View Workout (Robert Ontko)
Mayfield Hills
September 8, 2010 (Afternoon)
Exercise Type: Run
Weather: Mostly sunny and comfortable
Comments:
Veale, Quad, Wade Lagoon, East, Hazel, Magnolia, NRV, E115, Parking Lot, Mayfield
Resting HR: 48. Good news because half of the XCFH is currently sick, doing my best not to catch the bug.
Drills. Congratulations to Timber, Natalia, and Flamming Phil on their respective rewards.
Mayfield Hill
10* 400m w/downhill recovery, started out with Tim and Wyatt, about 6 min pace going up the hills, dropped back after the 6th or 7th one, focused on my form and got my stuff together for a good 9th and 10th intervals, not my best workout but Coach still complimented me afterwards
Mayfield, Euclid, E115, NRV, Magnolia, Hazel, East, Quad, Veale
Similar to the warm-up, lift, stretch, 32 Ibis, 10 min ice bath, BR distribution
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.17 Miles | 1:11:16 | |||
| 2.0 Miles | 15:00 | 7:29 / Mile | Warmup | Adrenaline X2 |
| 8.0 Kilometers | 39:06 | 7:51 / Mile | Hills | Adrenaline X2 |
| 2.2 Miles | 17:10 | 7:48 / Mile | Cooldown | Adrenaline X2 |