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1000's at Rockefeller Park/ Veale real late

October 3, 2011 (Afternoon)

Exercise Type: Run

Weather: Rainy

Comments:
Didn't run the whole way there like last year. Warmed up from the 2k mark to the park. Light drills and then into the workout. Ran with Steve, Razavi, and Jeff. Took turns leading the intervals and they felt okay. I led number two kinda aggresively which slowed things down a bit from there but on the plus side my heart rate came back to 120 or close to it before each interval which is good because it means I'm needing less recovery. the times were slower than last year by a bunch but the 100 course was getting real torn up by the end of the workout. Mentally this was decent. lost it a bit on the sixth interval and wasn't sure if I was going to keep going because my foot was starting to hurt, but decided to push through it since it's a short term deal. Seven and eight felt much better and I finished with a solid final interval which was good. Then rode to the parking lot on MLK to run back for a mile cooldown.

Splits: 3:39,3:35,3:43,3:44,3:39,3:49,3:46,3:39

Lift: Week 3 Day 1 plus 2x 20x back crunch
Static 1
Abs: Ibis x 40 with Chris, Dave, and Drew
Hips: 30 x extensor lift, 30 x single leg hip raise, 30 x spread
Leg swing

Didn't get out of Veale till 9:30 so we headed up to the house (picking up Double D on the way )and went to Dave's market to get dinner. Ate lasagna which took a really long time to cook and then took a 10 minute ice bath upstairs. Sorry I didn't drain the tub, Ben.