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Leg 4 of 7

July 17, 2010 (Afternoon)

Exercise Type: Run

Weather: warm

~3pm, decided I was taking this leg easy since the plan for Day 3 was to lead off strong to be near the front as long as possible. first 3 miles were at 5:40 since it was downhill and paved, then the final mile was around 7:00 since it was uphill and sandy.

the warmup mile wasn't directly before this leg, but it's on my watch as happening between legs 3 and 4, and I didn't cooldown after leg 3 so it's going here.

Distance Duration Pace Interval Type Shoes
5.3 Miles 34:17
0.9 Miles 7:30 8:19 / Mile Warmup Defyance 2
4.4 Miles 26:47 6:05 / Mile Race Defyance 2