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Fleet Feet Racing Team WO 4-3-2-1 x 2

July 19, 2017 (Night)

Exercise Type: Run

Weather: Hot & Humid

Comments:
Fleet Feet Racing Team Workout. I felt tired!

1.2 mile warmup 10:38 (8:38 pace)

2 sets of 4-3-2-1 with 1 minute recovery jog in between each 2nterval and 2:30 recovery jog in between sets. Total time for 2 sets was 31:02 for 3.6 total miles.
The pace of the harder "on" runs was

4:00 - 6:41 pace
(1:00 min recovery),
3:00 - 7:04 pace
(1:00 min recovery),
2:00 - 7:22 pace
(1:00 recovery),
1:00 - 7:59 pace

2:30 recovery jog

4:00 - 8:07 pace
(1:00 min recovery),
3:00 - 8:09 pace
(1:00 min recovery),
2:00 - 7:36 pace
(1:00 recovery),
1:00 - 7:29 pace
(2:30 min recovery)

Cooldown - 1.4 miles in 13:02