Time of day 8:00 AM
Distance 4.00 mi
Shoe Air Pegasus (NyPk)
Comments Easy morning shakeout. Couldnt run yesterday on account of being so ridiculously sore from lifting thursday. Didnt feel much different today, but forced myself out the door to loosen up.
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Saturday, May 31, 2014
Sat May 31st - Weight Lifting mi
Time of day 9:00 AM
Distance 0.00 mi
Comments Stretched for 30mins after the morning run then headed over to the gym. Warm-up with burpee box jumps. Workout for day was 400m run, 40 squat thrusters (75lbs), 400m run, 40 power cleans (75lbs), 400m run. Finished in 19:04
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Distance 0.00 mi
Comments Stretched for 30mins after the morning run then headed over to the gym. Warm-up with burpee box jumps. Workout for day was 400m run, 40 squat thrusters (75lbs), 400m run, 40 power cleans (75lbs), 400m run. Finished in 19:04
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Thursday, May 29, 2014
Thu May 29th - Weight Lifting mi
Time of day 7:00 PM
Distance 0.00 mi
Comments Post-work...Back in the Gym. Had to wait for a few checks to clear before I could get my membership for the next 4 week. warm-up with 5 mins side shuffle and burpee box jumps. Workout was for time, 800m run (2:27), 50 Kettle bell clean into squat, 50 pushups, 50 toes to bar, 50 medicine ball slams. Finished with a circuit of pull-ups and ring dips. 3 of each followed by 3 ring dips (pull-up grip: regular, close, wide, reverse, mix (L), mix (r), false grip)
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Distance 0.00 mi
Comments Post-work...Back in the Gym. Had to wait for a few checks to clear before I could get my membership for the next 4 week. warm-up with 5 mins side shuffle and burpee box jumps. Workout was for time, 800m run (2:27), 50 Kettle bell clean into squat, 50 pushups, 50 toes to bar, 50 medicine ball slams. Finished with a circuit of pull-ups and ring dips. 3 of each followed by 3 ring dips (pull-up grip: regular, close, wide, reverse, mix (L), mix (r), false grip)
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Thu May 29th - Tempo Run - 8.9mi
Time of day 8:00 AM
Distance 8.90 mi
Shoe Air Pegasus (NyPk)
Comments Need to adapt to the earlier runs. Made it out before work, attempted a short tempo effort about 15 mins in. Was going for 6 min miles pace, made it about 16 mins before having some GI issues. Something about the smell of sewage and rotting baby diaper that permeates the schuylkill in the morning. managed a surprising 5:44 opener, backed off to 6:05 on mile 2, closed out just under 6 min pace. Felt relaxed, but clearly did not get enough sleep. My internal clock is not set for fast pace in the morning. Jogged in after a short walk/jog to compose myself.
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Distance 8.90 mi
Shoe Air Pegasus (NyPk)
Comments Need to adapt to the earlier runs. Made it out before work, attempted a short tempo effort about 15 mins in. Was going for 6 min miles pace, made it about 16 mins before having some GI issues. Something about the smell of sewage and rotting baby diaper that permeates the schuylkill in the morning. managed a surprising 5:44 opener, backed off to 6:05 on mile 2, closed out just under 6 min pace. Felt relaxed, but clearly did not get enough sleep. My internal clock is not set for fast pace in the morning. Jogged in after a short walk/jog to compose myself.
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Wednesday, May 28, 2014
Wed May 28th - Easy Run - 7mi
Time of day 4:00 PM
Distance 7.00 mi
Shoe Air Pegasus (NyPk)
Comments Out and back shake out. 6 strides on the way back
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Distance 7.00 mi
Shoe Air Pegasus (NyPk)
Comments Out and back shake out. 6 strides on the way back
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Tuesday, May 27, 2014
Tue May 27th - Easy Run - 3mi
Time of day 5:15 PM
Distance 3.00 mi
Shoe Air Pegasus (NyPk)
Comments easy jog. High humidity, horrible allergies. uncomfortable recovery run
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Distance 3.00 mi
Shoe Air Pegasus (NyPk)
Comments easy jog. High humidity, horrible allergies. uncomfortable recovery run
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Sunday, May 25, 2014
Sun May 25th - Easy Run - 10.8mi
Time of day 5:00 PM
Distance 10.80 mi
Shoe Air Pegasus (NyPk)
Comments River loop. New GPS watch is working nicely. Kept it comfortable having not run this far in over a month. Pollen was gumming up my eyes the whole way.
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Distance 10.80 mi
Shoe Air Pegasus (NyPk)
Comments River loop. New GPS watch is working nicely. Kept it comfortable having not run this far in over a month. Pollen was gumming up my eyes the whole way.
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