View Workout (Robert Ontko)
Dave Diles Took My Bike!
March 21, 2011 (Morning)
Exercise Type: Bike
Weather: Cardio room
Comments:
Grey Bike
Resting HR: 56. Sleep: 7 hr. Had some trouble falling asleep last night.
By myself, went down with Coach to discuss my progression back to running with Jess, she said that I can progress fairly quickly as long as there is no pain, otherwise, I have to get the MRI, 10 min warmup (lvl 10), 5 * 5:30 (lvl 13) w/3 min recovery (lvl 10), 4 * 1:00 (lvl 15) w/1 min recovery, 5 min cooldown, Dave Diles was on my usual bike, so I took the one looking over the gym, not much going on, so just listened to the Red Hot Chili Peppers and focused on the workout, wiped off the bike, changed my shirt and shoes, and headed outside for my test run.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 23.6 Miles | 1:05:00 | |||
| 10:00 | Warmup | |||
| 23.6 Miles | 27:30 | 1:09 / Mile | Tempo | |
| 4:30 | Interval | |||
| 18:00 | Recovery | |||
| 5:00 | Cooldown |