View Workout (Robert Ontko)

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Storm's Coming

April 7, 2010 (Afternoon)

Exercise Type: Run

Weather: Cloudy and comfortable

Comments:
Veale, Murray Hill, Mayfield, Ford, Juniper, E115, NRV Track
With Grese, Grogan, Teare, Cromer, Ben, and Peter, drills, 4*50m striders

NRV Track
6*1000m w/3 min recovery, Coach told me to 3:06 pace, basically let Cromer and Grogan pull me along for the first four, looked ahead to Cromer on the fifth, quick pit stop after the fifth, last one by myself in even splits, felt relaxed and smooth for these intervals, splits: 3:03 high, 3:04, 3:04, 3:04, 3:06 high, 3:04, pleased with this workout

NRV Field, NRV Track, E115, Bellflower, Mather Quad, Quad, Veale
Mile on the turf in socks with Cromer and then back to Veale, stretch, 40 Ibis, 10 min full leg ice bath