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Steady State long run/ quarters/workout?

March 28, 2011 (Afternoon)

Exercise Type: Run

Weather: Cold and clear

Comments:
Coach said to do a longer run again today but to do like a summer ish pack for it. like 6:15's. After we were to do some quarters at the outdoor track.
This run seemed really good. We started out running ouver to Millis to drop off a test that got proctured and then we took it pretty easy until we got to the top of the hill before picking it up. I'd say we did about 9ish miles of the "harder" segment. We took a lot of stops though for me and Chris Wade to use the bathroom.
Felt good. Pretty easily holdable pace. It was a comfortably fast pace that I'm familiar with.
The quarters afterwards felt good too. I was feeling a little heavy to start with but was able to relax into them and pick it up as the workout went along without really pushing too terribly hard.
Good hard but not too hard effort.
Splits: 71, 71, 70, 69, 69, 68 (I ran the rest 200's faster as it went along too)
Lift, static 1, ibisx40, roll, hips, pushups, pullups and dips