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8k A1 on Course

February 25, 2009 (Morning)

Exercise Type: Run

Weather: 45, windy

Comments:
12 minute warmup and the right knee was bothering me a bit. Once we got going it was fine though. We were going to do 24x400 A1 on fast bowl, but it was pretty torn up so we elected for doing an A1 on the course. 2k, 2k, 4x1k with 30 seconds recovery. 7:14, 7:09, 3:28, 3:27, 3:24, 3:10. We did these all between the 1k and 3k mark on the course, which means we hit a fair amount of hills, combined with the mud, made this a pretty tough workout. 10 minute cooldown, stretch, ice.