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mixed up sustained effort

July 17, 2009 (Morning)

Exercise Type: Run

Weather: overcast, dodged the rain during the run, got it on the cooldown which felt good, though i somehow seemed to dodge the individual drops pretty well

ran up to forest hills, felt pretty dismal for most of that, then i wanted to do the 2mi loop on the trails that i was doing during track, but for some reason i thought that it included the other side of the park too, which it definitely doesn't, so i ended up doing closer to 3. Aside from the 1.4-1/2mi where i couldn't deside whether to turn back or keep going, the effort was pretty hard, and it seemed a lot better than monday's given the terrain.

Distance Duration Pace Interval Type Shoes
9.0 Miles 57:06
3.0 Miles 19:18 6:26 / Mile Warmup Mizuno Wave Rider 12 Fire
3.0 Miles 19:03 6:21 / Mile Steady State Mizuno Wave Rider 12 Fire
3.0 Miles 18:45 6:15 / Mile Cooldown Mizuno Wave Rider 12 Fire