @ goal pace w/200m recovery, felt pretty good, splits: 73, 76, 71, Coach had me guess the last split and I guessed two seconds slow
Veale Track
Stretch, 40 Ibis
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 10.99 Miles | 1:07:08 | |||
| 2.0 Miles | 15:05 | 7:32 / Mile | Warmup | |
| 5.5 Miles | 30:00 | 5:27 / Mile | Tempo | |
| 0.37 Miles | 3:00 | 8:06 / Mile | Recovery | |
| 1.2 Kilometers | 3:40 | 4:55 / Mile | Speed | |
| 0.6 Kilometers | Recovery | |||
| 2.0 Miles | 15:23 | 7:41 / Mile | Cooldown |