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Tempo miles (Back from Break)

January 10, 2011 (Afternoon)

Exercise Type: Run

Weather: Cold and veale later

Comments:
2 mile warmup, 3x tempo miles on MLK (5:44, 5:47, 5:55), 2 mile cool down to Veale, 4x(200@mile race pace, 200 recovery), half mile additional cool down. Felt kind of heavy from mile 2 of te tempo onwards but not too bad. Finally mostly recovered from my cold. went to XCFH later and BCS championship with the XCFH seniors, Drew, Joe, and Jeff.

200's: (32.2, 34.6, 34.5, 37.0)

Lifts: Crossfit circuit from early XC season x3:
Clean x10 @55, Squat to jerk x10 @65, Pushups x10, Pullup/Row-up (6/4,5/5,5/5), DB arm runs x20 @5lbs. each, Bench dips (10,15,15)

Sleep: 6.5hrs
RHR: - need to get back on this