Sat July 26th - Easy Run - 9.8mi

Time of day 4:30 PM
Distance 9.80 mi
Shoe Air Pegasus +
Comments Boxer's Trail into river loop.
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Thu July 24th - Easy Run - 10.8mi

Time of day 7:00 PM
Distance 10.80 mi
Shoe Air Pegasus +
Comments Smooth river loop. Started off really easy and built up to finish close to tempo
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Wed July 23rd - Easy Run - 5mi

Time of day 7:30 PM
Distance 5.00 mi
Shoe Air Pegasus +
Comments Hurting from yesterday, humidity didnt make anything easier
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Tue July 22nd - Aerobic Capacity Intervals - 9mi

Time of day 9:00 PM
Distance 5.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
Distance WU/CD 4.00 mi
Comments BMRC Club run. 800m grass loop. Threshold training run, 10 mile effort pace. Workout for tonight in humid weather with a refreshing breeze was 6 x 1200m on 50 secs rest followed by 4 x 200m on 45 sec rest. Lost pace on the second interval but was fairly consistent all around with a goal of 5:30 pace (more like 5:25 effort on grass). Finished with a few beers. Great motivator in progression as the last time we hit the 800m grass loop I was running 800s in 2:45 feeling tired, while tonight I was in route at 2:42 feeling comfortable. Getting stronger.

4:08
4:15
4:08
4:06
4:07
4:06

35, 35, 35, 33
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Mon July 21st - Easy Run - 8.45mi

Time of day 6:30 PM
Distance 8.45 mi
Shoe Air Pegasus +
Comments River loop. Feeling some residual dead legs from the long run. Nonetheless a relaxed jog
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