Time of day 1:00 PM
Distance 4.00 mi
Shoe Air Pegasus
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Thursday, June 27, 2013
Wednesday, June 26, 2013
Sunday, June 23, 2013
Sun June 23rd - Aerobic Capacity Intervals - 6mi
Time of day 7:00 PM
Distance 1.50 mi
WUCD Shoe Air Pegasus
Distance WU/CD 4.50 mi
Comments 2 Mile warm-up at Temple Track. Looking for a good hard effort today, decided on an 800m time trial. For some reason Philadelphia doesnt seem to have any consistent summer track series races this early in the summer. Disappointing since I would have liked to get more quick stuff in before the Ultimate Runner so not to be shocking my system the day of in NC heat. Nonetheless I'va had some decent turnover in workouts and this effort should be enough with more strides later in the week. started with 4 x 200 (R pace, 200 active recovery). Extremely easy feeling, makes me wonder if I should have done a mile time trial. Feeling like sub 4:30 is in my ability range right now. took about 10 mins of easy jogging before starting the 800. Splits were progressively slower (29, 30, 31, 32). This is representative of my lack of turnover. Never changed gears, just got tired and slowed with consistent effort. Would have been slightly faster if I didnt have to pass 2 walkers side by side on the final bend. So annoying. Finished up with 4 more 200s after a mile jog. Legs feel good. Could probably break 2 if I had some company and more motivation. This one was about what I expected it to be in terms of time. Time to shut things down and prep for next weekend.
Splits:
33, 32, 32, ,31
2:02.08
32, 32, 32, 31
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Distance 1.50 mi
WUCD Shoe Air Pegasus
Distance WU/CD 4.50 mi
Comments 2 Mile warm-up at Temple Track. Looking for a good hard effort today, decided on an 800m time trial. For some reason Philadelphia doesnt seem to have any consistent summer track series races this early in the summer. Disappointing since I would have liked to get more quick stuff in before the Ultimate Runner so not to be shocking my system the day of in NC heat. Nonetheless I'va had some decent turnover in workouts and this effort should be enough with more strides later in the week. started with 4 x 200 (R pace, 200 active recovery). Extremely easy feeling, makes me wonder if I should have done a mile time trial. Feeling like sub 4:30 is in my ability range right now. took about 10 mins of easy jogging before starting the 800. Splits were progressively slower (29, 30, 31, 32). This is representative of my lack of turnover. Never changed gears, just got tired and slowed with consistent effort. Would have been slightly faster if I didnt have to pass 2 walkers side by side on the final bend. So annoying. Finished up with 4 more 200s after a mile jog. Legs feel good. Could probably break 2 if I had some company and more motivation. This one was about what I expected it to be in terms of time. Time to shut things down and prep for next weekend.
Splits:
33, 32, 32, ,31
2:02.08
32, 32, 32, 31
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