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42. LONG RUN.

September 8, 2011 (Afternoon)

Exercise Type: Run

Weather: WINDWINDWINDYYYYY, little rain, high 60s.

Comments:
long run - 5 miles with kai throughout. NO STOPS! it was a decent day. the drizzle was good, it was cool but the wind didn't help us at all! going out, there was little wind, coming back, there was strong wind against it. 4th mile was definately the slowest cause we were going up hill against the wind. decent day. no aches or pain, but a little thirsty. breathing was decent, form was decent.

afterwards, we did 2 sets x 12 on each leg the stick on your back one, 2 sets x 12 on each leg fire hydrants, two sets of 10 bend knee raises, 20 knee falls.

splits: 9:25, 10:22, 10:19, 11:03, 9:31.