Tuesday, 5/26/09—Henderson. No Kevin in sight. Track was initially locked. A few of us were on our way to do a 5-6 mile run in town when others arrived, including Pete, who had the key. Warmed-up 1.15 mile. I was cajoled into fashioning a workout for the crew since they said I had coaching experience. I thought up 8x400 with 90 sec, 200 meter jog rest between 400s and a 400 meter jog between sets. This would be faster than 5K race pace and more like mile pace. The thought was for the faster group to do #s 1,3,4,6,7 in 80 and #s 2,5,8 in 75. The second group would be 85 and 80. The third group would be 90 and 85. Someone mentioned that Kevin always has us do 4800 meters and that we should do 12 400s. So, the plan shifted to 3 sets of 4, with each set progressively faster by 5 sec. The faster group would start at 85, then drop to 80, then drop to 75. The next group would go 90, to 85, to 80. The third group would go 95, to 90, to 85. I wound up doing 10; my legs were shot from yesterday and we were running late and I needed to go. I did 89, 84, 84, 85; 81, 80, 79, 82; 76, 74.
Monday, 5/25/09— drive to lift. Nope. Went to Penncrest. After some hemming and hawing, I elected to do 12 200s as follows: 3@32, 3@30, 3@28, and 3@26. I hit most of the marks with the exception of a 29 instead of a 28 for 200 #9. My last 200 was in 25. Between 200s I walked 100, then jogged 100, for a 2 minute rest. Between the first two sets, I walked 100, then jogged 300. This was about 3.5-4 minutes' rest. Between sets 2 and 3 and 3 and 4, I walked 100, then jogged 500. This was 5:00. I had good arms swing on my last set of 200. A little high though, pressing--my fingers open and coming up towards my face so that I could see them clearly.
I was so proud of the kids today. The younger ran 2.2 miles in 19:15, and the older guiding her along the route patiently.
Sunday, 5/24/09--recovery run. Ran to Penn Oaks with DJ to lift. There--in 27:15. Back in 26:20. lifted a combo of arms and legs.
On way there
3:57 Half
7:57 Mile
16:27 2 mile
24:42 ? 3.0
27:15 3.3
On way back home
1:30 .2
7:45 Mile
18:27? Street Rd/Westbourne
22:05 2.8 Creamery Rd
26:20 3.3
Saturday, 5/23/09—meet at Widener. Begins at 9.
Ursinus--29/30; 60 (30/31), 1:31/2 (32); 2:04 (32)
Goal for Widener--29; 59(30); 1:30(31); 2:02(32). Goal with balls: 28; 58(30); 1:29(31); 2:00(31)
Nice day. a little humid but quite nice.
Warmed up a mile. Additional .25 warm up.
Today I was off kilter. I did not get out and establish my presence in the race. I was just there. I did power up the homestretch to pass someone on the first lap. I also tried to push the last 200 because I though two guys were within reach. Otherwise it was a mediocre run of 2:06. I timed myself, looking at the clock at the 200 mark--29/30--and at the 400 mark 61/62. I suspect I ran 62 and 64. 30; 62(32); 1:34(32); 2:06(32) If nothing else, the race was even. I guess you have to look on the bright side. I have to bring this time down if I am going to be a serious contender. I have to get out harder and stay connected with the leaders.
Cooled down 1 mile.
2.75 miles total
Total for week: 26
Tuesday, May 26, 2009
Tuesday, May 19, 2009
Dead to the world: awful days and runner's slump
Tuesday, 5/19/09—Henderson. The workout was 3 X (1200 5K pace, 200 jog, 400 faster than 5K pace, 400 jog). This workout seemed quite reasonable to me until after I completed the first set. I ran 4:21, then 84. During the 400 jog in-between sets I had to stop to tie my shoe. I fell behind on the jog and the just fell apart like wet newspaper. I hopped into the 1200 with the second group, but had to stop again 600 meters into the 1200 because of my shoestring. I was at about 2:10. I felt like I was in the twilight zone. I hopped into the next 1200 with the first group and struggled on the last 400. Like some out of shape wimp I was wheezing and sucking wind. During the jogging phase, I had to tie my shoestring again, which meant I fell behind for the 400, which I did alone in a pathetic 1:34. This workout sucked for me. I could not be more disappointed. My legs were dead, too. What a waste!
