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long tempo again

October 23, 2013 (Afternoon)

Exercise Type: Run

Comments:
back to full tempo today. ran a lot faster than we were before. felt good, easier than expected. i think this is the fastest continuous tempo i've ever done. shooting for 5:30-5:35. all miles within this range, except the last, at 5:22. hr 164.
back to veale. lift today hit the squats harder than usual 3x8 (115,135,135), jerks were ok 3x10(95), and deadlifts felt better 3x10(115,145,145), then circuit with lunges, step-ups and pullups.
stretch static 1 and icebath.