View Workout (Robert Ontko)

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Short Tempo. Quick Intervals.

October 27, 2010 (Afternoon)

Exercise Type: Run

Weather: Partly cloudy, windy, and comfortable

Comments:
Veale to MLK
Resting HR: 52. Sleep: 8.5 hours. Still a bit sick, not too bad.
Ran out of time to heat my Achilles before, but had no problems. It is still a little sore. Afternoon, partly cloudy, windy, and comfortable, with the later half of the conference team and alternates, drills.

MLK
3 mi tempo @ 5:35-5:40 pace, felt pretty good, went from the front of the pack to the back of the pack on the turn around, splits: 5:35, 5:43, 5:35

MLK, East, E108, Wade Park, E115, NRV Track
Jog to the track

NRV Track
1600m @ 4:55-5:05, 400m recovery, 4*400m w/200m jog @ 75, 72, 70, sub 70, felt pretty good for these intervals, not as quick as some of my teammates but hit the paces fairly well, 400s were by feel, splits: 4:59, 77, 72, 69, 68.

NRV Track, E115, Juniper, Ford, Mayfield, Murray Hill, Veale
With Tim, Dave, and Ethan, stretch and 40 Eagle during team meeting, 10 min ice bath.