Notes
Warm morning but windy. Meet with CBEM co-founder for last long run prior to Azalea 5K/Southern Brawl event next week. Not many people on the Osage trail today. Many are in StL racing in the windy and warm conditions.
Warmup: 3.06 miles in 25:19 then drills + 3 striders of .10 mile =30 sec(5:04)/ .12 mile = 30s(5:00)/ .14 mile = :41s(4:55) Total warmup = 3.57 miles
Cooldown: 1.13 miles in 10:09 (8:59 pace)
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2 miles x 2 repeats with 4 min recovery jog then 1 Mile x 1 with 4 min recovery jog prior to cooldown. Running on outside perimeter of Arena Park so getting 2 hills included in each loop.
2.12 miles in 12:23 with splits of 5:51/5:51/:40sec(5:36); 4 min recovery jog = .47 miles
2.10 miles in 12:32 with splits of 5:54/6:03/:35sec(5:35); 4 min recovery jog = .45 miles
1.0 mile in 5:49 then 4 min recovery jog = .44 miles
One week to Azalea run. Almost at 500 miles for 2011. So far so good.