View Workout (Robert Ontko)
On a Rainy Monday
April 4, 2011 (Morning)
Exercise Type: Bike
Weather: Cardio room
Comments:
Grey Bike
Resting HR: 56. Sleep: 7.5 hr.
Coach told me to do 3 * 5:30 tempo on the bike and then do 3 miles at 6:15 pace, figured that I need to get a little more on the bike, so I did 10 min warmup (lvl 10), 30 min tempo (13), 10 min cooldown (10), started out listening to "Rainy Monday" by the Shiny Toy Guns, a very appropriate song for today, max HR of about 163, HR was in the high 150s for most of the tempo, changed shoes and headed outside for my run.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 17.9 Miles | 50:00 | |||
| 10:00 | Warmup | |||
| 17.9 Miles | 30:00 | 1:40 / Mile | Tempo | |
| 10:00 | Cooldown |