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Amazon 3xK, SEHS 3x200 with CA

August 13, 2015 (Morning)

Exercise Type: Run

Weather: 60, SMOKEY!

Comments:
Early morning workout with CA. This is a sort-of repeat of the workout we did on 7-10-15, except we did four that day.

Kilo "hard" (e.g. "V02Max"), with about 400m jog rest. The bark was in better shape then 7-10 - less poofy - especially in the last half, but the air quality was WAY worse. We were hoping it'd blow out overnight, but it did not.

Did a GRIND MILE (as we did on 7-10), this one in 6:15. No HR data, unfortunately - I forgot it at Lewis' Tuesday.

K's were:

3:30, 3:29, 3.26

Kimber showed up for a warm-up between the second and third, and I worked a bit over my last kilo to catch up to her into the homestretch, which helped.

Form focus today:

- ACTIVE FOOT: I'd forgetten on the strides and first one, then CA reminded me of "duck feet", and they straighened out - and I got more power - with subsequent focus
- Trunk forward and open
- "flick and pull"

After the Ks, we jogged over to the track for 3x200 with 200 jog. The first one was definitely slower and easy, but I thought for sure I'd be like 30-flat on the last two, but:

33.1, 32.9, 32.8.

Cripes! Ugh, maybe it's my watch...it always splits, like..."slow" when I hit the button!

But I guess not terrible, as we hadn't done 200s since 7/2!!

Didn't feel too terrible with the air quality, but we were *definitely* pre-asthmatic, and were beginning to struggle at the end of the Ks.