Time of day 9:15 AM
Distance 9.25 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments 3 mile warm-up to Temple track including strides. Strong winds from north to south. 6 x 200 (200recovery), 1000 (5K pace, 3 mins rest), 1 1600 (tempo pace, 2 mins recovery), 6 x 200. I must concede I did run the 200s with the wind at my back, much easier. headwind was even difficult on the recovery jog. Sun was poking in and out making for normal pedestrian traffic in the interior lanes. Baffles me every time I see 2 women span 4 lanes. Nevertheless makes for good tactic practice weaving lanes and changing gears.
34, 34, 34, 33, 33, 33
3:09
5:22
33, 34, 34, 33, 33, 32
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Friday, March 1, 2013
Thursday, February 28, 2013
Wednesday, February 27, 2013
Wed February 27th - Easy Run - 4mi
Time of day 6:30 PM
Distance 4.00 mi
Shoe Air Pegasus (Royal)
Comments Pleasant run by the river with Mel
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Distance 4.00 mi
Shoe Air Pegasus (Royal)
Comments Pleasant run by the river with Mel
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Wed February 27th - Aerobic Capacity Intervals - 9.75mi
Time of day 9:00 AM
Distance 9.75 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments 3 miles warm-up including strides to and around Temples Track. Light rain and fog. Workout was 4 x 200 (200jog), 2 x 400 (400 jog), 1 x 600 (3 mins jog), 2 x 400, 4 x 200. Cool down with 2 miles back to my apartment. I remember when this pace was pedestrian, sadly I am slow now. Turnover was dead, held on okay in the end.
33, 33, 33, 33
69, 70
1:43
70, 67
33, 34, 34, 32
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Distance 9.75 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments 3 miles warm-up including strides to and around Temples Track. Light rain and fog. Workout was 4 x 200 (200jog), 2 x 400 (400 jog), 1 x 600 (3 mins jog), 2 x 400, 4 x 200. Cool down with 2 miles back to my apartment. I remember when this pace was pedestrian, sadly I am slow now. Turnover was dead, held on okay in the end.
33, 33, 33, 33
69, 70
1:43
70, 67
33, 34, 34, 32
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Monday, February 25, 2013
Sunday, February 24, 2013
Sun February 24th - Easy Run - 12.4mi
Time of day 9:00 AM
Distance 12.40 mi
Shoe Air Pegasus (Royal)
Comments River loop from ridge into river banks back home through downtown. This was the morning of joggers on cell phones. I wanted to slap each phone out of their hands every time I passed one. Great morning, warm sun, high 30s by the river. Tough wind on the uphill coming out of downtown in the final miles. Felt better than previous days, however Im sure yesterdays rest had something to do with it.
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Distance 12.40 mi
Shoe Air Pegasus (Royal)
Comments River loop from ridge into river banks back home through downtown. This was the morning of joggers on cell phones. I wanted to slap each phone out of their hands every time I passed one. Great morning, warm sun, high 30s by the river. Tough wind on the uphill coming out of downtown in the final miles. Felt better than previous days, however Im sure yesterdays rest had something to do with it.
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Sat February 23rd - Easy Run - 3mi
Time of day 8:30 PM
Distance 3.00 mi
Shoe Air Pegasus (Royal)
Comments Rest day
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Distance 3.00 mi
Shoe Air Pegasus (Royal)
Comments Rest day
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