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interval

March 10, 2009 (Morning)

Exercise Type: Run

Comments:
2 800
4 400
8 200
@ approx 5:00 min mile pace

Distance Duration Pace Interval Type Shoes
11.03 Miles 15:05
3.0 Miles Warmup  
800.0 Meters Easy  
400.0 Meters 1:14 4:57 / Mile    
100.0 Meters    
400.0 Meters 1:15 5:01 / Mile    
200.0 Meters    
200.0 Meters 0:36 4:49 / Mile    
200.0 Meters    
400.0 Meters 1:14 4:57 / Mile    
100.0 Meters    
400.0 Meters 1:14 4:57 / Mile    
800.0 Meters    
200.0 Meters 0:36 4:49 / Mile    
200.0 Meters 0:38 5:05 / Mile    
100.0 Meters    
100.0 Meters    
200.0 Meters 0:36 4:49 / Mile    
200.0 Meters 0:39 5:13 / Mile    
100.0 Meters    
800.0 Meters Cruise  
100.0 Meters    
200.0 Meters 0:36 4:49 / Mile    
800.0 Meters Cruise  
800.0 Meters 2:35 5:11 / Mile Interval  
200.0 Meters 0:37 4:57 / Mile    
100.0 Meters    
400.0 Meters Recovery  
200.0 Meters    
200.0 Meters 0:36 4:49 / Mile    
800.0 Meters 2:39 5:19 / Mile Interval  
2.0 Miles Cooldown  

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