View Workout (Robert Ontko)
Cemetery Fartlek
January 21, 2011 (Morning)
Exercise Type: Run
Weather: Mostly cloudy, windy, and cold
Comments:
Veale, Quad, Cedar, Overlook, Kenliworth, Lakeview Cemetery: Mayfield gate
Resting HR: 52. Sleep: 7.5 hr.
By myself, Coach caught me and gave me the workout right before I walked out of the door, wind strong coming off the lake.
Lakeview Cemetery
12 * 1:15 w/1:15 recovery, Coach said to think 400s at 5k race pace and to take 1:30 or more recovery, I simplified the workout to 1:1 rest so that I wouldn't have to keep looking at my watch and just listen for the beep, footing wasn't great and my legs were kinda dead, some indigestion from breakfast but no pit stops
Lakeview Cemetery: Mayfield gate, Kenliworth, Overlook, Cedar, Adelbert, Adelbert Hall, Quad, Veale
Jog back to Veale, stretch, Bear, Veale track was colder than usual.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.7 Miles | 1:01:02 | |||
| 2.1 Miles | 16:38 | 7:55 / Mile | Warmup | Asics 3020 |
| 4.5 Miles | 28:45 | 6:23 / Mile | Fartlek | Asics 3020 |
| 2.1 Miles | 15:39 | 7:27 / Mile | Cooldown | Asics 3020 |