Tue July 15th - Aerobic Capacity Intervals - 8.97mi

Time of day 7:00 PM
Distance 4.97 mi
Shoe Grid Type A5
Distance WU/CD 4.00 mi
Comments BMRC workout. Only a couple die hards out tonight in the thunderstorm. Pouring rain, redirected us to the pavement loop, the grass loop was under water. Workout was 8 x 1000 on 45 secs recovery at 10 mile race pace. Felt good, decided to run a bit faster and chase down one of the faster guys. Never felt worn out. I much prefer the rain and pavement workouts to high humidity on thick grass trails. Went out hard thanks to a young 16 year old prodigy pushing the pace (unfortunately it was too hot for him as well as he dropped after 3). Settled in on 3:15s and closed a bit quicker. Lets hope for rain at Lehigh.

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