Genesis Sub 2 & jo5000 web site

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5 mile track workout

Posted by Trackrunner220 on September 22, 2009 at 8:49 PM

82,80,78,77,77,75,75,75,73,73,75,74,74,75,74,73,73 ,72,71,67 This was all done on the track with 1 minute rest.

 2 days ago I ran 15 miles at 6:45 pace on a hilly course.

...I am in better shape then last year by an average of 4-5 seconds per lap on this 20x400 workout

Thanks to Joe I was able to average this 4-5 seconds a lap faster. I figured its between 80-90 seconds faster over 5 miles.

This was all off 800 speed work and 5k distance work.

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Reply jo5000
1:55 AM on September 24, 2009 

If I was you, I would race the first part, and pace the second part.

Reply jo5000
5:10 PM on September 27, 2009 

Congratulations!! I would love to see you race this season brother.