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- 9263 total / 1424 in 2013
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Andy Frey ran: Today's workout was 3...
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- 14 miles
- 01:37 time
- 07:08 pace
- 1347 calories
Today's workout was 3 miles warm up then 4 x 3k, descending from goal MP to equivalent 10k pace with 3 minutes jog in-between . Aimed for 6:50, 6:35, 6:20, 6:10. I could tell by the slow warm up and how unrelaxed the 6:50 interval felt that this would be tough today. I also realized that the course I chose wasn't the best because of some tighter corners and treed areas that put my Garmin out of whack. Hit 6:50, 6:35, 6:22 (was right on 6:20 until I got in the trees at the end), 6:09. Took to the street on the last one for a straighter shot. Hit a light for a few seconds which was a bit of a cheat, but the last 1/2 mile was uphill too. Phew, this felt tough!!