Time of day 6:45 PM
Distance 8.00 mi
Shoe Air Pegasus (Royal)
Comments Out and back on the river. Ran first 2 miles with Melanie.
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Saturday, April 27, 2013
Friday, April 26, 2013
Fri April 26th - Steady State Run - 6mi
Time of day 7:00 PM
Distance 6.00 mi
Shoe Air Pegasus (Royal)
Comments Friend was having a small low key gathering pertaining of beers and scotch after working at the Seaport museum all day. Decided to run there from my apartment. Inspired some good turnover to get there in good time. rehydrated well. Not quite the mileage I would have liked for today, but better than nothing I guess.
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Distance 6.00 mi
Shoe Air Pegasus (Royal)
Comments Friend was having a small low key gathering pertaining of beers and scotch after working at the Seaport museum all day. Decided to run there from my apartment. Inspired some good turnover to get there in good time. rehydrated well. Not quite the mileage I would have liked for today, but better than nothing I guess.
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Thursday, April 25, 2013
Thu April 25th - Easy Run - 8.5mi
Time of day 8:45 AM
Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments River Loop. Feeling tired today, some kinks in the hip flexor.
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Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments River Loop. Feeling tired today, some kinks in the hip flexor.
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Wednesday, April 24, 2013
Wed April 24th - Easy Run - 10mi
Time of day 6:15 PM
Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill again, short period after work before the show opening to get a run in. Luckily had enough energy to get in the easy 10 swiftly.
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Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill again, short period after work before the show opening to get a run in. Luckily had enough energy to get in the easy 10 swiftly.
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Tuesday, April 23, 2013
Tue April 23rd - Aerobic Capacity Intervals - 10mi
Time of day 6:00 PM
Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Got out of work and jumped on my bike, booked the 3 mile commute as fast as I could to get home, change, and drive out to Bryn Mawr for the group workout. Needed a good effort after my pathetic 10K this past week. Made it just in time for the warm-up. Key workout day and really tough effort as many in the group are 12 days out from the Broad St 10 Miler. Warm-up for 2.5 miles, workout was on the 800m grass loop freshly wet from todays rain with plenty of overgrowth. Luckily no wind today which is rare. Workout as follow at 10K pace: 6 x 400 (30 sec rest), 2 x 800 (1 min rest), 1 Mile (2 min rest), 2 x 800 (1 min rest), 6 x 400 (30 sec rest). Felt great, needed the confidence booster. Really tough workout through the mile, fairly easy coming back down.
78, 80, 80, 80, 80, 79
2:40, 2:39
5:19
2:39, 2:38
77, 79, 80, 78, 77, 78
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Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Got out of work and jumped on my bike, booked the 3 mile commute as fast as I could to get home, change, and drive out to Bryn Mawr for the group workout. Needed a good effort after my pathetic 10K this past week. Made it just in time for the warm-up. Key workout day and really tough effort as many in the group are 12 days out from the Broad St 10 Miler. Warm-up for 2.5 miles, workout was on the 800m grass loop freshly wet from todays rain with plenty of overgrowth. Luckily no wind today which is rare. Workout as follow at 10K pace: 6 x 400 (30 sec rest), 2 x 800 (1 min rest), 1 Mile (2 min rest), 2 x 800 (1 min rest), 6 x 400 (30 sec rest). Felt great, needed the confidence booster. Really tough workout through the mile, fairly easy coming back down.
78, 80, 80, 80, 80, 79
2:40, 2:39
5:19
2:39, 2:38
77, 79, 80, 78, 77, 78
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Monday, April 22, 2013
Mon April 22nd - Easy Run - 10mi
Time of day 8:00 PM
Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill
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Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill
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Sunday, April 21, 2013
Sun April 21st - Easy Run - 5mi
Time of day 6:45 PM
Distance 5.00 mi
Shoe Air Pegasus (Royal)
Comments Run with Mel on West River DR
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Distance 5.00 mi
Shoe Air Pegasus (Royal)
Comments Run with Mel on West River DR
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Sun April 21st - Long Run - 12.6mi
Time of day 11:00 AM
Distance 12.60 mi
Shoe Air Pegasus (Royal)
Comments River loop from ridge plus...Slug
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Distance 12.60 mi
Shoe Air Pegasus (Royal)
Comments River loop from ridge plus...Slug
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