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A1s on 8k course

September 3, 2008 (Afternoon)

Exercise Type: Run

Weather: HOT and sunny

Comments:
3 mi warm up on treadmill
1 mi warm up w/ team
A1s: 3000m in 13:25, 1000m in 4:07, 3000m in 13:26, 1000m in 4:08
4 x 200m fly in 47, 44, 45, 45
cool down back to the KAC

We took a lot longer than 30 seconds of rest because we were allowed to go get water. Maybe because I had more rest, this was my best workout yet, I think, in terms of consistency with the times and I didn't fall apart on the last interval. I was faster than my goal times for each one and more importantly, my times are only a second apart from each other - so I didn't negative split, but I didn't slow down. The 200s felt so hard!