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mega speed workout

November 24, 2008 (Afternoon)

Exercise Type: Run

Weather: cold but nicer than usual

long workout today and got started late cause martin got held up back at wj, "russian 300s": 5 sets of 3 x 300m with 100m jog recovery, 800m jog recovery in between sets, hitting somewhere between 47-52 on all of them but averaged about 48-49 on most of them, took turns leading the intervals which helped, felt really strong until the last set but still sore from lifting on friday, flats helped a little with blisters

Distance Duration Pace Interval Type Shoes
8.5 Miles   brooks t4 racer