The daily log of Quinn Cooney for Friday, March 15, 2019

Tempo

Run

: 12.00 Mile(s) : 01:15:00 : 00:06:15 /mile : Structure 21 GB 2 : 0.0

Run

: 4.00 Mile(s) : 00:26:50 : 00:06:42.5 /mile : vomero 13 : 0.0

Daily Note

AM: 3+ mile warmup then strides, 30 minute tempo with John, then 3+mile cool down to get 12 on the morning. Super muddy and raining the whole time. shoes were totally soaked after about a mile. everything went smoothly regardless.
Splits were

5:15.5
5:14.6
5:14.3
5:14.0
5:09
3:52 (1200m). 5:13 avg

PM: 4 miles easy by the hotel

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