Sat September 28th - Long Run - 17.36mi

Time of day 11:00 AM
Distance 17.36 mi
Shoe Air Pegasus
Comments River loop up Midvale Ave, into Wissahickon. Cruised the first 14 or so at a good clip before struggling a bit in the last 3 miles. Midvale hill really takes the legs away at mile 6, took some time to recover back to pace. Nice run
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Fri September 27th - Easy Run - 10mi

Time of day 8:45 PM
Distance 10.00 mi
Shoe Air Pegasus
Comments Late night treadmill
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Wed September 25th - Easy Run - 4mi

Time of day 8:30 PM
Distance 4.00 mi
Shoe Air Pegasus
Comments Treadmill run. Not enough time in the day. Work to studio to home at 8:30. Decided to call it an easy 4 so I could make dinner. Still feeling sick.
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Thu September 26th - Easy Run - 10.8mi

Time of day 6:30 AM
Distance 10.80 mi
Shoe Air Pegasus
Comments Pre-work river loop. Felt good despite mucus and throat.
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Tue September 24th - Aerobic Capacity Intervals - 9.2mi

Time of day 6:00 PM
Distance 9.20 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments Location: Bryn Mawr Running Co
800M Grass Loop

2 miles warm-up

800, 600, 400, 200
200, 400, 600, 800
800, 600, 400, 200

(90 sec after 8s, 60 sec after 6s, 45 secs, after 4s, 30 secs after 2s): Recovery was active jogging 200+m per rest period

2 miles cool-down

Felt much better this week, Cut down pace averaging around 76-77 for longer items and slightly faster for shorter items. Turnover was solid for being on grass in sneakers
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Sun September 22nd - Easy Run - 6mi

Time of day 3:00 PM
Distance 6.00 mi
Shoe Air Pegasus
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Mon September 23rd - Easy Run - 10.5mi

Time of day 6:30 AM
Distance 10.50 mi
Shoe Air Pegasus
Comments Early pre-work river loop.
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