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good weather, good workout

April 18, 2012 (Afternoon)

Exercise Type: Run

Comments:
ran 12x400 with 1min rest, but slightly more complicated: the odd intervals had kickers (turning around at the finish and kicking back down the home stretch), and the even intervals had hurdles. the flat intervals were supposed to be 72s, and the hurdle intervals were supposed to be 76-77.
started out with a poorly paced 72 (34,38), then ran a 72 with hurdles. 71 on the flat, 73.8 over hurdles. 72, then 75 over hurdles.
after the halfway point, i started dropping down the times, when i realized i would finish the workout.
71,70,70,70,66,69 for the last half, splitting almost the same times for flat and hurdle intervals. i think the difference was, the hurdle intervals felt like rest, because we didn't have to do kickers, so they were a little more bearable. ended up being a very good workout. my hurdles weren't outstanding, but also not terrible, so i'm definitely making progress. felt fast though. my calves are shot.
jogged 2 miles barefoot on the infield, then did 3x(20 decline pushups, 20 dips), then ~static3, roll, and icebath on northside!