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some speed

September 30, 2009 (Afternoon)

Exercise Type: Run

Weather: 65 and cloudy

Comments:
felt good.

Distance Duration Pace Interval Type Shoes
10.8 Miles 1:15:00
4.0 Miles 28:16 7:03 / Mile Warmup Nike Zoom Elite 4
300.0 Meters 0:47 4:12 / Mile Speed Nike Lanang ST
300.0 Meters 0:46 4:06 / Mile Speed Nike Lanang ST
200.0 Meters 0:29 3:53 / Mile Speed Nike Lanang ST
200.0 Meters 0:28 3:45 / Mile Speed Nike Lanang ST
400.0 Meters 1:12 4:49 / Mile Speed Nike Lanang ST
400.0 Meters 1:12 4:49 / Mile Speed Nike Lanang ST
400.0 Meters 1:07 4:29 / Mile Speed Nike Lanang ST
400.0 Meters 1:06 4:25 / Mile Speed Nike Lanang ST
1.0 Miles 7:12 7:12 / Mile Recovery Nike Lanang ST
300.0 Meters 0:46 4:06 / Mile Speed Nike Lanang ST
4.0 Miles 31:39 7:54 / Mile Cooldown Nike Zoom Elite 4

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