Track Run:
800 WU -> 3:59 w/ 1:58
800 -> 1:28 + 1:28 = 2:56 (5:52/m)
400 -> 1:17 (5:08/m)
400 -> 1:17 (5:08/m)
800 -> 1:26 + 1:22 = 2:48 (5:36/m)
400 -> 1:15 (5:00/m)
400 -> 1:15 (5:00/m)
200 X 4 -> :37 + :36 + :35 + :34
800 -> 1:33 + 1:26 = 2:59 (5:58/m)
800 CD -> 3:57
Total Time:
42:03:00
800s w/ 2:00 R
400s w/ 1:30 R
200s w/ 1:00 R
Trainers: 22.4
Flats: 46.2
Phenominal run today. Everything was exactly what I had written down pre run. Never cramped at all. Felt good to run so hard. When I did the last 800 @ a sub 6 pace it felt slow! Ha. Thats what all that speed work will do for you :)
_Jacob_
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