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Tempo + Reps

October 7, 2011 (Morning)

Exercise Type: Run

Weather: Dawn, Cold

Comments:
5mi tempo on the bike path, 4x300 on the track (300m jog recov). woke up to a freakin cold warmup with weaver & mark so just got into the workout from the apple rd side. went out in what felt like a real easy/slow pace so just pretty much stayed the same effort wise the whole time. felt really good except my left knee was really tight in the middle miles and when that finally loosened up my right ankle/shin went numb-ish which made the last 2 miles hard (no push-off from that leg). other than that i'm happy with the 8k season pr (sheesh) and how the cut-down in pace didnt feel like it at all in terms of effort.
Splits: 5:49, 5:39, 5:33, 5:29, 5:25= 27:56
recovery jog down to the track then got into some 300s at a little faster than mile pace with the guys. these were hard, but definitely not all that close to all-out (except the last hundred of the 4th).
Splits: 48, 48, 47, 45.
pretty happy about this morning. now i just need to have an easy weekend and slow long run on sunday and i should be back on track...