1.2 mile warm up
1200,200,400=1.12
400,400=.5
600=.35
1200,200,400=1.12
1.2 mile cool down
5.5 total
Monday, 5/18/09—light jog around neighborhood/Rustin 4.3 miles in 42:10.
Sunday, 5/17/09
Penn Oaks run. Ran to PO. 6.6 miles
On way there
3:53 Half
7:25 Mile
15:05 2 mile
22:22 3.0
24:35 3.3
On way back home
1:21 .2
7:05 Mile
16:47 Street Rd/Westbourne
20:10 2.8 Creamery Rd
23:42 3.3
Saturday 5/16/09: 5x (4x150m) @ 25-24-23-22-21 w/60-55-50-45-40 sec interval by set (no additional
recovery between sets!!) yup: Warmed up 1.0 mile. 25,25,24,24,24,24,23,23,23,23,23,22,22,22,22,21,20,20,20,20. With 60 in-between. Challenging but not too impossible, compared to other workouts. Next time. I will reduce my rest by five seconds each set. Cool down 1.o
Mileage: 3.8 miles
Mileage for week: 26.3
1.2 mile warm up
1200,200,400=1.12
400,400=.5
600=.35
1200,200,400=1.12
1.2 mile cool down
5.5 total
Monday, 5/18/09—light jog around neighborhood/Rustin 4.3 miles in 42:10.
Sunday, 5/17/09
Penn Oaks run. Ran to PO. 6.6 miles
On way there
3:53 Half
7:25 Mile
15:05 2 mile
22:22 3.0
24:35 3.3
On way back home
1:21 .2
7:05 Mile
16:47 Street Rd/Westbourne
20:10 2.8 Creamery Rd
23:42 3.3
Saturday 5/16/09: 5x (4x150m) @ 25-24-23-22-21 w/60-55-50-45-40 sec interval by set (no additional
recovery between sets!!) yup: Warmed up 1.0 mile. 25,25,24,24,24,24,23,23,23,23,23,22,22,22,22,21,20,20,20,20. With 60 in-between. Challenging but not too impossible, compared to other workouts. Next time. I will reduce my rest by five seconds each set. Cool down 1.o
Mileage: 3.8 miles
Mileage for week: 26.3
Friday, May 15, 2009
Gotta get stronger
Friday, 5/15/09: drive to Penn Oaks and lift. Yup.
Thursday, 5/14/09: distance in town. There were six of us. We tried a new route again this week, one that had its share of hills! Total distance was about 7 miles. Did it in 53:10. Felt pretty strong. Good arms swing and leg lift, especially coming up hills.
Total: 7 miles
Wednesday, 5/13/09-- Plan: 6 x 200 speed 30 seconds/rest 3 minutes
Mile warm-up 1 mile. 6x200 w/ 3 min rest/200m walk in-between repeats: 30, 30, 29, 29, 28, 28. Cooled down mile. Total 2.75 miles
OR
3 x 300 speed 47/rest 5 minutes
3 x 200 speed 29 28 27/rest 3 minutes
3 x 150 (build ups) speed slow medium fast/rest walk back
Actual: Mile warm-up 1 mile. 3 x 300: 49, 46, 46; 4:30 rest/walk in-between. 5 minute rest/100 walk, 100 jog. 3 x 200: 29, 29, 29; 3 minutes in-between. Mile cool down.
Total: 3 miles
So far this week: 22.5
Tuesday, 5/12/09--Henderson. Distance workout. 50 degrees
1.1 mile warm-up.
6x800 w/ 400m non-stop jog in-between: 2:59, 2:56; 2:52; 2:48; 2:48; 2:48. we were supposed to start at 3:00 and then work our way down. 6800m and .6 cool down. About 5.9 miles. For some reason, I did not feel as strong today. My back started bothering me and I found myself struggling to keep up. I ran the workout at the back of the pack, which is ok because it is not a race, but I found myself 5 or 10 meters behind the pack, only to have to kick in to the finish to meet the time. Maybe my plantar fasciitis is bothering me more than I can admit. At least I was able to finish the workout and go right into a cool down without a break. It's the little things that count.
