View Workout (Robert Ontko)
Ash Wednesday Fartlek
March 9, 2011 (Morning)
Exercise Type: Bike
Weather: Indoors
Comments:
Grey Bike
Resting HR: 60. Sleep: 7 hr.
Had to purchase a Guest Pass to use the LMU rec center, glad to see that they appeared to have the same bikes that Veale does, however, the bike I used today gave distance in km and would only allow you to go for 30 minutes at a time, so here is the workout I came up with: 10 min warmup (lvl 10, 5.6km), 30 min I-pod fartlek (lvl 15/10, 18.2km), 25 min I-pod fartlek/cooldown (lvl 15/10, 10, 12.2km), ended up with about 43 minutes of fartlek, Weird Al and Alien Ant Farm were some the favorite shuffle picks, stretch, Bear, butt exercises, lift.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 22.37 Miles | 1:05:00 | |||
| 5.6 Kilometers | 10:00 | 2:52 / Mile | Warmup | |
| 18.2 Kilometers | 30:00 | 2:39 / Mile | Fartlek | |
| 12.2 Kilometers | 25:00 | 3:17 / Mile | Cooldown |