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March 19, 2005
1:43:09/161
Ran the first 21 km (13 mi) in 1:37:12, jogging for the first 17 km, then picking up the pace to finish fast. My last not quite mile, 1500 m, was over in 5:57 ending in an all-out sprint, as suggested on McMillanRunning.com for fast finish long runs.
My actuals are updated. In my program, which is based on Hal Higdon's but includes cross training too, this is a step back week. Given the ride Monday, however, I managed to average over an hour of aerobic exercise per day including a complete rest day tomorrow.
Next week builds up to 32 km (20 mi) for the long run.
Posted by Mark at March 19, 2005 10:34 AM