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3...2...1...tempo!

October 12, 2011 (Morning)

Exercise Type: Run

Comments:
i think we ran this same workout last year around this time. i remember feeling good through 3miles, tightened up during the rest, then dropped off during the 2mi and ended up running the last mile with bobby and maybe chris wade.
this year was much different, as there is a completely different team dynamic. i was still sore from monday's workout, but i felt confident i could hold on to the pace. we came through 3miles in 16:21 (5:27pace, with uneven splits). i tightened up on the rest, and when we started again, we were going fast, as usual. hit the first mile in 5:22, then a 5:30 for the two in 10:52 (5:26 pace, once again uneven). finally finished with the one mile (peter and i led this one out-- stayed conservative, but still decently paced) in 5:29. hr after was 164. headed to the track for 6x200 w/ 200jog. didn't push too hard, but felt pretty solid, just tired. ran 32-34ish. cooldown 1mi back to veale.
downstairs for the last lift of this cycle. took it easy since i was real sore and tired, but still moved up in weights a bit. upstairs for static3, ibisx40, hipsx15, roll, icebath.