View Workout (Robert Ontko)
Elite Athlete Training Partner
May 11, 2011 (Morning)
Exercise Type: Run
Weather: Sunny and warm
Comments:
XCFH, Bellfield, N Park, Brook, lower lake trails, N Woodland, N Park, Bellfield, Cedar, Adelbert, Mather Quad, Bellflower, Wade, NRV Track
With Justine, talked about our injuries from W 6th, I strained my hamstring riding the bull, and she fell on her tailbone due to a split drink, pit stop at Wade, saw Blaire and Mitchell at Wade, saw Coach Rubin, Brenon, Chris, Nick E., and O Hara at the track, Justine couldn't decide which drug to spend her per diem on.
NRV Track
4 * 400m w/200m recovery, at Justine's race pace, splits: 82, 84, 83, 82
NRV Track, E115, Mather Quad, Adelbert, Cedar, Bellfield, XCFH
Jogged back to the house with a detour through the sprinklers, stretch
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.37 Miles | 1:06:08 | |||
| 5.1 Miles | 44:00 | 8:37 / Mile | Easy | Adrenaline XI |
| 1.6 Kilometers | 5:31 | 5:32 / Mile | Interval | Adrenaline XI |
| 0.6 Kilometers | Recovery | Adrenaline XI | ||
| 1.9 Miles | 16:37 | 8:44 / Mile | Cooldown | Adrenaline XI |