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Surges on the 6k Course

August 29, 2012 (Morning)

Exercise Type: Run

Comments:
Today we did surges on our 6k course. We had 6, 1-minute surges at mile race pace w/4 min recovery. We warmed up a few miles to the start of the course and then started our surges. The first few surges were slow ~5:00 pace but I think we were probably mid 4:30-4:40 pace on the last few which was better. We had some walk-ons runnning with us and a couple looked pretty solid. After the surges we cooled down to hit 10 miles. Legs feel ehh and I'm still feeling the sick but its improving a little. Back still hurts.