Sat July 12th - Easy Run - 8mi

Time of day 1:30 PM
Distance 8.00 mi
Shoe Air Pegasus +
Comments Out and back recovery
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Fri July 11th - Easy Run - 8.45mi

Time of day 6:30 PM
Distance 8.45 mi
Shoe Air Pegasus +
Comments Easy Schuylkill Loop
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Thu July 10th - 5K - 10.107mi

Time of day 7:30 PM
Distance 3.11 mi
Shoe Adizero 3.51.1 (Bl/rd)
WUCD Shoe Adizero 3.51.1 (Bl/rd)
Distance WU/CD 7.00 mi
Comments 4 miles warm-up, feeling tuesday a bit, but wanted another hard effort for the week. Ran pretty even splits all around, and within myself. Was surprised on the time, expecting 1640s based on the effort and my motivation. Had a lot left in the tank. This is a good bench mark moving forward. Cooled down about 3 miles on the soccer fields.
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Wed July 9th - Easy Run - 7.1mi

Time of day 7:00 PM
Distance 7.10 mi
Shoe Air Pegasus +
Comments Recovery. Feeling yesterday. no watch
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Tue July 8th - Aerobic Capacity Intervals - 8.5mi

Time of day 6:00 PM
Distance 8.50 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments BMRC workout. 2 miles warm-up. 7 x 800 at threshold pace. 35 secs recovery, 4 x 200m, 60 sec recovery. Group 1 was set for 9 x 800 but everyone dropped to 7 given the 90+ degree heat. Effort was much higher per interval on grass surface and high humidity. Everyone was noticeably drained. Hit all my 8s in 2:46-2:48. 200s all in 35. 2 miles cool down.
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Mon July 7th - Easy Run - 7.25mi

Time of day 8:00 AM
Distance 7.25 mi
Shoe Air Pegasus +
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Sun July 6th - Easy Run - 10.8mi

Time of day 10:45 AM
Distance 10.80 mi
Shoe Air Pegasus +
Comments River loop. some foot pain early on. Feeling sluggish.
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Fri July 4th - Easy Run - 4mi

Time of day 11:30 AM
Distance 4.00 mi
Shoe Air Pegasus +
Comments Foot pain + humidity
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