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Nun St WOL

June 27, 2011 (Night)

Exercise Type: Run

Weather: High 80's humid

Comments:
Dynamics, warmup
15 mins Nun St loop, run to stairs on 2nd
4x up to 3rd floor, alternating 1 step at a time, easy down then every other step and repeat
15 mins on Dock to Orange Loop
Back to Nun, up hill backwards 4 times last one return down I'll backwards.
Rubberbands and stretch

Distance Duration Pace Interval Type Shoes
4.47 Miles 46:19
0.65 Miles 6:11 9:30 / Mile Warmup  
3.68 Miles 37:24 10:09 / Mile    
0.14 Miles 2:44 19:31 / Mile Cooldown