The last time I did this workout was 3/24/09. It was cold--28 degrees! 3:00, 2:56; 2:52; 2:48; 2:48; 2:40. 6800m w/ 1200m cool down--.75--a total of 6.1 miles
Thursday, 5/14/09: distance in town. There were six of us. We tried a new route again this week, one that had its share of hills! Total distance was about 7 miles. Did it in 53:10. Felt pretty strong. Good arms swing and leg lift, especially coming up hills.
Total: 7 miles
Wednesday, 5/13/09-- Plan: 6 x 200 speed 30 seconds/rest 3 minutes
Mile warm-up 1 mile. 6x200 w/ 3 min rest/200m walk in-between repeats: 30, 30, 29, 29, 28, 28. Cooled down mile. Total 2.75 miles
OR
3 x 300 speed 47/rest 5 minutes
3 x 200 speed 29 28 27/rest 3 minutes
3 x 150 (build ups) speed slow medium fast/rest walk back
Actual: Mile warm-up 1 mile. 3 x 300: 49, 46, 46; 4:30 rest/walk in-between. 5 minute rest/100 walk, 100 jog. 3 x 200: 29, 29, 29; 3 minutes in-between. Mile cool down.
Total: 3 miles
So far this week: 22.5
Tuesday, 5/12/09--Henderson. Distance workout. 50 degrees
1.1 mile warm-up.
6x800 w/ 400m non-stop jog in-between: 2:59, 2:56; 2:52; 2:48; 2:48; 2:48. we were supposed to start at 3:00 and then work our way down. 6800m and .6 cool down. About 5.9 miles. For some reason, I did not feel as strong today. My back started bothering me and I found myself struggling to keep up. I ran the workout at the back of the pack, which is ok because it is not a race, but I found myself 5 or 10 meters behind the pack, only to have to kick in to the finish to meet the time. Maybe my plantar fasciitis is bothering me more than I can admit. At least I was able to finish the workout and go right into a cool down without a break. It's the little things that count.
The last time I did this workout was 3/24/09. It was cold--28 degrees! 3:00, 2:56; 2:52; 2:48; 2:48; 2:40. 6800m w/ 1200m cool down--.75--a total of 6.1 miles
Monday, May 11, 2009
Heavy legs and the mad rush to and fro
Monday, 5/11/09--took off. Need rest. Also may run at Swarthmore's Last Chance Meet just in case I am not required to attend a 6 PM meeting. I still have my 7:30 meeting, though. It would be funny to leave work at 4:45, arrive at Swarthmore at 5:15, change and warm-up, and then run at 6, only to have to cool down, shower, shine and return to work by 7:30. That would be a feat.
Sunday, 5/10/09--
Penn Oaks run. Ran to PO. Windy, especially coming home. felt a little labored. 6.6 miles
On way there
3:55 Half
7:35 Mile
15:45 2 mile
22:45 3.0
24:58 3.3
On way back home
1:27 .2
7:25 Mile
17:44 Street Rd/Westbourne
21:05 2.8 Creamery Rd
24:58 3.3
Saturday, 5/9/09--Plan
Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63 (I did this workout, modified, on 2/15--73s and 66s with 400m/4-min jog-rest. 5.9 miles with the jog-rest)
OR
Sit 'n Kick Reps…the real deal
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets (I did this workout on 4/26--63/29; 64/28; 63/29; 63/29; 63/28. total: 6.7 miles)
Actual: went to Dowingtown East's track. warmed up 1.1 mile. 5x (400m. . . rest 60-sec . . . 200m) wound up averaging :70-:75 sec between 400 and 200 and 9:15 for the 1200m jog in-between sets. 64/29; 64/28; 63/28; 62/28; 63/30. Cooled down .6 Legs felt tired. This one felt harder than the previous one on 4/26. total: 6.5 miles
Total for week: 31.6
Sunday, 5/10/09--
Penn Oaks run. Ran to PO. Windy, especially coming home. felt a little labored. 6.6 miles
On way there
3:55 Half
7:35 Mile
15:45 2 mile
