View Workout (Robert Ontko)
Bond Gadgets
March 28, 2011 (Morning)
Exercise Type: Bike
Weather: Cardio room
Comments:
Grey Bike
Resting HR: 56. Sleep: 8 hr.
By myself, 10 min warmup (lvl 10), 2 * 10:30 tempo (lvl 13) w/2:30 recovery (lvl 10), 1 * 2:30 hard (lvl 15) w/2:30 recovery (lvl 10), 2 * 1:30 hard (lvl 15) w/1:30 recovery (lvl 10), 10:30 cooldown (lvl 10), had to stuff some paper towel under the front of the bike to keep it from wobbling, listened to the Bond theme songs, Dave Diles joined me, the TV was tuned to MTV so I didn't watch much, decent workout, max HR of 174, went downstairs to track for some fun
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 20.5 Miles | 56:00 | |||
| 10:00 | Warmup | |||
| 20.5 Miles | 21:00 | 1:01 / Mile | Tempo | |
| 5:30 | Interval | |||
| 9:00 | Recovery | |||
| 10:30 | Cooldown |