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Cemetery Hills + Track tempo

January 19, 2013 (Morning)

Exercise Type: Run

Comments:
Great morning practice. I would have liked to sleep in a little more, but practice is just as good. We got down there a little early,but no worries. All headed out together to the cemetery. I was chugging on the warm up pretty tired. Letting my feelt adjust. Toes felt good today the whole time actually. It got warm as we came around so a bunch of people striped down after drills. Had to pause for cars a few times."Game on!"

The workout was 8 reps on the 300m hill for the distance guys. I just jumped into that group because it was smaller and the longer stuff benefits me now. Thats what I should be training for now.We had a good pack, I went to the front on most of the reps. Ethan was there to pace as well. No times, but we went around "90%". It was hard HR was up at the end of each crest of the hill, reminds me of up and overs. Good time to recover on the way down. It thought that the last two were the toughest. I bet everyone else felt the same way lol.

After hills we went down to the track to do a little tempo, something that Emil incorporated into workouts I guess. It wasnt too bad I was a little nervous since I was so tired after the hills (its gonna take a while to get used to workouts again for me). The longer guys had 2 mile tempo. We though about targeting 6min pace, what most of us started out at in cross. It came down a lot over the course of the season. For the first mile it felt good right on pace. Some people picked it up and did a split 1 and 1 tempo, but me Chippy Chris E and Benny D kept rolling. Chippy and I fell off a little in the last 800, but picked it back up and we all finished together. Wyatt even caught up to us. 12:10, kinda slow in the wind and after a tough hill session.

Cool down back to veale was slow and easy recovery.

Essentials: Stretch, L7, roll, abs

Good stretch with everyone around. Didnt get in much rehab stuff but toes were good today. Gonna stretch them out a little more. Did a bunch of random abs as well...

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