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Thursday, July 25, 2013

16k in 1:11 4:28 pace. 14k in 1:01:57


Total Time spent was 1:11:41. I had a bigger goal but I believe I ran out of energy. I missed my goal of 14K in 1 hr by 1minute 57 seconds. Ndereba's quote of "Respect the distance" is taking on a new meaning for me. I need to eat more and rest more to hit new times.

1    4:19.9    
2    4:25.5    
3    4:18.3    
4    4:15.6    
5    4:17.8    
6    4:19.1    
7    4:24.4    
8    4:29.4    
9    4:25.2    
10    4:30.0    
11    4:29.9    
12    4:34.3    
13    4:31.6    
14    4:36.9    
15    4:41.5    
16    4:52.1    

135s Planks X 3 this morning. Groin is better. Hip is acting up.

Keep running.
A

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