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canal jount

August 2, 2009 (Morning)

Exercise Type: Run

Weather: rainy, awesome

Comments:
with chris and andrew starting from a little before the mile 7 marker on the canal but only really started running there, went 7:14, 7:27, 6:56, 6:36, 6:21, 6:34 on the way out, 6:20, 6:21, 6:22, 6:05, 6:03, then backed off to a 7:05 and jogged in the remaining 3/4 mile or so, stayed with them till chris dropped off around 9 miles and just let andrew go on the last mile cause i had a little hts, very solid run overall though wasn't racing to keep up and breathing was in check, got hard at the end but nothing ridiculous, good run

Distance Duration Pace Interval Type Shoes
13.3 Miles 1:30:08
0.8 Miles 6:12 7:44 / Mile Warmup old school adrenaline 8 gts narrow
12.0 Miles 1:19:29 6:37 / Mile Long old school adrenaline 8 gts narrow
0.5 Miles 4:27 8:54 / Mile Cooldown old school adrenaline 8 gts narrow