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impromptu steady state

March 9, 2010 (Afternoon)

Exercise Type: Run

Weather: low 50s great

WU backward big block alone, forward big block with the high school guys

4mile steady state w/ Bobby Over, consistently 5:55's, not difficult.

CD w/ B.O., light stretching.

was going to just run easy mileage with the high school team, but then B.O. was up at the high school because Heidelberg is also on spring break. this was tempo effort for him because he's coming off an achilles injury. I figured this won't affect the quality of Wednesday's workout. Also saw Max Hiltner before his 3*(3*400) and learned that he and Ashland and a bunch of Ohio teams will be at Wake Forest.

Distance Duration Pace Interval Type Shoes
8.4 Miles 57:45
2.6 Miles 20:00 7:41 / Mile Warmup Launch
4.0 Miles 23:45 5:56 / Mile Steady State Launch
1.8 Miles 14:00 7:46 / Mile Cooldown Launch