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March 18, 2014 (Afternoon)
Exercise Type: Run
Weather: sunny and cold, gusty wind
Comments:
glue activion
20' warm up
drills and strides
3 X 9'(3' CCP, 3' 10k pace, 3' 5k pace)
lunges
20' cool down
Good workout! Just like the last time I did this workout. the wind was a factor. But I put in a solid effot - esp. on the last 5k-pace interval.
Almost killed by one of the MAs as she slowly turned left into the Techniplex.
Saw friends RBs and KP on the way home. Nice to see her!
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
16.6 Kilometers | 1:09:30 | |||
4.5 Kilometers | 20:40 | 4:35 / Kilometer | Warmup | |
0.25 Kilometers | 0:42 | 2:48 / Kilometer | ||
7.45 Kilometers | 27:00 | 3:37 / Kilometer | Fartlek | |
4.4 Kilometers | 21:08 | 4:48 / Kilometer | Cooldown |