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5,4,3 Progression Run

June 6, 2010 (Afternoon)

Exercise Type: Run

Weather: 69 and humid

Comments:
I decided to try a progression run in my long run. The plan was 5 miles at 7:15-7:20, 4 miles at 6:50-7:00, and 3 miles at 6:20. It ended up not being much of a progression run b/c I started out too fast inadvertently. The 5,4, and 3 mile intervals were at a pace of 6:58 (34:51), 6:19 (25:14), and 6:21 (19:03) respectively. So it ended up being 5 miles at typical easy run pace and 8 miles at 6:20 pace; still a good long run. I started to struggle a bit with 2.5 miles to go b/c I hit few tough hills and I am slightly sick.

Home, Woodland, Brush Creek, La Porte, Haine School, Rochester, Graham School, Unionville, Rte. 19, Rochester, Robinhood, through the I Park, Brush Creek, Woodland, .2 past Quail and back to Quail.