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speed dev: track work

November 9, 2013 (Afternoon)

Exercise Type: Run

Weather: 50 gusting winds

3p; WU to Lakewood HS track, drills
6*200 quick w/ 1:30-2:00 jog rest, averaged low 29.x's
CD to Phelps

I wanted to get faster running in today, and the 200s ended up being at goal 800 pace. Surprised to see a couple of high 28.x's in there as they weren't all-out sprinting efforts. not tallying recovery jogging for mileage.

accomplished the planned mileage with 2 speed development days Tues/Sat and a stronger mileage effort Thursday. good week!

Distance Duration Pace Interval Type Shoes
6.6 Miles 43:57
3.2 Miles 22:00 6:52 / Mile Warmup 2 Hagio 9/25/13
1.2 Kilometers 2:57 3:57 / Mile Speed 2 Hagio 9/25/13
2.65 Miles 19:00 7:10 / Mile Cooldown 2 Hagio 9/25/13