Tuesday, Dec. 21, 2010
Nice 15degree weather 
(all on track)
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15min warm up
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stretching (dynamic and static)
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3 x 60m strides w/trainers
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2 x 60m strides w/ spikes (first time in 2 months in spikes, on the track)
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150m (30"rest/50m walk) + 150m (30" rest/50m walk) + 150m (6-7’ rest)
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250m (30"rest) + 150m
These things are only possible with fellow athletes running along… Good stuff. 150s started in 21", perhaps the slowest was 23". (I am estimating these from the guy’s times, who were in front of me (theirs were 19-19-20).They also did a 300m in the end (after 10’ rest).
p.s. pretty lactated in the end. I had missed the feeling.