22:45 3.0
24:58 3.3
On way back home
1:27 .2
7:25 Mile
17:44 Street Rd/Westbourne
21:05 2.8 Creamery Rd
24:58 3.3
Saturday, 5/9/09--Plan
Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63 (I did this workout, modified, on 2/15--73s and 66s with 400m/4-min jog-rest. 5.9 miles with the jog-rest)
OR
Sit 'n Kick Reps…the real deal
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets (I did this workout on 4/26--63/29; 64/28; 63/29; 63/29; 63/28. total: 6.7 miles)
Actual: went to Dowingtown East's track. warmed up 1.1 mile. 5x (400m. . . rest 60-sec . . . 200m) wound up averaging :70-:75 sec between 400 and 200 and 9:15 for the 1200m jog in-between sets. 64/29; 64/28; 63/28; 62/28; 63/30. Cooled down .6 Legs felt tired. This one felt harder than the previous one on 4/26. total: 6.5 miles
Total for week: 31.6
Friday, May 8, 2009
Feeling strong
Saturday, 5/9/09--Plan
Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63 (I did this workout, modified, on 2/15--73s and 66s with 400m/4-min jog-rest. 5.9 miles with the jog-rest)
OR
Sit 'n Kick Reps…the real deal
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets (I did this workout on 4/26--63/29; 64/28; 63/29; 63/29; 63/28. total: 6.7 miles)
Friday, 5/8/09--drove to Penn Oaks to lift. Did only two sets, but felt strong.
Thursday, 5/7/09-- distance in town. There were four of us. We tried a new route, one that had its share of traffic! Total distance was about 8 miles. Did it in 58:30. Felt strong. Good arm swing and leg lift, especially coming up hills.
8 miles
25.1 miles thus far this week.
Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63 (I did this workout, modified, on 2/15--73s and 66s with 400m/4-min jog-rest. 5.9 miles with the jog-rest)
OR
Sit 'n Kick Reps…the real deal
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets (I did this workout on 4/26--63/29; 64/28; 63/29; 63/29; 63/28. total: 6.7 miles)
Friday, 5/8/09--drove to Penn Oaks to lift. Did only two sets, but felt strong.
Thursday, 5/7/09-- distance in town. There were four of us. We tried a new route, one that had its share of traffic! Total distance was about 8 miles. Did it in 58:30. Felt strong. Good arm swing and leg lift, especially coming up hills.
8 miles
25.1 miles thus far this week.
Wednesday, May 6, 2009
getting into a grove
Wednesday, 5/6/09
Increasing speed/decreasing recovery reps
5x (4x200m) @ 33-32-31-30-29 w/50-45-40-35-30 sec interval by set (no additional
recovery between sets!!). MODIFIED: I do not have time for 20 200s. Do 12 or 10, depending on time. 12 200sset 1: 3-33s, set 2: 3-32s. set 3: 3-31s, and set 4: 3-30s. OR 10 200s set 1: 2-33s, set 2: 2-32s. set 3: 3-31s, set 4: 3-30s, and set 5: 2-29s. 1 minute rest in between each repeat.
Warmed up 1 mile
Did 12 200sset 1: 33, 34, 33; set 2: 33, 32, 33; set 3: 31, 31, 32; and set 4: 30, 31, 30. 1 minute/100 meter rest between reps—30 sec, 40 m walk and 30 sec/60 meter jog.
Cooled down 1 mile
Pretty tough workout. If I did this workout later in the day, I would have hit the times better. Also, I would have a better chance of hitting 15 or more 200s.
On 12/4/08—I did 9 200s in about the same time I did these 200s.
About 3.8 miles
Tuesday, 5/4/09--went to Henderson for workout. 1.1 mile warm up. Workout was 1 mile at 5K pace, 400m jog, then 6X300--successively faster beginning at about 60s--with 200 meter jog. 1 mile cool down. Mile in 5:47. 300s: 59, 59, 56, 56, 56, 56, 52.
