View Workout (Robert Ontko)
Two Small Things and a Big Thing
February 22, 2010 (Afternoon)
Exercise Type: Run
Weather: Drizzle and cold
Comments:
Veale, Murray Hill, Mayfield, Mather Quad, MLK With 3k/5k crew, Carter took a pit stop at Quizno's and Ben turned back because his shin hurt, drills
MLK
3*2 mi tempo w/2 min recovery, supposed to hit 5:20-5:30 pace, was close for the first interval but not so for the other two, took it in stride because I did the last two by myself when I fell off Carter and Cromer, splits: 11:02, 11:13, 11:45
MLK to Veale
Straight back to Veale, stretch, 40 Eagle, 10 min full leg ice bath
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.0 Miles | 56:43 | |||
| 2.0 Miles | 14:43 | 7:21 / Mile | Warmup | |
| 6.0 Miles | 34:00 | 5:40 / Mile | Tempo | |
| 1.0 Miles | 8:00 | 8:00 / Mile | Cooldown |