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May 6, 2009 (Morning)

Exercise Type: Run

Weather: shitty, rainy and cold

Comments:
2:03.3 on the 4x8, battled with sei the first lap out in like 59-60 but just couldn't hold the lead after 350m, made a big surge at 300 to go to try to drop him but he just repassed me at 200 to go and i got into my usual kick at around 120 but only could pull even with him and then tied up/froze up worse than i ever have at 40 or so to go and handed off a step or 2 behind, 8:07 is good and season best but we can def go faster and i need to run smarter, 2 mile was shit yet again, out in a very tough 5:00, came home in around 5:15 i guess the harder i pushed the pace the slower we seemed to go, really disappointed but gonna get it together for regionals next week

Distance Duration Pace Interval Type Shoes
10.9 Miles 12:18
1.5 Miles Warmup old school adrenaline 8 gts narrow
0.5 Miles 2:03 4:06 / Mile Race nike zoom miler track White 'n Red
1.0 Miles Recovery old school adrenaline 8 gts narrow
3.0 Miles Recovery old school adrenaline 8 gts narrow
2.0 Miles 10:15 5:07 / Mile Race nike zoom miler track White 'n Red
2.9 Miles Cooldown old school adrenaline 8 gts narrow