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speed work

May 13, 2009 (Morning)

Exercise Type: Run

Comments:
That stands for killing yourself on the treadmill.
Ran a warmup with guinness. He is turning out to be a great runner. Especially if he thinks you have some bones. Ran 5-1600 at 7:20 pace with 800 jogs. By the third mile I was soaked. Finished with a cooldown outside. Great workout.

Distance Duration Pace Interval Type Shoes
10.0 Miles 1:24:34
1.25 Miles 11:06 8:52 / Mile Warmup  
7.5 Miles 1:02:13 8:17 / Mile Speed  
1.25 Miles 11:15 9:00 / Mile Cooldown