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7 mile tempo

September 13, 2010 (Afternoon)

Exercise Type: Run

Weather: Nice day again. We've been blessed with a string of beautful weather

Comments:
Ran a 7 mile tempo today for the workout. This workout went awsome I thought! Not only was it the farthest and fastest tempo yet, we had the largest top group together at the end this season (like 10 guys) and our heart rates were all pretty much on target! I'm really pumped about this. We just need to keep this vibe going and not get too big for ourselves. The buzz word today seemed to be controled and thats how we need to approach the season. Controled and let things happen for us.
Great tempo overall.
1 mile of the cool down barefoot
Splits: 5:46, 5:46, 5:43, 5:42, 5:39, 5:45, 5:43
Heart rate at the end 170-180
Static 1, Roll, pick 8 x 33, hip circles (1 set), pushups 10 regular, 10 diamond pretty much to max
RHR: 40
Slept 6 hours