Contrary to common belief, I did complete my run today. Since it was 28 degrees this morning I decided to postpone (not procrastinate) and run in the evening. I did have a meeting at 7:00 pm so I had to rush to the HS track and get going immediately. Today was Repeats and as usual I was wondering if I could actually complete the workout at the prescribed paces. Some way I managed and actually felt better this time since my recoveries in between were almost all jogging. On the first one I got a little carried away, I really wasn’t looking at my watch. On the second one I throttled back a little too much but on the others I felt pretty consistent.
I do think I’m coming down with something as my head is somewhat stopped up, I seem to have some congestion in my chest and last night, after I finished running, I felt really achy like I mght have the flu. It may be cedar fever that’s bothering me L
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11/28/2011
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|
Mile
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Time
|
HR
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HR %
|
Pace
|
|
2
|
Warm-Up
|
|
|
|
|
1000m
|
3:37:00
|
166
|
89%
|
5:31:00
|
|
400m
|
Recovery
|
|
|
|
|
1000m
|
3:54:00
|
165
|
88%
|
6:02:00
|
|
400m
|
Recovery
|
|
|
|
|
1000m
|
3:44:00
|
166
|
89%
|
5:46:00
|
|
400m
|
Recovery
|
|
|
|
|
1000m
|
3:46:00
|
165
|
88%
|
5:49:00
|
|
400m
|
Recovery
|
|
|
|
|
1000m
|
3:47:00
|
163
|
87%
|
5:53:00
|
|
1
|
Cool-Down
|
|
|
|
|
|
|
|
|
|
Total
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18:48:00
|
165
|
88%
|
|
|
Avg. Pace
|
5:48:12
|
Total Miles
|
6.125
|
|
High School Track
|
|
50Âş - Low Humidity
|
|
Target:
Repeats - 10-20 Min. Warm-up, Stretch, 5 x 1000 @ 3:44 (5:58 pace) 400m Recovery between each, 10 Min. Cool-down
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Matthew 8:14-16
14 Jesus went to Peter's home, and there he saw Peter's mother-in-law sick in bed with a fever.15 He touched her hand; the fever left her, and she got up and began to wait on him.
16 When evening came, people brought to Jesus many who had demons in them. Jesus drove out the evil spirits with a word and healed all who were sick. | 