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A1s on Fastbowl

September 22, 2008 (Afternoon)

Exercise Type: Run

Weather: a little on the warm side

Comments:
Ran 5 miles warm-up. A1s on fastbowl: 3000m(10:35), 1800m(6:09), 2400m(8:19), 1800m(6:03), 1200m(3:51). felt flat and a little full from lunch, but I felt really relaxed and under control for them. The second half was pretty tough, but I felt confident during it all. This was a tough workout, but I felt well-recovered about 5 minutes after the workout. Did 4x200m afterwards in 35, 32, 31, 31. Felt flying on them. jogged about 1.25 miles for cool-down. stretched well. legs feel kind of jarred now (3 hours later). no swim.

Goals this week:
(1) hammer A1s
(2) hit about 85 miles on singles
(3) long run of 17-18 miles, progressing throughout to a hard pace at the end
(4) hammer the A3s
(5) average around 6:50 pace for total mileage
(6) fast strides on the track, two times (tues, thurs/fri)
(7) swim for an hour (3x20 minutes)
(8) stretch well after runs