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McMillan Speed Workouts based on 21:41 5k
From McMillan Running Calculator: Speed Workouts Long Distance Runners 400m 1:35.2 to 1:40.7 – 9.44 mph to 8.93 mph 800m 3:18.9 to 3:28.2 – 9.04 mph to 8.64 mph 1200m 5:05.8 to 5:21.3 – 8.64 mph to 8.33 mph 1600m 6:56.4 to 7:11.7 – 8.64 mph to 8.33 mph I’m going to be working with…
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Two inspirational stories/links.
http://runningmandave.blogspot.com/2008/12/do-not-give-me-excuses.html Sportcenter story on Ben Comen
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Insight DNS issues #insight
Half of my DNS requests are timing out, and DHCP release/renew works about 50% of the time… thomas.powell Initial Question/Comment: Half my DNS requests are failing, DHCP renew fails half the time. 8:29:33 PM System Ashley H has joined this session! 8:29:33 PM System Connected with Ashley H 8:29:33 PM System Thank you for contacting…