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W for Team White

August 22, 2009 (Morning)

Exercise Type: Run

Weather: perfect, 70

*no watch, no idea on splits
*started conservative and moved up to 6th (not counting Austin)
*worked with Phil the second half of race
*felt like 17:00 was possible today based on how I felt after the race
*W for Team White
*much better than 2 mile time trial, both absolutely and comparatively on the team, hopefully the trend continues as the distance increases to 8k
*Sudeck goal: PR (sub 27:17)

Distance Duration Pace Interval Type Shoes
8.11 Miles 54:50
2.0 Miles 15:00 7:29 / Mile Warmup Defyance
5.0 Kilometers 17:20 5:34 / Mile Race Mach 10
3.0 Miles 22:30 7:30 / Mile Cooldown