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Wave run

December 28, 2016 (Morning)

Exercise Type: Run

Comments:
4 miles with the first mile being easy in the 9's.
2nd mile speed up to a harder tempo effort. Maybe low 8 's
3rd mike back to easy
4th mile speeding up to tempo effort.

Obviously paces depend on hills, weather , terrain but the main idea is to change effort for each mile.
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1 mile: 8:56
2 mile: 8:17
3 mile: 9:04
4 mile: 8:10