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August 7, 2010 (Morning)

Exercise Type: Run

Comments:
long run with kenny, was kinda worried. knee was real wack all week. didnt feel great but took some time off.

met at MLK there were tonnnnsss of people there.

started off with an outer loop and went down to the woods, through the park and out towards his neighborhood, went over the bridge instead of to fairland.

got passed by a family on bikes, they liked kenny's sandals, he liked the little girl's shoes as well =p

up that street serpentine, than started going down fairland, i decided we should go up instead, so we went up fairland, started getting thirsty, no water anywhere

old Columbia to east Randolph, back through the park, hill went fine, out of the park, started to get a lil winded.

went back the XC way, stopped got water, than tried to pick it up a lil on the outer loop, when we got to the park and to the top of that hill, (lots and lots of people), hammered down the hill, a little of that was showing off, than the run really it my legs, finished the outer loop, up the XC way in the street, than down on the inner loop till I got to the pull up bars.

Good run overall, little achy here and there but felt better than expected. Wish it was a little quicker, but not a big deal.

D_____Time_____Pace__Total
0.5__4:02.52___8:10
1.0__4:08.10___8:16__8:10
1.5__4:12.36___8:25__12:22
2.0__4:09.17___8:18__16:32
2.5__4:15.60___8:31__20:47
3.0__4:16.21___8:32__25:03
3.5__4:11.17___8:22__29:15
4.0__4:10.72___8:21__33:25
4.5__4:09.40___8:19__37:35
5.0__4:00.58___8:01__41:35
5.5__3:51.36___7:43__45:27
6.0__4:12.23___8:24__49:39
6.5__4:07.46___8:15__53:46
7.0__4:13.20___8:26__58:00
7.5__3:36.90___7:14__1:01:36
8.0__4:09.12___8:18__1:05:46
8.5__4:03.72___8:07__1:09.49
169ft more 1:10:04

kenny went on to do 1.5 more
.5 mile splits
3:23
3:12
3:20
.19 more at 7:30 pace
he did 10.23 in 1:21.28, 7:58 avg