View Workout (Robert Ontko)
Columbus Day
October 11, 2010 (Morning)
Exercise Type: Run
Weather: Partly cloudy and comfortable
Comments:
Veale, Murray Hill, Mayfield, Ford, Juniper, E115, Baseball Field
Resting HR: 52. Sleep: 7 - 7.5 hours.
With the team, excited for my first workout in my new shoes, drills.
Case Baseball Field: Warning Track
4 * 1000 m tempo w/1 min recovery, with the top 10, pace was hard to hit on the surface, yelled at the Kid for going to fast even though he was just going hard and trying to hit pace, pack stuck together fairly well, splits: 3:28, 3:24, 3:25, 3:26.
NRV Track
3 min recovery to the track, 3 * 800m w/2:30 recovery, quick pit stop with Tim, 8 * 200m w/200m jog, these intervals went well despite the tempo ones, splits: 2:27, 2:25, 2:26, 33, 32, 32, 33, 34, 33, 33, 33.
NRV Track
NRV Track, E115, Juniper, Ford, Mayfield, Murray Hill, Veale
Took off after our team cheer, stretch, lift, 38 Ibis, 10 min ice bath
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 9.97 Miles | 55:45 | |||
| 1.9 Miles | 14:00 | 7:22 / Mile | Warmup | Adrenaline X-3 |
| 4.0 Kilometers | 13:43 | 5:31 / Mile | Tempo | Adrenaline X-3 |
| 4.0 Kilometers | 11:42 | 4:42 / Mile | Speed | Adrenaline X-3 |
| 1.6 Kilometers | Recovery | Adrenaline X-3 | ||
| 2.1 Miles | 16:20 | 7:46 / Mile | Cooldown | Adrenaline X-3 |