Track 100/200/300/400 Wade workout

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Track session with Jeff, hot and windy
1 mile warm-up 3 strides
100/200/300/400 (100 jog recovery)
18's 38's 60's 78's
1 mile cool down
Heart rates
100: 138,151,154,163 rec 110,130,134,141,144
200: 149,159,160,166 rec 119,132,134,139,142
300: 151,160,162,168 rec 124,132,135,138,139
400: 157,165,167,171 rec 126,134,138,142,139

pm: 4.3 miles 33:42 (7:50/m) (new shoes)

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pm: 4.3 miles 33:42 (7:50/m) (new shoes)
didn't hear the last mile click in
8:40, 7:35, 7:17, 7:40
.3 2:28.7
Avg HR: 131 bpm

10.38 miles, 1:28:15, (8:30/m)

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ran with Matt and Richard in the trails,
came across people sleeping on the trails :)
Avg HR: 137 bpm