The daily log of Tim Howley for Friday, March 22, 2019

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Run

: 4.00 Mile(s) : 00:30:00 : 00:07:30 /mile : Adidas Boston 7 (Black) : 0.0

Run

: 2.55 Mile(s) : 00:14:13 : 00:05:34.50 /mile : Sacuony Type A8 (Red/ Citron) : 0.0

Run

: 2.45 Mile(s) : 00:17:38 : 00:07:11.83 /mile : Nike Zoom Victory 3 (Black/ White) : 0.0

Run

: 6.01 Mile(s) : 00:43:12 : 00:07:11.28 /mile : Brooks Launch 5 (Blue/ Nightlife) : 0.0

Daily Note

AM;
15 minute warm up, drills, strides
12 minute tempo (~2.25 miles) plus jog to track
8x 400 every 2:15 from 10k to mile pace
15 minute cool down

might've been a bit over actual threshold pace, but 400's went from 72s to 63s

PM;
easy double, abs.

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