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birthday track workout

January 28, 2009 (Morning)

Exercise Type: Run

Weather: inside

Comments:
w/ Ryan, Tim, Nick, Chris, Alex, Cromer, Grese

WU
2:00 hard (really .65 but running-log won't do hundredths of a distance)
3*800, 1:00 rep rest, 4:00 set active rest
3*400, :30 rep rest, 3:00 set active rest
3*200, :30 rep rest
1 mile recovery during, 2 mile CD

pretty easy but legs are sore from not enough sleep and circuit yesterday. weekend goal: PR (16:22)

Distance Duration Pace Interval Type Shoes
8.04 Miles 53:29
2.0 Miles 15:00 7:29 / Mile Warmup Supernova
0.7 Kilometers 2:00 4:35 / Mile Speed Supernova
0.8 Kilometers 2:37 5:15 / Mile Speed Supernova
0.8 Kilometers 2:36 5:13 / Mile Speed Supernova
0.8 Kilometers 2:35 5:11 / Mile Speed Supernova
0.4 Kilometers 1:17 5:09 / Mile Speed Supernova
0.4 Kilometers 1:16 5:05 / Mile Speed Supernova
0.4 Kilometers 1:15 5:01 / Mile Speed Supernova
0.2 Kilometers 0:37 4:57 / Mile Speed Supernova
0.2 Kilometers 0:39 5:13 / Mile Speed Supernova
0.2 Kilometers 0:37 4:57 / Mile Speed Supernova
3.0 Miles 23:00 7:40 / Mile Cooldown Supernova