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Friday, May 11, 2007

Four Miles - 35:15.68

Mile 1 - 9:03
Mile 2 - 18:07 (9:04)
Mile 3 - 26:56 (8:49)
[5k] - 28:01
Mile 4 - 35:15.68 (8:19.68)
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65°F
Clear
Wind: NE at 17 mph
Humidity: 50%
course: COD track

Met all workout goals. My intention was to start at three miles @ 9:15, but I felt good, and sustained all four miles under 9:04, averaging 8:48.92. Never pressed it, but worked instead toward feeling my stride, watching my arms and lean, listening to my leg muscles.

Likely key reasons - better diet this week, better general hydration, consistent workouts. The lower temperature helped. Not sure if the Spivey track workouts are paying off yet, but they are, at the very least, part of the mix in a good way. I expect as I get into better shape, I will get more out of the Spivey workouts.

Notable
Last 400 - 1:37
Last three miles - 26:12 (5K adjusted - 27:05)

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