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Longish run with surges

February 4, 2018 (Morning)

Exercise Type: Run

Comments:
**owwww. Super sore. Did 3 pickups ..lots of walks. Super slow

8 to 10 miles depending on how you are feeling coming off yesterday.
Want to shoot for at least 8 though Bc I know you want to run well at princess in at lest one of the races!!

So there is a catch. I'm looking for 8 to 10 miles at regular "as you feel" pace EXCEPT woukd love it if you could get a 1 min fast surge in every other mile for a total of 6x1 min fast surges...
Again, these are not crazy fast, but should be significantly faster than the pace you are running. It may be hard to remember, but You can do them whenever as long as it's within One mile at a time. They truly are important and have many benefits to the aerobic system, So maybe throw one in there at mike 2,3,4, 6 ,7,8 etc.
Or however you wantvyo do it!

Distance Duration Pace Interval Type Shoes
7.0 Miles 1:25:01
1.0 Miles 11:45 11:45 / Mile Easy  
1.0 Miles 12:04 12:04 / Mile Easy  
0.26 Miles 3:01 11:36 / Mile Easy  
0.11 Miles 1:01 9:14 / Mile Speed  
1.01 Miles 12:04 11:56 / Mile Easy  
0.11 Miles 1:01 9:14 / Mile Speed  
1.0 Miles 12:50 12:50 / Mile Easy  
1.0 Miles 12:15 12:15 / Mile Easy  
1.0 Miles 12:50 12:50 / Mile Easy  
0.13 Miles 1:31 11:39 / Mile Easy  
0.1 Miles 1:01 10:10 / Mile Speed  
0.28 Miles 3:38 12:58 / Mile Easy