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January 14, 2015 (Morning)

Exercise Type: Run

Comments:
Tempo day.
started with 4x400 at goal pace. goal 5k = 16:12 which is 5:08 miles, which is 77 quarters, which I hit the last three. First rep was very slow. Got called out for going too fast.

Took the tempo slow since it was the first 4 miler since the tests. Aimed for 6:10 pace. It was hard to get exact splits, the ground was snowy. We started a bit slow and kept it honest. Ended up averaging around 6:12. Ending heart rate was 164. Felt really good
lift day 2. Squats got me, gonna be sore tomorrow
eagle x 30
good stretch
ice bath