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not quite the ideal way to get long run mileage in...

September 22, 2008 (Afternoon)

Exercise Type: Run

Weather: perfect

11 miles in 1:09:30 (6:19's) w/ Josh from Veale up NP to War. Cntr. Rd, back SP, Shaker to loop on west park back Fairhill through meadow to track. perfect weather and felt really good. pretty surethe only traffic light we hit wrong was at 3 minutes in at Cedar and Ambleside; pretty sweet.

1 mile: 3 x (300 acceleration, 100 jog) plus a lap to make it a mile on the track.

1.8 w/ Dom back to Veale from track via Wade Park.

1.2 barefoot (not included)

light stretch, buddies from 10, abs, 15min ice bath.

Distance Duration Pace Interval Type Shoes
13.8 Miles 1:28:01 6:22 / Mile   Boston