Training Log Archive: zerfasIn the 1 days ending Aug 23, 2007:
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Thursday Aug 23, 2007 #
Shooting 1:30:00 [1]
trained on SCATT. Did some from the bench and the rest standing.
Running warm up/down 36:00 [1] 4.0 mi (9:00 / mi)
Started with the group at Carderock on the C&O canal for the warm up and later caught them on my return for the cool down.
Running tempo 26:22 [3] 4.0 mi (6:36 / mi)
After warming up started at mile marker 12 and went to 14. The marker at 13 is really short so had no split. Ran 1320 out that is with gaining some elevation rested for three mins by walking and jogging also had my water bottle with me. Conveniently when I was starting my next two miles a man came by at the correct pace so I chased him, passed him, only to be passed back. He stopped at the bridge and I still had about 600 m to go. Ran a little faster downhill in 13:02. Not bad pace could talk OK plus it is a packed gravel trail also dodging people and dog walkers. Took it easy and caught the group I warmed up with.