View Workout (Robert Ontko)

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April 5, 2010 (Afternoon)

Exercise Type: Run

Weather: Sunny and warm

Comments:
Veale, Murray Hill, Mayfield, Ford, Juniper, E115, NRV Track
With the distance crew, talked to Coach about the weekend, made a deal that if the workout went poorly that I would have to get a blood test, drills, 4*50m striders

NRV Track
4*200m w/200m jog, 4*400m w/400m jog, felt good on these intervals and hit reasonable paces, splits: 35, 40, 37, 37, 74, 73, 73, 72

Michigan Loop: Access road, E118, Euclid, E115, Wade Park, E118, access road
3*1 mi tempo, first one was a bit quick, second a little slower, third I felt relaxed and in control, splits: 5:11, 5:19, 5:27, quick pit stop after the third

NRV Track
4*200m w/200m jog, shaking our legs out a bit, Coach didn't want me doing the 1000m interval, splits: 37, 37, 38, 37

NRV Track, E115, Bellflower, Mather Quad, Quad, Veale
Straight back to Veale, a bit up tempo cooldown, stretch, 40 Eagle, 10 min full leg ice bath courtesy of Cromer