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shaker fartlek

September 28, 2011 (Afternoon)

Exercise Type: Run

Comments:
warmed up fairhill to north park at coventry. drills. perfect weather today, and for the first time in a while, not raining. the workout was 3'5'3'5'3'5'3' with :30 recovery jog after the 3' intervals and 1:00 after the 5' intervals.
though the rest was short, the intervals were easily sub-tempo pace-- probably similar to the mile repeats from last week. kept a good pace but recovered quickly and maintained throughout the workout. started out up south park, then took west park to shaker and continued up shaker to avoid traffic. i tried to stay on the grass when possible, which was nice on shaker. got almost up to warrensville by the middle of the workout and turned down south park to head back, where ethan almost got hit by a minivan. the way back felt good, exceot for some muddy sections where i couldn't get much traction. finished the last one pretty hard, coming back around the first lake. cool down back to veale.

lift week 2, day 2-- felt good. a little sore. static 3, ibisx40, hipsx15