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WJ @ Kennedy

April 28, 2009 (Morning)

Exercise Type: Run

Weather: very hot, 90 again

Legs were very very tired today from yesterday, but happy with the work. Recovery is starting to feel a lot smoother and happy with the strength right now. All i need is the right race

1600- 4:34
Felt awful from the start, dry mouth like some shit, legs had nothing, but just sucked it up and stayed a step behind ramsey the whole way. Splits were 69, 70, 71, 63. The weirdest thing of all: It didn't feel like we picked it up that much on the last lap so that bodes realllly well for the shape I'm in.


3200- 10:26
Prep frosh was aiming for a "9:51" today so stuck behind him first two laps but after 76 81 i had had enough. Went 5:14 5:12, not very aerobically tired, caught my breathing shortly after the race, but legs just felt like shit.

400- 53.85???
Unexpected, got put on the "A" 4x4 and everyone else on the relay was dead tired so I got nervous because the pressure was on me. Ran it pretty even, never really slowed down I think?

Distance Duration Pace Interval Type Shoes
8.0 Miles 15:53
1.5 Miles Warmup Adrenaline 9 #2
1.0 Miles 4:34 4:34 / Mile   Nike Milers
0.75 Miles   Adrenaline 9 #2
2.0 Miles 10:26 5:12 / Mile   Nike Milers
1.5 Miles   Adrenaline 9 #2
0.25 Miles 0:53 3:32 / Mile   Nike Milers
1.0 Miles Cooldown Adrenaline 9 #2