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Easy Run

April 9, 2014 (Afternoon)

Exercise Type: Run

Weather: misserable rain

Comments:
Took the Naut Route. Saw KD and AB on the Boulard.

Soaked by the end of this one.

Since there was an error in updating the previous days' workout, here it is:

3 Lap Repeats
April 8, 2014 (Afternoon)

Exercise Type: Run

Weather: Field House

Comments:
20' warm up
stick work, glute activation, drills and strides
5 X 3 laps (735m)/3’.

Run Interval 1 @ 5000m pace, Interval 2 run the last ¼ of a lap at mile pace, Interval 3 run the last ½ lap at mile pace, Interval 4 the last ¾ at mile pace, and interval 5 the last lap at mile pace. You get the idea.

Felt great. Did this solo as JK had to go outside. I would have liked to have been outside too but I wanted to break in my new flats.

Distance Duration Pace Interval Type Shoes
14.27 Kilometers 1:06:44
4.4 Kilometers 19:52 4:30 / Kilometer Warmup
195.0 Meters 0:35 2:59 / Kilometer
735.0 Meters 2:17 3:06 / Kilometer Interval
735.0 Meters 2:16 3:05 / Kilometer Interval
735.0 Meters 2:11 2:58 / Kilometer Interval
735.0 Meters 2:12 2:59 / Kilometer Interval
735.0 Meters 2:09 2:55 / Kilometer Interval
1.5 Kilometers 15:00 10:00 / Kilometer
4.5 Kilometers 20:12 4:29 / Kilometer Cooldown