Total--5.1 miles
Increasing speed/decreasing recovery reps
5x (4x200m) @ 33-32-31-30-29 w/50-45-40-35-30 sec interval by set (no additional
recovery between sets!!). MODIFIED: I do not have time for 20 200s. Do 12 or 10, depending on time. 12 200sset 1: 3-33s, set 2: 3-32s. set 3: 3-31s, and set 4: 3-30s. OR 10 200s set 1: 2-33s, set 2: 2-32s. set 3: 3-31s, set 4: 3-30s, and set 5: 2-29s. 1 minute rest in between each repeat.
Warmed up 1 mile
Did 12 200sset 1: 33, 34, 33; set 2: 33, 32, 33; set 3: 31, 31, 32; and set 4: 30, 31, 30. 1 minute/100 meter rest between reps—30 sec, 40 m walk and 30 sec/60 meter jog.
Cooled down 1 mile
Pretty tough workout. If I did this workout later in the day, I would have hit the times better. Also, I would have a better chance of hitting 15 or more 200s.
On 12/4/08—I did 9 200s in about the same time I did these 200s.
About 3.8 miles
Tuesday, 5/4/09--went to Henderson for workout. 1.1 mile warm up. Workout was 1 mile at 5K pace, 400m jog, then 6X300--successively faster beginning at about 60s--with 200 meter jog. 1 mile cool down. Mile in 5:47. 300s: 59, 59, 56, 56, 56, 56, 52.
Total--5.1 miles
Monday, May 4, 2009
I must get some additional mileage going...
Monday, 5/4/09. Rainy morning. 50 degrees.
Had just about an hour to get in a workout, including driving. Drove to Penn Oaks. Hopped on treadmill for easy 2 miles in 15:30. Stretched for 2 min. Lifted--legs. 17 min. Hopped back on the treadmill for another 2 miles in 14:45.
Total 4.0 miles
Sunday, 5/3/09--BROAD STREET??? Nope--
2 x 450 Speed 59 seconds 400/rest 15 minutes
3 x 200 Speed 31 30 29/rest 3 minutes
OR
Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63
OR
Neg-split reps
2x (300m-500-400 w/neg-split last 100m)
@ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m)
2-min btw reps/jog 1200 btw sets
Rainy. Wound up doing 2x (300m-500-400 w/neg-split last 100m). This workout was tougher than it looks, tougher than I remember. (The last time I did this workout was Saturday 1/17/09: 32+17=49 300m; 70+16=86 500m; 52+16=68 400; 33+16=49; 69+16=85; 51+16=67. It is unclear whether I gave myself 2 or 4 minutes' rest on 1/17/09.)
Today, as usual, I did my mile warm-up and stretches. Then, I began. (I confess upfront that I was supposed to give myself 2 min rest between reps, but I took 2:30.). 32+15=47 300m; 67+16=83 500m; 48+15=63; 32+14=46; 67+15=82. I had to modify the last one. In was supposed to do 48+14, but I dies at the 200 mark at 33. I waited about 90 seconds, then continued w/ 15/14 for a 62 sec 400. I cooled down 1 mile. 4.25 miles total
Saturday--U of Delaware??? Nope--
Penn Oaks run. Ran to PO. 6.6 miles
On way there
3:54 Half
7:35 Mile
15:45 2 mile
22:40 3.0
24:53 3.3
On way back home
1:21 .2
7:10 Mile
16:44 Street Rd/Westbourne
20:00 2.8 Creamery Rd
23:29 3.3
TOTAL for week: 31.4 (It's been about 2 months since I eclipsed 31 miles!)
