3/11/11--downpour. ran late! drove to Penn Oaks. warmed up mile. stretched. did 3x1:35 on treadmill set at 4:24 for .32, or 500 meters. took 3 minute rest interval. then did 3x1:00 on treadmill set at 4:18 for .18/.19, or about 300 meters. took 2 minute rest interval. cooled down 1 mile.
3/10/11--legs tired and heavy. Did 3 loops on the Rustin XC course. Door to door--4.7 miles. 37:00
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