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9x300 in the wind

November 11, 2009 (Morning)

Exercise Type: Run

Comments:
Went to the track today for 9x300 in three sets. This actually turned into one of the toughest workouts I've done in awhile. I tied up pretty bad on the last two but especially the last one. The first set was generally slow but on the last 6 the pace was pretty much where it should be. Spikes make a big difference I've decided. The effort level was about a little for the last three where I wore spikes but the times were significantly faster. My quads are trashed now though so I'll pay close attention to those in the next few days. This was a pretty good workout. The first hard one felt really good and smooth while I started to tie up the last couple. Other than that I felt good the entire time. But this is definitly the first time in awhile I've felt that end of race burn and major tieupage. My arms especially hurt. I'll probably talk to Coach Sylvester about that tomorrow. Good workout this early. I'm looking forward to what I can run in the TT next Mon. One minor hicup did occur on the first set 2 one the football team was in lane one and as we moved out to go around them (cuz they freaking don't move!) Brett clipped Kurt and fell twisting his ankle pretty bad. I hope hes okay in the next few days.
Workout Format: 3x300 around 50, 3x300 47-48, 3x300 42-43
Splits from workout: 53, 51, 52, 37 (we stopped after Brett went down), 47, 46, 41, 42, 43
Coach Lanese Circut (I hope I spelled it right Tim) and Ibis after lab
Static 3 after workout
3x15 dips before bed
Resting Heart Rate: 40
Slept: 8 hours