Time of day 4:00 PM
Distance 6.65 mi
Shoe Supernova Sequence 5 (ASN)
Comments easy run on the river path. Some ice, but able to navigate fine.
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Saturday, February 14, 2015
Friday, February 13, 2015
Fri February 13th - Easy Run - 12mi
Time of day 4:30 PM
Distance 12.00 mi
Shoe Supernova Sequence 5 (ASN)
Comments -10 wind chill out today, opted for the treadmill after work at the university. cruised through 1 hour increasing incline every 20 mins. At 60 mins, moved incline back to 0 and increased speed to 6:40 pace. Short cool down to close out the evening.
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Distance 12.00 mi
Shoe Supernova Sequence 5 (ASN)
Comments -10 wind chill out today, opted for the treadmill after work at the university. cruised through 1 hour increasing incline every 20 mins. At 60 mins, moved incline back to 0 and increased speed to 6:40 pace. Short cool down to close out the evening.
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Thursday, February 12, 2015
Thu February 12th - Tempo Run - 9.95mi
Time of day 5:45 PM
Distance 9.95 mi
Shoe Supernova Sequence 5 (ASN)
Comments River loop + stretch out to main st. 2 x 2 mile sections with 1/4 mile in between. rolled into first interval at 5.5 miles. First set in 11:20 (5:40/5:40), spot on splits. Recovered quickly and closed with 11:17 (5:38/5:39). I would like to think I could run a half at this pace, but who knows at this point. Maybe next month.
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Distance 9.95 mi
Shoe Supernova Sequence 5 (ASN)
Comments River loop + stretch out to main st. 2 x 2 mile sections with 1/4 mile in between. rolled into first interval at 5.5 miles. First set in 11:20 (5:40/5:40), spot on splits. Recovered quickly and closed with 11:17 (5:38/5:39). I would like to think I could run a half at this pace, but who knows at this point. Maybe next month.
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Wed February 11th - Easy Run - 4mi
Time of day 5:45 PM
Distance 4.00 mi
Shoe Supernova Sequence 5 (ASN)
Comments treadmill, 3 percent incline
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Distance 4.00 mi
Shoe Supernova Sequence 5 (ASN)
Comments treadmill, 3 percent incline
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Sunday, February 8, 2015
Sun February 8th - Long Run - 17.5mi
Time of day 8:00 AM
Distance 17.50 mi
Shoe Supernova Sequence 5 (ASN)
Comments Boxers trail down ridge, up midvale and back through the wissahickon. Miles 3-10 where tough and hilly on the trails. Had to back off at the top of Midvale hill to get my heart rate back down. This section is very similar to heart break. Forbidden drive was a sheet of ice in 20 m sections over the course of about 5K. Last 5 were flat on kelly drive, held pace back home. Solid run, Ive got some work to do in the next couple months.
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Distance 17.50 mi
Shoe Supernova Sequence 5 (ASN)
Comments Boxers trail down ridge, up midvale and back through the wissahickon. Miles 3-10 where tough and hilly on the trails. Had to back off at the top of Midvale hill to get my heart rate back down. This section is very similar to heart break. Forbidden drive was a sheet of ice in 20 m sections over the course of about 5K. Last 5 were flat on kelly drive, held pace back home. Solid run, Ive got some work to do in the next couple months.
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