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Daniel Birchell

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directions_run Run • Nov. 21, 2018, 10:28 p.m.

3.98 mi.

Distance

33:14

Time

8:21

Pace

4 Mile shakeout run today with 2x 400 at race pace and 5x 200 at 33ish with 5 Min cool down. 4 miles felt fine. Just bopped around slowly around the dirt track at NWC. The 400’s felt fine as well. Got 40 second rest between them. I tried to stay as relaxed as possible. 200’s felt fine also. Last one was 30. Ready for tomorrow’s race. I’m really focusing on that first mile. I don’t wanna go out to fast but also don’t wanna go out to slow where I can’t close fast enough. Push, pace, kick. I’m ready for the hurt! Overall, great recovery/tune up for the race tomorrow. Effort-2️⃣

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