3X1mile repeats Tuesday

Went to San Francisco Airport to pickup relatives from China in the
morning, so I skipped the training in the morning and joined the
group training in the afternoon.

Started warm up a little bit faster than usual, and I trailed Nancy
who can run half marathon around 1:30.  Here is the splits for
the warm up:

Split	Time	Distance	Avg Pace
Summary	14:57.0	1.76	8:29
1	8:39.3	1.00	8:39
2	6:19.9	0.77	8:13

First one mile was easy. I just follow those with similar pace.

I finished pace 7:04. It was not bad on the trail, especially when

it has a little bit hills:

Split	Time	Distance	Avg Pace
Summary	7:01.8	1.00	7:04
1	7:01.8	1.00	7:04

2nd mile was ok. Since we had 5 minutes rest in between, but I

started with a faster group, and it turned out I finished slower,

just because everybody else was fast, and I will run slow just by myself.

Split	Time	Distance	Avg Pace
Summary	7:09.0	1.00	7:08
1	7:11.9	1.00	7:12
2	:02.3	0.00	9:18

3rd was a little bit faster again with the slower group:

Split	Time	Distance	Avg Pace
Summary	7:05.4	0.99	7:08
1	7:05.4	0.99	7:08

So you can have the best performance when you run people with

similar pace, not much faster pace.

And then cool down:

Split	Time	Distance	Avg Pace
Summary	13:12.0	1.49	8:53
1	8:41.0	1.00	8:41
2	4:32.9	0.49	9:13

Wednesday was a rest day. Will do a little bit weight lifting and dumb bell.