View Workout (Robert Ontko)
"The Workout"
April 6, 2011 (Morning)
Exercise Type: Run
Weather: Indoors/Cloudy and cool with some drizzle
Comments:
Veale Track
Mile repeats @ 5:10 w/200m walk, until I missed pace, didn't go as well as I imagined, thought to myself that it's just 38 seconds a lap with some leeway, hit the first one but not the second, Coach thinks that I am in low 16s shape for the 5 and high 33s for the 10, which I would agree with based on this workout, and so ends my track/XC career at CWRU, splits: 5:08, 5:15, decided to just cooldown outside rather than getting more in on the bike.
Veale, Quad, Mather Quad, Bellflower, Juniper, Ford, Mather Quad, Adelbert, Veale
Cooldown after my last collegiate track workout ever, stretch, 30 Ibis, butt exercises, minute planks, lift, 10 min foot ice bath.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.99 Miles | 24:34 | |||
| 3.2 Kilometers | 10:23 | 5:13 / Mile | Interval | Acis 3020-B |
| 2.0 Miles | 14:11 | 7:05 / Mile | Cooldown | Acis 3020-B |