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April 30, 2009 (Morning)

Exercise Type: Run

Weather: humid but cool (65)

2 laps of ins and outs followed by 8x200 with 200 jog/2 min rest at 800 pace. 28 high, 28 high, 28 low, 27 high, 26.9 (was supposed to be boxed out on this one, ended up racing it pretty much), 27 low, 27 mid, 27 low. Felt in general pretty sore and tired, and arms felt kinda sore but this was a very pleasant surprise for where my speed is at

Distance Duration Pace Interval Type Shoes
6.0 Miles 0:00
2.0 Miles Warmup Wave Elixir 4
0.5 Miles Speed Wave Elixir 4
2.0 Miles   Wave Elixir 4
1.5 Miles Cooldown Wave Elixir 4