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split tempo

January 25, 2010 (Afternoon)

Exercise Type: Run

Weather: alright

WU 2mi to MLK, drills

15:00tempo, 3min rest, 10:00tempo, 2min rest, 5:00cruise; averaged 5:43ish for the first 25:00, and probably 5:25 for the last 5:00.

CD 2mi to Veale, stretch, abs, 2*(15dips, 15pushups)

felt easier than last week's tempo w/ EthanK. good group today Cromer, Ontko, EthanT, CWade, Ben, Grese. had a lot of gas for the last 5:00 interval. feeling better than this morning. had to break out the Summons because I forgot the Launches back at Clarke, made my legs sore during the tempos moreso than they should have been. cardio/ventilatory was fine.

Distance Duration Pace Interval Type Shoes
9.85 Miles 1:07:40
2.0 Miles 15:00 7:29 / Mile Warmup Summon
5.35 Miles 30:00 5:36 / Mile Tempo Summon
0.5 Miles 5:00 10:00 / Mile Recovery Summon
2.0 Miles 17:40 8:49 / Mile Cooldown Summon