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Notes to Self: W1, D3

Saturday, October 26, 2013

Finished 4.7 mile route in 1:17:32 for a 16:28 pace.

15 second/1 minute intervals for laps 3 and 4 and last half of home stretch

Comparison: Cut about a minute off pace and a couple of minutes off overall finish time as compared to recent all walking for 5 miles.

Next week: long and short routes. Walk and run. Modify Mayo Clinic/Jeff Galloway plans. Evaluate. 5K or 5M race?

Suggested: 15 second running/45 second walking intervals
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