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Spartan Relays

January 24, 2009 (Morning)

Exercise Type: Run

Weather: indoors

indoor warmup
3k split - 3:05, 3:07, 3:14; 4 second PR
treadmill mile (90 minutes between races)
Mile split - 2:20, 2:28; 8 seconds off PR

tried to stick w/ Tim in the 3k, but got dropped then Chris passed me. the first 2 kilometers were perfect, if I get the 3rd kilo down to 3:05-3:07 that would be perfect. then went out with Rodney in the mile, passed him but got passed by some guy and EthanT, and Paul at the end. I think I'm in 4:35 shape when fresh.

I really couldn't expect anything better with the running I've been doing the past month. Was shooting for 9:20 then just hoping to break 5:00 in the mile; I guess I overestimated my fitness but underestimated my recovery ability.

So I won't increase my mileage from 55-60ish this coming week because of the CMU meet, but after that it's time for 70-75s.

Distance Duration Pace Interval Type Shoes
5.86 Miles 36:45
2.0 Miles 15:00 7:29 / Mile Warmup Supernova
3.0 Kilometers 9:27 5:04 / Mile Race Piranha
1.0 Miles 7:30 7:30 / Mile Recovery Piranha
1.0 Miles 4:48 4:48 / Mile Race Piranha