Fri March 25th - Aerobic Capacity Intervals - 10mi

Time of day 10:00 AM
Distance 10.00 mi
Shoe Air Pegasus (W2011)
Comments 5.5 miles warm-up
10 x 200 (200m active recovery)
1 mile sprint the straights
1 mile cooldown

31, 31, 33, 31, 33, 32, 33, 32, 33, 30

Form feels okay, speed not so much

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Thu March 24th - Easy Run - 3mi

Distance 3.00 mi
Comments easy shakeout, no time again.
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Wed March 23rd - Tempo Run - 9.92mi

Time of day 4:00 PM
Distance 9.92 mi
Duration 1:02:04 @ 6:15 min/mi
Shoe Air Pegasus (W2011)
Route Schuylkill River Loop
WUCD Shoe Air Pegasus (W2011)
Comments 2 miles easy warm-up,
2 mile tempo (11:18), 800m active recovery,
2 mile tempo (10:56), 800 m active recovery,
1 mile tempo (5:29)
cool-down

first tempo set was easy, 2nd set was faster than expected but still relaxed, last mile was in pouring rain and a harsh side wind. Didnt realize how cold it was out until I was soaking wet. Decent tempo day for the conditions.
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Mon March 21st - Easy Run - 11.98mi

Time of day 10:00 AM
Distance 11.98 mi
Duration 1:19:18 @ 6:37 min/mi
Shoe Air Pegasus (W2011)
Route schuylkill banks-belmont
Comments Started off easy, calm rain.
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Sun March 20th - Easy Run - 11.5mi

Time of day 4:00 PM
Distance 11.50 mi
Duration 1:13:03 @ 6:21 min/mi
Shoe Air Pegasus (W2011)
Comments Legs feel good today after racing. More speed to come.
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