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Long Run

September 15, 2008 (Afternoon)

Exercise Type: Run

Weather: 60s and nice

Comments:
Ran about 45 min before practice to get some mileage in and then met with the team and did easy running out on MLK while they did a tempo. Felt fine until the last couple miles, as expected. I ate a Gu at 8.5ish. I did my last 1.5 miles on the track. During my last 150 meters, I was looking forward to a good van ride back... and then the van slowly backed away and drove off before I could get there. So I had to run an extra mile or so.

First part of the run was Veale to NP past Lee to the crossover park to SP then to Lee back to NP and then back to Veale on NP. 6:57, 7:23, 7:08, 4:48 (.73), 6:53, 7:01, 6:31 for 6.73

Warmup with the team then 7 on MLK by myself mostly: 6:55, 6:56, 6:32, 6:30, 10:37 (1.59), 23:28 (3.59) for 9.18

Ran up to the track via Wade Park then 6 laps on the track then back to Veale: 6:23, 3:29 (.5), 6:32, 7:17 (1.08) for 3.58

Total Distance was 19.49

Distance Duration Pace Interval Type Shoes
19.49 Miles 2:11:26 6:44 / Mile