View Workout (Robert Ontko)
Indoor Conference
March 5, 2010 (Afternoon)
Exercise Type: Run
Weather: Sunny and cold
Comments:
Brandeis Track, South, Main to Prospect and back
With Dave, stretch, drills, 5 min tempo
Brandeis Track, Parking Lot Loop, Mt. Feake Cemetery
UAA Indoor Championships: Brandeis Track Started in the very back, worked my way up in the chase pack after the lead pack broke away at about the mile, felt relaxed and was on good pace for the first two miles, ended up in no man's land for the last mile, lost focus, and started spliting some 38s, JP passed me with about 800 to go, didn't not respond well, Dario got me on the line, decent race though, 13th place, 3 second PR, 3200 split 9:47(PR)
Mt. Feake Cemetery
Peaceful cooldown with Dave before the Men's DMR, stretch, crunches
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.91 Miles | 51:15 | |||
| 2.1 Miles | 15:51 | 7:32 / Mile | Warmup | |
| 0.8 Miles | 5:00 | 6:14 / Mile | Tempo | |
| 5.0 Kilometers | 15:28 | 4:58 / Mile | Race | |
| 1.9 Miles | 14:56 | 7:51 / Mile | Cooldown |