View Workout (Robert Ontko)
Makes for a Good Story
March 12, 2010 (Morning)
Exercise Type: Run
Weather: Mostly sunny, warm, and windy
Comments:
Veale, Murray Hill, Mayfield, Mather Quad, MLK
With Grogan and Cromer, Cromer and I were sore from yesterday's lift and agreed that this workout was going to suck, drills after Cromer got his racing flats back from a homeless guy
MLK
4*1 mi fast w/4-5 min rest, happy with my first two intervals, the wind on the last two along with some tired legs made for less than stellar times, I tried to go fast but it just didn't happen, we switched sides for the middle two intervals because of the German Shephard on MLK, splits: 4:57, 5:02, 5:24, 5:28
MLK, East, E108, Wade Park, E115, Bellflower, Mather Quad, Quad, Veale
With Cromer while Grogan went straight back to Veale, stretch, 40 Ibis, really wish that the ice bath was open
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 51:56 | |||
| 2.0 Miles | 15:05 | 7:32 / Mile | Warmup | |
| 4.0 Miles | 20:51 | 5:12 / Mile | Speed | |
| 2.0 Miles | 16:00 | 7:59 / Mile | Cooldown |