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solid tempo

October 7, 2009 (Afternoon)

Exercise Type: Run

Weather: windy, nice

Comments:
2miles to MLK
7mile tempo w/ Ethan, Link, Vaughn. goal - 5:45s. splits were approx. 5:45 except for a 5:52 into the wind.
1mile to NRV
6*200strides w/ 200jog - had fun "racing" / screwing around
1mile to Veale.

wind was a bitch from 2.25-3.5 along the lake. everybody seemed to be breathing alright even through 6 miles. I think 7 was about the max I could have handled today. good workout especially on 3 hours of sleep. new shoes were clutch.

Distance Duration Pace Interval Type Shoes
12.37 Miles 1:18:52
2.0 Miles 15:00 7:29 / Mile Warmup 2Defyance
7.0 Miles 40:37 5:48 / Mile Tempo 2Defyance
1.0 Miles 7:30 7:30 / Mile Recovery 2Defyance
1.2 Kilometers 3:30 4:41 / Mile Speed 2Defyance
1.0 Kilometers 4:45 7:38 / Mile Recovery 2Defyance
1.0 Miles 7:30 7:30 / Mile Cooldown 2Defyance