Time of day 12:00 PM
Distance 4.50 mi
Shoe Air Pegasus (wh/bl)
Comments Easy with strides
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Wednesday, November 9, 2011
Tuesday, November 8, 2011
Tue November 8th - Easy Run - 7mi
Time of day 4:15 PM
Distance 7.00 mi
Shoe Air Pegasus (wh/bl)
Comments Taper. Strides at the finish.
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Distance 7.00 mi
Shoe Air Pegasus (wh/bl)
Comments Taper. Strides at the finish.
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Monday, November 7, 2011
Mon November 7th - Tempo Run - 8.5mi
Time of day 3:00 PM
Distance 8.50 mi
Shoe Air Pegasus (wh/bl)
Comments 2 miles warm-up followed by 4 x 1200m with 400m active recovery. Finished with 4 good strides in route and 2 miles + cool down. Felt smooth on the intervals and kept a controlled 7 min pace on the recovery. Today was just to get the legs going a little bit and keeping some sharpness alive before the weekend without getting too sluggish. Pace felt really easy with trainers, ran slightly faster than would have liked as a tempo just 5 days out, but overall will recover quickly
Splits: 4:07, 4:06, 4:08, 4:05
4 strides; 85% buildup
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Distance 8.50 mi
Shoe Air Pegasus (wh/bl)
Comments 2 miles warm-up followed by 4 x 1200m with 400m active recovery. Finished with 4 good strides in route and 2 miles + cool down. Felt smooth on the intervals and kept a controlled 7 min pace on the recovery. Today was just to get the legs going a little bit and keeping some sharpness alive before the weekend without getting too sluggish. Pace felt really easy with trainers, ran slightly faster than would have liked as a tempo just 5 days out, but overall will recover quickly
Splits: 4:07, 4:06, 4:08, 4:05
4 strides; 85% buildup
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Sunday, November 6, 2011
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