View Workout (Robert Ontko)

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Exceeding Expectations

August 18, 2010 (Morning)

Exercise Type: Run

Weather: Sunny, breezy, and warm

Comments:
XCFH, Cedar, Murray Hill, Mather Quad, Bellflower, E115, NRV Track plus NRV Track, E115, Wade Park, E108, East to MLK and back
Started the warmup with Bobby and the girls, Bobby and I pulled ahead, lead the two-mile team warm-up from the track, stretch, drills, lap of striders

NRV Track
Excellent time trial, went out with the lead pack in a 72, came back with another 72, after that, I can't remember the splits, ran an aggressive race and thought that I had a good finish, new spikes felt good, just need to get some sweet "Skull" socks according to Andrea, actually thought about the intersquad team placing but don't think that affected my effort, just wanted to break 10 and 6 runners finished 9:50 or better, looks like we are in excellent shape, thanks to Ethan for the splits and HR although I screwed up the first HR

NRV Track, E115, Euclid, Lake View Cemetery, Euclid, E115, NRV Track
With Bobby, Alex, Mike, and a few others, pleasant cool-down in the cemetery, stretch, 30 Ibis