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pace intervals

February 8, 2010 (Afternoon)

Exercise Type: Run

Weather: indoors

WU 2mi indoors
12*400 @ 78 (current 5k pace + ~2seconds/lap) w/ 100jog recovery
CD 3mi indoors, stretch, abs, 40*medball-pushups, then Vaughn wanted to do 10*10 buddies instead of countdown buddies, but I only made it 7 sets.

w/ Robert, CWade, EthanT, BenY, Jeff. Cromer hit the treadmill because of his foot, and EthanK was doing 5k pace minus 2 seconds. backwards, forwards, all over the place; the track was crazy. kept these chill, ever-so-slightly tired by the 12th one, but I think we all could have done 12 more.

Distance Duration Pace Interval Type Shoes
8.67 Miles 58:30
2.0 Miles 15:00 7:29 / Mile Warmup Launch
4.8 Kilometers 15:30 5:11 / Mile Interval Launch
1.1 Kilometers 6:00 8:46 / Mile Recovery Launch
3.0 Miles 22:00 7:20 / Mile Cooldown Launch