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• Monday: Recovery 4 miles.
• Tuesday: Track workout (approx 6 miles)
  burrowers the free 1 mile w/u (inc. striders), 6×800m (200 rec), 1 mile c/d
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• Wednesday: Recovery 2 miles
• Thursday: Easy 2 miles
• Friday: Easy 2 miles (preparation for ERR)
• Saturday: 1.25 mile w/u
  download taking 5 cat people movie download download empire records dvd 6.2 miles [tag]Elizabeth River Run[/tag] [tag]10k[/tag]
  1.5 mile c/d
• Sunday: Just easy 2 miles
• 27 miles for the week

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After Saturday’s [tag]5k[/tag], Sunday’s 10 mile [tag]tempo run[/tag] and Tuesday’s [tag]track workout[/tag], I decided to treat myself to 3 easy days in preparation for Saturday’s [tag]Elizabeth River Run[/tag] in Portsmouth, VA. To keep my [tag]running[/tag] streak going (currently 177 days), I just needed to do 2 miles per day, which made a welcome change from some of the quality sessions of late.

Looking back, I think my 5k time from last Saturday told me I wasn’t as sharp and recovered from [tag]marathon training[/tag] as I thought I was, so hopefully the rest has been beneficial. Actually, yesterday I came down with a stomach bug which wiped me out for the day, but today I’m feeling much better and have been able to eat and drink properly.

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It’s Friday, which means it’s time for another exclusive [tag]PodRunner[/tag] workout mix on fitPod.com. This one’s called Pulse, contains 11 tracks and is 135bpm.

fitness + iPod = fitPod

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After Sunday’s 10 mile tempo run, I figured one more quality workout should suffice before I ‘taper’ for the Elizabeth River Run on Saturday. I want to feel fresh for an attempt at a 10k race PR, so 3 days of easy running should help the cause. With that in mind I planned to run 6×800m repeats at around 3:00 minutes each, with just a 200m recovery. It would also give an indication of where my training is in comparison to pre-Frederick Marathon, where I did a similar workout.

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The new Nike Air Zoom Moire is probably the smartest [tag]running shoe[/tag] to hit the stores. Why? Because the Air Zoom Moire actually talks to your iPod Nano!

Available sometime in July in the USA and UK, the [tag]Nike+iPod Sport Kit[/tag] and the Nike Air Zoom Moire+ shoe are featured on the Nike+ web site

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. [tag]Apple[/tag] and [tag]Nike[/tag] have been working in tandem on the innovative products for the past 18 months.

The [tag]Nike Air[/tag] Zoom Moire connects to your [tag]iPod[/tag] through the wireless Nike+iPod [tag]Sport[/tag] Kit. This consists of a tiny transmitter which is slipped into the [tag]running[/tag] shoe and sends information back to Apple’s music player with every step of your run.

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One of the cooler, seldom talked about features of the [tag]Apple[/tag] [tag]iPod Nano[/tag] is the [tag]Stopwatch[/tag]. The Stopwatch menu is located in the Extras menu. To access the Stopwatch from the main menu, select Extras, then Stopwatch, and then Timer (Extras >> Stopwatch >> Timer) to see its display. If you have [tag]iPod Software 1.0[/tag] for iPod Nano and [tag]Fifth Generation iPod[/tag] you should have the Stopwatch feature.

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