Time of day 8:15 PM
Distance 8.50 mi
Shoe Supernova Glide 4
Comments River Loop. 8 x 30 sec strides in the last miles.
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Saturday, May 23, 2015
Thursday, May 21, 2015
Thu May 21st - Easy Run - 5.5mi
Time of day 7:15 PM
Distance 5.50 mi
Shoe Supernova Glide 4
Comments easy shakeout, sore from yesterday
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Distance 5.50 mi
Shoe Supernova Glide 4
Comments easy shakeout, sore from yesterday
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Wednesday, May 20, 2015
Wed May 20th - Aerobic Capacity Intervals - 8.98mi
Time of day 7:00 PM
Distance 2.98 mi
Shoe Adizero Adios 2
Distance WU/CD 6.00 mi
Comments A couple miles warm-up around the track right after work. Legs feel heavy from the other day. Strong crosswind from the northwest side of the track. Dodging small children's track teams in lane one per usual. Classic JD workout: 2 x 600, 3 x 400, 4 x 300, 6 x 200 on equal active recovery. Pleased with my effort despite feeling very slow. In a couple weeks Ill break out the spikes but for now the adios flats will do. Really wanted a 30 sec point on the last 200...maybe next week. Finished with a short cool down before heading home.
1:48.3, 1:46.1
1:09.1, 01:09.6, 1:08.2
51.8, 50.5, 51.4, 51.0
32.2, 31.9, 31.8, 32.1, 32.0, 31.2
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Distance 2.98 mi
Shoe Adizero Adios 2
Distance WU/CD 6.00 mi
Comments A couple miles warm-up around the track right after work. Legs feel heavy from the other day. Strong crosswind from the northwest side of the track. Dodging small children's track teams in lane one per usual. Classic JD workout: 2 x 600, 3 x 400, 4 x 300, 6 x 200 on equal active recovery. Pleased with my effort despite feeling very slow. In a couple weeks Ill break out the spikes but for now the adios flats will do. Really wanted a 30 sec point on the last 200...maybe next week. Finished with a short cool down before heading home.
1:48.3, 1:46.1
1:09.1, 01:09.6, 1:08.2
51.8, 50.5, 51.4, 51.0
32.2, 31.9, 31.8, 32.1, 32.0, 31.2
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Tuesday, May 19, 2015
Tue May 19th - Easy Run - 7.25mi
Time of day 6:45 PM
Distance 7.25 mi
Shoe Supernova Glide 4
Comments Out and back on the river. No watch, relaxed.
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Distance 7.25 mi
Shoe Supernova Glide 4
Comments Out and back on the river. No watch, relaxed.
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Monday, May 18, 2015
Mon May 18th - Aerobic Capacity Intervals - 7mi
Time of day 7:00 PM
Distance 7.00 mi
Shoe Adizero Boston 3
Comments Warm-up on Temple track. 2 x (800,800,400), 2 x 200. Active 200m jog in between everything (averaged about 1:40).
Its been a long time since I stepped onto a track. My stride is going to take a few workouts to find sprint turnover again. This one hurt, but excited to get it back. Settled for 2 x 200s instead of 4. Didnt want to push too hard on the first day back.
2:33, 2:29, 75
2:32, 2:31, 74
32, 32
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Distance 7.00 mi
Shoe Adizero Boston 3
Comments Warm-up on Temple track. 2 x (800,800,400), 2 x 200. Active 200m jog in between everything (averaged about 1:40).
Its been a long time since I stepped onto a track. My stride is going to take a few workouts to find sprint turnover again. This one hurt, but excited to get it back. Settled for 2 x 200s instead of 4. Didnt want to push too hard on the first day back.
2:33, 2:29, 75
2:32, 2:31, 74
32, 32
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Sunday, May 17, 2015
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