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Shaker Lakes fartlek

March 18, 2011 (Afternoon)

Exercise Type: Run

Weather: 50 nice

2+ WU up to Cov via meadow
4*(3:00on, 3:00off, 2:00on, 2:00off, 1:00on, 3:00off) with a big group of guys, finished up the 4th set with CK, Grog, Tim
1+ CD to Veale, stretch.

Fartlek around the Shaker Lakes. felt good until the last 2:00on and 1:00on, solid workout though. Everybody looked strong. the "on" parts were anywhere from 5:15-5:45, and the "off" parts were 7:00-7:30. conservative estimate on mileage based on the pace it's telling me.

Distance Duration Pace Interval Type Shoes
12.7 Miles 1:21:33 6:25 / Mile Fartlek 1Summon 2