View Workout (Robert Ontko)
Shoe Cave Tempo
March 1, 2010 (Morning)
Exercise Type: Run
Weather: Cloudy and cold
Comments:
Veale, Murray Hill, Mayfield, Mather Quad, MLK
With 3k/5k crew, plenty of snow balls were thrown during the warmup but the best was Grogan's snowball down Grese's pants, drills
MLK
3 mile tempo, started out with Dave, Cromer, Ethan, and Steel, ran it in the shoulder, went out a little further looking for the mark and got separated on the way back, felt tougher than it should have been, needed to focus more on catching up to them, distance definitely slightly longer
MLK to Veale
Jog back to Veale
Veale Track
4*400m w/200m recovery, with Dave and Cromer, these intervals felt good and Coach told us how to run each one, splits: 75, 73, 75, 67
Veale, Adelbert, Mather Quad, Bellflower, Diner alley, Mather Quad, Quad, Veale
With Dave, stretch, 40 Ibis, roll, 10 min full leg ice bath, ice bath colder than usual
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.99 Miles | 1:00:34 | |||
| 2.0 Miles | 15:35 | 7:47 / Mile | Warmup | |
| 3.0 Miles | 17:06 | 5:42 / Mile | Tempo | |
| 1.0 Miles | 8:18 | 8:18 / Mile | Easy | |
| 1.6 Kilometers | 4:50 | 4:51 / Mile | Speed | |
| 2.0 Miles | 14:45 | 7:22 / Mile | Cooldown |