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October 12, 2010 (Afternoon)

Exercise Type: Run

Weather: nice weather

Comments:
nice longer interval workout today, down at river's edge we did 2 sets of 2x3minutes at nearly race pace, aka balls to the walls pace. only 90 seconds rest between, and 4 minutes break between the sets. it was pretty brutal, killian and i did well i think though, and for the most part so did everybody else. then we went on the bikepath back to the water treatment plant and started our 6 45 second sprint pickups with 90 seconds rest between them, which got us decently far down the path i must say. then turned around and shuffled back. a very good day i thinnk, i felt amazing for most everything (run home i was dead tho) and my knee felt fine while running even tho its still a problem while walking (minor problem). just weird. iced again but well see how it goes. dont worry about pace cause of the workout mad crazy stuff. mileage pretty accurate. JON TOMORROW, GET READY TO HURT!