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All out quarter

December 1, 2010 (Morning)

Exercise Type: Run

Weather: Veale track

Comments:
Ran a pretty quick workout today. The workout was 2x600 at 65 second quarter pace with 90 seconds recovery, then 12 minutes of rest and a quarter in under 54 which for me is pretty much all out. The 6's were good. I lead the first and Mike did the second and both were in the 1:33-35 range (I don't have exact splits since I lent my watch to Brett) we were pretty even with these which pleased me and they were both under pace which was encouaraging. Its about 63 pace. It felt difficult. I think I could have pulled out maybe 1200 at that pace so I need to pick up 2 laps. Jogged about a mile barefoot in the 12 minutes then put the spikes back on for the quarter. Went out hard in about 26 its too bad Mike's calf cramped up cuz he was moving out the gate. He's feeling better though. Into the second lap Jim "I don't feel so good" blew by me and that was it. I locked up with about 100 to go and just drove in. Jim 53 me 54. Petty happy with the workout. Thats probably the fastest standing start 400 I've ever done which is nice and I was happy with how the 600's went.
Splits: 1:34, 1:34, 54 high (approxamate)
Strech, roll, ankle stuff, pick 8x40 abs, pushups, pullups and dips