Hit the track with Dan last night for the final tune-up before the 10k championships. The plan was to get some turn-over but not get beat up. I was definitely still feeling the 10 mile mountain race from Sunday but that is the price you pay for racing every week. Anyway, the plan was to run 8x400 @ 78 seconds with a 200 rest. We alternated the lead and Dan took us through the first one in 1:16, so that turned into the pace for the quarters. We were pretty even but I felt rough the entire workout. Dan looked very smooth, watch out he turns 50 next week!
| PA | 8x400 w 200 rest | w Dan |
| Interval | Rest | |
| 1:16.6 | :59 | |
| 1:16.1 | 1:01 | |
| 1:16.3 | :59 | |
| 1:16.2 | 1:01 | |
| 1:16.4 | :59 | |
| 1:16.0 | 1:00 | |
| 1:16.2 | 1:00 | |
| 1:15.7 | 2:57 | (600) |
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