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December 22, 2009 (Afternoon)

Exercise Type: Run

Weather: 25, alright, clear roads

10 minute WU to start of high school timed run route

planned on 4 mile tempo on timed run route; thought my splits were 5:40, 5:45, 5:50. the mile marks were off though, actually more in the range of 5:30, 5:35, 5:40.

20 minute CD back to home.

Once I hit 3 miles it felt harder than tempo effort so I threw in the towel, but that's understandable now that I mapped it. not feeling great for 3.1 miles averaging 5:35 isn't as disheartening as not feeling great for 3 miles averaging 5:45. so it's all good.

short day because I'm late to go get wings with the guys!

Distance Duration Pace Interval Type Shoes
7.0 Miles 47:00
1.3 Miles 9:45 7:29 / Mile Warmup Summon
3.1 Miles 17:15 5:33 / Mile Tempo Summon
2.6 Miles 20:00 7:41 / Mile Cooldown Summon