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Lowes Creek Workout with Kevo

October 8, 2008 (Night)

Exercise Type: Run

Weather: 60s, cool, dry, nice

Comments:
Lifted in the AM, then met Kevo at home for a workout at Lowes. We did a K+30/30, ROR, and K+30/30. Felt a bit clunky on the warmup, mostly due to so much biking and running yesterday.

I led the first K really easy and it showed on the watch: 3:23 (though probably actually :21 -- we split them too long). We both felt pretty damn good.

We jogged about 3.5-4min to the bridge, then did the old school ROR route, up the hill, right, and looping back to the 200m mark. I pushed it a bit more to more race pace. Kevo fell back a bit. This wound up being about 3:00 worth of effort with some sneaky uphill in the last 400m.

After 3.5min of recovery jog we did one last K. This one we opened up a bit. I could tell Kevo was determined to hammer this one out, so we duked it out a bit on this last one, cutting it in 3:10. It felt pretty good but on the last uphill after the 800 I began to tie up! The 30/30 was tiring but good. Nice workout, overall! Calves and feet and everything felt fine.

Chatted about PT rip-offs on the way home, which got me worked up. My L knee has started to bother me a bit: the medial side is achy, I think because my medial quad is being a little overworked. Wasn't terrible.

Did circuits afterwards, which were HARD.