Sat August 28th - Easy Run - 5mi

Time of day 8:30 AM
Distance 5.00 mi
Shoe Air Pegasus (NP27)
Comments Easy shakeout along the schuylkill
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Fri August 27th - Strides - 11.5mi

Time of day 9:00 AM
Distance 11.50 mi
Shoe Air Pegasus (NP27)
Comments Got in to PA late last night so didnt wake up as early as usual. ran 3 miles to warm-up followed by 8 x (2 mins hard, 1 min easy), followed immediately by 8 x (1 min hard, 1 min easy). Didnt feel warmed up until the 6th 2 min run. Average effort was around 5:20 after progressing down to around 5:10. finished sets with about 2.25 miles to cooldown back to apartment.
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Thu August 26th - Easy Run - 11.5mi

Time of day 7:00 AM
Distance 11.50 mi
Shoe Air Pegasus (NP27)
Comments Easy morning run before the drive from NC-PA
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Wed August 25th - Strides - 5mi

Time of day 7:00 PM
Distance 5.00 mi
Duration 35:00 @ 7:00 min/mi
Shoe Air Pegasus (NP27)
Comments Shakeout run with 8 strides in the middle. Going to miss the evening run shakeout when classes start up again next week
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Wed August 25th - Aerobic Capacity Intervals - 11mi

Time of day 8:30 AM
Distance 5.00 mi
Shoe Fastwitch Speed 2 (T3)
WUCD Shoe Fastwitch Speed 2 (T3)
Distance WU/CD 6.00 mi
Comments Slept in more than I would have liked. Wanted to be ready to go on the track by 8. Three mile warmup around Bradford to the track. quick stretch and strides. track was soaking wet with puddles all around lane 1.

Workout: 5 x 1 miles at Tempo pace (1 min recovery)

5:31, 5:33, 5:32, 5:35, 5:33

Highly unmotivated for this workout for some reason. I think Im feeling a little shot from the mileage increase. This workout needs to feel much easier. Was getting bored by the 3rd repeat.

Finished with an easy 3 back home.
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Tue August 24th - Easy Run - 3mi

Time of day 6:00 PM
Distance 3.00 mi
Shoe Air Pegasus (NP27)
Comments Got nailed by heavy isolated thunderstorm, cut second run of the day short.
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Tue August 24th - Easy Run - 9mi

Time of day 8:30 AM
Distance 9.00 mi
Duration 1:03:00 @ 7:00 min/mi
Shoe Air Pegasus (NP27)
Comments Heavy legs
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Mon August 23rd - Fartlek - 11mi

Time of day 5:30 PM
Distance 11.00 mi
Duration 1:15:00 @ 6:49 min/mi
Shoe Air Pegasus (NP27)
WUCD Shoe Air Pegasus (NP27)
Comments 7 miles easy, X's on field hockey field (track had a soccer game going on, wasn't allowed in), 2 miles cooldown.
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Sun August 22nd - Long Run - 17mi

Time of day 8:00 AM
Distance 17.00 mi
Duration 1:53:40 @ 6:41 min/mi
Shoe Air Pegasus (NP27)
Comments 2 x the Lake + Trail out and back. Took first lap around 6:50-7 min pace, last 10 around 6:30s. Felt great after yesterdays easy day in 75 Degree weather.
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