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last track to philly

January 31, 2009 (Morning)

Exercise Type: Run

Weather: indoors

ran the elite mile, went 69, 2:17 (68), 3:28 (71), 4:36.41 (68) for the full mile, went out pretty packed up and a little boxed in, after we came through 400 i made a move and took the lead to keep the pace honest and lead until just after halfway, lost the lead to wayne and ramsey after that but had a decent kick passing one guy and holding of john mcgowan of sidwell friends by .01 sec, good race and a pr for 1600m about 4:35.00

Distance Duration Pace Interval Type Shoes
6.5 Miles 4:36
2.0 Miles Warmup nike zoom structure triax
1.0 Miles 4:36 4:36 / Mile Race nike zoom matumbo
3.5 Miles Cooldown nike zoom structure triax