MORE INTENSITY IN MAY
Friday, 5/1--
Went to Penncrest. 60 degrees--humid and somewhat windy. Mile warm up. 2 (3x300). 3 min/300 meter jog-rest between repeats and 100 m walk and 400m jog (5:00) between sets. 46, 50, 47, 46, 46, 45. Mile cool down. (See 2/25 and 3/11 for comparison.) 4.1 mile total
Thursday, 4/30--Plan: distance w/ WC --8 miles. Overslept--bad night of sleeping--hacking b/c of allergies. Done in 33:13. 17:20 (3:58/8:03/15:45; 17:20); 15:53 (3:35/7:25(24:55)/14:30(31:50)/33:13). Total 4.4 miles. Felt pretty good; not really that pressed, even though legs felt a little heavy
Total 4.4 miles. 7:33/mile pace
3:58 Half
8:03 Mile
15:45 2 mile
17:20 2.2 (1 loop) 7:53 pace
20:55 2.7
24:45 3.2
31:50 4.2
33:13 4.4 (2 loops) 7:13 pace
Wednesday, 4/29—400 workout. Got a bit of a late start. Went to Penncrest, warmed up 1 mile, did 8 200s at 800 meter race pace (:31 sec) with a 100 m walk/100 m jog (2:15) between each, and cooled down 800m. Total: 3 miles (16.3 mile so far)
Had just about an hour to get in a workout, including driving. Drove to Penn Oaks. Hopped on treadmill for easy 2 miles in 15:30. Stretched for 2 min. Lifted--legs. 17 min. Hopped back on the treadmill for another 2 miles in 14:45.
Total 4.0 miles
Sunday, 5/3/09--BROAD STREET??? Nope--
2 x 450 Speed 59 seconds 400/rest 15 minutes
3 x 200 Speed 31 30 29/rest 3 minutes
OR
Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63
OR
Neg-split reps
2x (300m-500-400 w/neg-split last 100m)
@ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m)
2-min btw reps/jog 1200 btw sets
Rainy. Wound up doing 2x (300m-500-400 w/neg-split last 100m). This workout was tougher than it looks, tougher than I remember. (The last time I did this workout was Saturday 1/17/09: 32+17=49 300m; 70+16=86 500m; 52+16=68 400; 33+16=49; 69+16=85; 51+16=67. It is unclear whether I gave myself 2 or 4 minutes' rest on 1/17/09.)
Today, as usual, I did my mile warm-up and stretches. Then, I began. (I confess upfront that I was supposed to give myself 2 min rest between reps, but I took 2:30.). 32+15=47 300m; 67+16=83 500m; 48+15=63; 32+14=46; 67+15=82. I had to modify the last one. In was supposed to do 48+14, but I dies at the 200 mark at 33. I waited about 90 seconds, then continued w/ 15/14 for a 62 sec 400. I cooled down 1 mile. 4.25 miles total
Saturday--U of Delaware??? Nope--
Penn Oaks run. Ran to PO. 6.6 miles
On way there
3:54 Half
7:35 Mile
15:45 2 mile
22:40 3.0
24:53 3.3
On way back home
1:21 .2
7:10 Mile
16:44 Street Rd/Westbourne
20:00 2.8 Creamery Rd
23:29 3.3
TOTAL for week: 31.4 (It's been about 2 months since I eclipsed 31 miles!)
MORE INTENSITY IN MAY
Friday, 5/1--
Went to Penncrest. 60 degrees--humid and somewhat windy. Mile warm up. 2 (3x300). 3 min/300 meter jog-rest between repeats and 100 m walk and 400m jog (5:00) between sets. 46, 50, 47, 46, 46, 45. Mile cool down. (See 2/25 and 3/11 for comparison.) 4.1 mile total
Thursday, 4/30--Plan: distance w/ WC --8 miles. Overslept--bad night of sleeping--hacking b/c of allergies. Done in 33:13. 17:20 (3:58/8:03/15:45; 17:20); 15:53 (3:35/7:25(24:55)/14:30(31:50)/33:13). Total 4.4 miles. Felt pretty good; not really that pressed, even though legs felt a little heavy
Total 4.4 miles. 7:33/mile pace
3:58 Half
8:03 Mile
15:45 2 mile
17:20 2.2 (1 loop) 7:53 pace
20:55 2.7
24:45 3.2
31:50 4.2
33:13 4.4 (2 loops) 7:13 pace
Wednesday, 4/29—400 workout. Got a bit of a late start. Went to Penncrest, warmed up 1 mile, did 8 200s at 800 meter race pace (:31 sec) with a 100 m walk/100 m jog (2:15) between each, and cooled down 800m. Total: 3 miles (16.3 mile so far)
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