Site:
http://www.facebook.com/FDAck228
Miles:
1635 total / 175 in 2014
Goal:

Schneider Electric Marathon de Paris 2015 - first trip to France!

Frank Ackerman ran: A little Wednesday pr...

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  • 4 miles
  • 00:36 time
  • 09:22 pace
  • 508 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 4/5 Effort.
    effort 4/5
good Another quarter of a half taper 3.85 mi 00:36 09:22 pace

A little Wednesday progression run. Lunge matrix and 5 min slow jog warmup (with two stops to retie a shoe!), 15 min at easy pace, 5 min at half marathon pace, and 10 min slow cooldown jog, with Stick leg massage to close things out. Splits:
Mile 1 - 10:18
Mile 2 - 8:48
Mile 3 - 8:15
Mile 3.85 - 10:21
Fastest mile - 7:57