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3 miles, then speed

December 10, 2009 (Afternoon)

Exercise Type: Run

Weather: nothing too bad

Comments:
a bit of slip, both in and out

Distance Duration Pace Interval Type Shoes
7.09 Miles 32:42
0.75 Miles Warmup  
400.0 Meters 1:12 4:49 / Mile Speed  
400.0 Meters 1:14 4:57 / Mile Speed  
400.0 Meters 1:14 4:57 / Mile Speed  
5.0 Kilometers 18:36 5:59 / Mile Training  
1200.0 Meters 3:58 5:19 / Mile Speed  
800.0 Meters 2:38 5:17 / Mile Speed  
800.0 Meters 2:38 5:17 / Mile Speed  
400.0 Meters 1:12 4:49 / Mile Speed  
0.5 Miles Cooldown  

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