View Workout (Robert Ontko)
Not Last Year's Workout
November 8, 2010 (Afternoon)
Exercise Type: Run
Weather: Sunset and cool
Comments:
Veale, Quad, Mather Quad, Ford, East, E108, Wade Park, E118, NRV Track
Coach Lanese and Barnes asked me if I wanted to practice today or just stay inside on a bike and sweat out my cold, I decided to practice, drills.
NRV Track
1 * 1000m @ 3:05-3:10, 3 min recovery, 2 *400m @ 72-75 w/400m recovery, 4 * 200m @ 32-35 w/200m recovery, with the Regional squad plus Aaron and Dixon, felt pretty good for this intervals, splits: 3:09, 1:18, 1:13, 34, 35, 36, 35.
NRV Track, E115, Wade Park, E108, Ford, Mather Quad, Quad, Veale plus Veale Track
Jog back to Veale, 8 laps on the indoor track with Teare, mental drill, stretch, 30 Ibis.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 7.86 Miles | 45:11 | |||
| 2.0 Miles | 14:32 | 7:15 / Mile | Warmup | Asics 3020 |
| 2.6 Kilometers | 8:00 | 4:57 / Mile | Speed | Asics 3020 |
| 2.0 Kilometers | Recovery | Asics 3020 | ||
| 3.0 Miles | 22:39 | 7:33 / Mile | Cooldown | Asics 3020 |