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grind mile, 500-200 x4 with Lewis

November 3, 2016 (Morning)

Exercise Type: Run

Weather: nice, sunny, very little wind

Comments:
Just me and Lewis today: CA was working, Evan out of town, and Tommy working-banged up.

Ran some warm-up, then did a grind-mile, followed by 4x 500-200. The grind mile didn't feel great - actually, it felt fine, but the HR was jacked, so it was slow:

6:13 (163)

From there, we jogged back over to SEHS for the 500-200, one of my favorite (but most painful workouts).

I led all the 500s, as they were both fast and a little difficult for Lewis to hold onto. I felt VERY good on these, and had no breathing-asthma issues, which was great! The 5s weren't much of a struggle, and it was REALLY nice to, rather organically, get down to 90-flat (72s 400m pace). 200s felt strong, too!

Splits:

94.1 (44) 35.3
92.4 (50) 33.5
90.9 (57) 33.9
90.6 (52) "29.8" (mis-fired - probably a 31, though)

Great workout, one of my best in this since '13!

Post-workout: jogged easy with Lewis toward his work (Patternson-12th), then easy to Hertz to pick up the rental car. Got some calories at Red Barn in the Whit, then went straight to Oakway to lift!

PM:
- drove to Corvallis to pick up CA
- drove to Hood River for an overnight work trip with CA