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November 3, 2009 (Afternoon)

Exercise Type: Run

Weather: 3c sunny

Comments:
2.5 km warm up jog 5 long striders, 4x 1000m repeats tempo then hard then tempo then hard very tough 3:38,3:34,3:39,3:30 then 1.25 km loop 150m tempo, 200m hard, 100m tempo, 800m hard 4:10 even harder very tough workout felt pretty good a little tired 3 km cooldown jog.

Distance Duration Pace Interval Type Shoes
12.0 Kilometers 0:00
3.0 Kilometers Warmup  
5.5 Kilometers Interval  
3.5 Kilometers Cooldown