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10/12/2011

4:49 PM

4.1 mi

32:39.92

7:55 mi

Health

133.6 lb
1747

Weather

82 F

Ratings

8 / 10
7 / 10
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Track

Notes

8 x 400m(400m) @ 5k effort.

Short water break after 4.

Had really hoped to run in the 80s on these intervals, so the 90s was a little disappointing, but I didn't have much more to give. Partly, I know I need to do some more leg-speed work, and partly, I think holding the mileage in the 40-50 range has taken its toll--my legs are pretty tired.

Planning to race a 5k a week from Saturday, so I'll cut the mileage back the second half of next week and try to go into the race feeling much more fresh than I felt today.

Ideally, I'd like to run sub-20 in that race, so that could be <97 per quarter (6:27/mi). By comparison, my last 5k was a 21:30 PR, which would be 104 per quarter.

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