4 mile warm up to pump-house
1200at
mouse - 71, 73, 63 - 3:27 (3:25 target)
otto - 71, 73, 67 - 3:31 (3:25 target)
boldt - 71, 73, 69 - 3:33 (3:25 target)
1200at
3 mile cool down
seagraves, lifting
bauerson did 2 warm up, 600at, 600 @ 1:38, 600at
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3 comments:
i am a little upset that i didn't run the workout the way it was suppose to. i increased the pace for the last lap but there simply was no "pop" as mouser would say. i need to change my racing/workout attitude a little bit.
the 1200 was still hard.
my back was feeling better today but then during some hang cleans i hurt it again.
not happy about the wind and cold but cant do much about that. my achilles was sore on the 4 mile warm up but it loosened up before we got back.
ran the first and last AT's a little slower than normal.
the hard 1200 felt better than i expected it too. felt comfortable for the first lap. i could tell we were getting lazy in the second lap. came through 800 in 2:24, 4 seconds slow. felt good and strong on the last 400 and ran it in 63. even though overall the time was a little slower than target, i was happy that i had good turnover and transition in last lap.
10 miles today putting us at 29 for the week.
felt kinda weird. I guess I wasn't really sure how fast I should do the 600, probably should have been faster. Total of 6 miles for me. 20 for the week.
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