Thursday, October 31, 2013

10/28 - 11/3

Mon- 7m (43:00) did a progression run with some good climbs in the beginning and towards the end of the run. Started out at 6:43 for the first mile 2-6 were 6:10-6:15 and the final mile in 5:47 

Tues - 7+(50:23) with Derrick. Before heading to fleet feet to do some weight training. 

Wed - am 3+ (23:30) w/ Derrick
Pm - 9m track workout. Went with the classic KSC workout of mile/2x800/4x400 on half rest. Everything felt good except my hamstrings which were tight from lifting the previous day.
Times: 510/234/237/73/74/75/74 
Was really happy with how the workout went and how I felt going thru it.

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