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second run with the BAA!

June 22, 2011 (Morning)

Exercise Type: Run

warm up to the track, then ran to the river to do (half of) a progression run with carly and mariko. it was supposed to start at 6:55 then pick up by 0:10 every 2 miles for 6-10, but we started fast so i'm not sure the progression thing really worked out for me since i stopped at 4 (so it should have been 6:55, 6:55, 6:45, 6:45, but instead was 6:40 pace on average... i wasn't keeping track of the splits, but i know the first 800 was 3:13 and at basically every marker they said "oh, woops, still too fast, sorry" haha), but i suppose it was sort of like an mlk tempo at the beginning of a xc season, so i'm happy with it. i hate tempos so it's good to be forced to do them. i could have gone for a little while longer, but didn't want to push it... so i just stopped and then went to the track to do a mile of thunder and lightening, as the shermanator used to call it. then cooled down back home. this went better than the last time i think... i'll be back next week :)

Distance Duration Pace Interval Type Shoes
9.0 Miles 26:40
2.0 Miles Warmup Brooks Ghost - Green
4.0 Miles 26:40 6:39 / Mile Tempo Brooks Ghost - Green
0.5 Miles Recovery Brooks Ghost - Green
1.0 Miles Interval Brooks Ghost - Green
1.5 Miles Cooldown Brooks Ghost - Green