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xc workout

August 26, 2009 (Afternoon)

Exercise Type: Run

Weather: overcast but warm

Comments:
we did a track workout today. it consisted of 4 sets of 4X400. the first set of 400's was at medium-hard pace, which i achieved an average of 80 seconds each. we ran each 400 every 3 minutes, so depending on how fast you ran your 400, you gotm ore or less time to rest. the second set was at hard plus pace, and i managed about 73 or 74 seconds average. the third set was fast as possible set, which i managed to average about 70 or 71 seconds. in between each set we had some more time to rest, did 10 puchups sit ups and leg lifts, and then jogged a lap, before resting a it again and then starting anew. danny and i did some more ab stuff after practice on our own, still not too streneous or anything. boni joined us near the end, maybe we could get a little group together to do that sort of stuff after practices. the pace per mile is not to be worried about, and the mileage is somewhat of a guess.