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Finally...

July 23, 2008 (Morning)

Exercise Type: Run

Weather: amazing, windy on the lake

Comments:
...a good workout

1.4 wu in 9:30 - 6:47s

6 mile MLK tempo in 34:43 - 5:48, 5:49, 5:53 (17:30 out), 5:37, 5:45, 5:47 (17:09 back) - 5:47 avg.

Heartrate break, then 1.6 cd in 11:25 - 7:08s

The plan was to go out like a normal steady-state (6:00 pace) and go either 4, 5, or 6 miles depending on how I felt. So I rolled with it out to the 3 mile mark by the lake and negative split on the way back. Strong cross winds when running along the lake both going out and coming back. Never really needed to focus until 5ish miles in, but not really because of the pace, more due to the distance. Also, was pseudo-chased by the wild dogs on MLK during mile 5. To top it all off, heart rate around 78%.

I was questioning how in shape I was after getting toasted in the Winking Lizard race, so this is a big confidence booster. Also, my road races and tempo work is proving the McMillan Running Calculator to be pretty accurate. If you read this, I'd check it out.