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5-20-09 Easy 10 miles with 4 X 200 fastMay 20th 2009, 7:38pm

5-19-09 4 X 800 and 20 minute tempo runMay 19th 2009, 10:09pm

5-17-09 Long Run and mini workoutMay 17th 2009, 7:37pm

5-16-09--- 400 / 800 repeats workoutMay 16th 2009, 5:01pm

Workout 5-14-09 Repeat 200's w/ easy 200 recoveryMay 15th 2009, 3:34pm

Training 5-13-09 (400-300-200) X 3 pacing workoutMay 13th 2009, 5:56pm

Training 5-13-09 (400-300-200) X 3 pacing workout

Published by

Ahrlander May 13th 2009, 5:56pm

Workout at Nike with the girls.

3 X 400-300-200 with same distance as recovery.

400--64.8 (400)----300--46.9 (300)----200--30.6 (200)

400--64.7 (400)----300--48.0 (300)----200--31.5 (200)

400--63.1 (400)----300--46.9 (300)----200--29.5 (200)

4 X 100---14.9----14.8----14.7----14.5

Very relaxed, felt easy... of course I wasn't supposed to go any faster...which is good.

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History for Ahrlander

Year	Videos	News	Photos	Blogs
2009	4		17	13
2008	4		26	22

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