View Workout (Robert Ontko)
Gordon Park
October 4, 2010 (Morning)
Exercise Type: Run
Weather: Partly cloudy and cool
Comments:
Veale, MLK, Gordon Park plus 1k course review
Resting HR: 56. Eight hours of sleep was not long enough last night.
With the team, drills.
Gordon Park
8 * 1000m w/3 min rest, with the top group, dead last for every interval, legs didn't feel fresh, David Dixon caught up to me from the second group on several intervals, not my best workout, not too worried though, splits: 3:19, 3:15, 3:17, 3:18, 3:20, 3:19, 3:19, 3:17, pit stop after the last interval.
Gordon Park, MLK, Veale
By myself because of the team left during my port-a-john visit, gave Kristina and Kayla a good scare on MLK, saw the vans pull out of the parking lot at the end of MLK, oh well, I can handle the mileage, stretch, lift, not enough time for abs or ice bath today.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 11.97 Miles | 1:19:59 | |||
| 3.7 Miles | 28:06 | 7:35 / Mile | Warmup | Asics 3010-2 |
| 8.0 Kilometers | 26:24 | 5:18 / Mile | Interval | Asics 3010-2 |
| 3.3 Miles | 25:29 | 7:43 / Mile | Cooldown | Asics 3010-2 |