View Workout (Robert Ontko)

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"We can't afford to lose this day."

October 13, 2008 (Afternoon)

Exercise Type: Run

Weather: Sunny and warm

Comments:
1.8mi warmup 13:28 Veale, Murray Hill, Mayfield/Ford, Bellflower, E115, NRV track

6*1600m 32:57 NRV track, with Mike W., Dave, Mark, Alex, Tim, Kurt, Alex, and Petro, 1 min recovery after each, quick deuce after 5th interval, did last one without the group, splits: 5:32, 5:30, 5:29, 5:25, 5:28, 5:30

6*200m 3:39 NRV track, with Mike W., Mark, Kurt, and Alex, with 200m jog recovery before each interval(7:30), splits: 36, 37, 37, 37, 35, 37, 37

1.8mi cooldown 13:02 NRV track, E115, Euclid, Mayfield, Murray Hill, Veale, With Mike W., Austin, and Tim, 38 Eagle, stretch, 10 elevated buddies with Bobby, 15min waist-deep ice bath.