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CCCLIII

August 17, 2013 (Morning)

Exercise Type: Run

Comments:
I did a 30-60-90-120-150-180-150-120-90-60-30 ladder, with a a 10 minute warmup, and recovery of the length of the next pickup, with 4 minutes of cooldown afterwards. The run was a constant battle against self doubt, but the pace ranged from tempo run to maybe race pace. I rushed the stretches a bit, but got in 2:45 planks etc. later. This marks my last run in London. I write this a day later in Kinsale, Ireland.