Time of day 8:00 PM
Distance 5.50 mi
Shoe Supernova Glide 4
Comments Easy with a steady pickup in the middle
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Saturday, June 13, 2015
Fri June 12th - Easy Run - 4mi
Time of day 8:00 PM
Distance 4.00 mi
Shoe Supernova Glide 4
Comments Tired, really hot out, recovered easy
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Distance 4.00 mi
Shoe Supernova Glide 4
Comments Tired, really hot out, recovered easy
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Thursday, June 11, 2015
Thu June 11th - 5K - 11.107mi
Time of day 8:30 PM
Distance 3.11 mi
Shoe Adizero Adios 2
Distance WU/CD 8.00 mi
Comments 4 miles warm-up, 5K road (three loops), 4 miles cool down.
Really hot and humid. Cruised through first mile in 5:06 in 6th place. Too fast...backed off to 5:25 for mile two, still moving up into 4th. Was feeling okay despite the heat and started to roll or what at least felt like I was rolling, only managing another 5:25, but moving into 3rd. Not very impressive, marathons sap speed. Felt fine after finishing and cooled down for 4 miles with a few other runners. 25$ for 3rd overall, Ill take it.
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Distance 3.11 mi
Shoe Adizero Adios 2
Distance WU/CD 8.00 mi
Comments 4 miles warm-up, 5K road (three loops), 4 miles cool down.
Really hot and humid. Cruised through first mile in 5:06 in 6th place. Too fast...backed off to 5:25 for mile two, still moving up into 4th. Was feeling okay despite the heat and started to roll or what at least felt like I was rolling, only managing another 5:25, but moving into 3rd. Not very impressive, marathons sap speed. Felt fine after finishing and cooled down for 4 miles with a few other runners. 25$ for 3rd overall, Ill take it.
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Wednesday, June 10, 2015
Tuesday, June 9, 2015
Monday, June 8, 2015
Mon June 8th - Aerobic Capacity Intervals - 8.5mi
Time of day 6:00 PM
Distance 8.50 mi
Comments 2 miles warm-up,
6 x 800m (200m active recovery),
4 x 200 (200m active recovery),
2 miles cool-down
2:36.2, 2:32.7, 2:35.6, 2:33.3, 2;31.5, 2:30.8
30.6, 31.1, 30.3, 31.1
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Distance 8.50 mi
Comments 2 miles warm-up,
6 x 800m (200m active recovery),
4 x 200 (200m active recovery),
2 miles cool-down
2:36.2, 2:32.7, 2:35.6, 2:33.3, 2;31.5, 2:30.8
30.6, 31.1, 30.3, 31.1
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Sunday, June 7, 2015
Sun June 7th - Easy Run - 9.2mi
Time of day 8:30 AM
Distance 9.20 mi
Shoe Supernova Glide 4
Comments Run with Philadelphia Runner club. Boxers trail into west river and Belmont, taking the hilliest route possible. These guys like to hammer the pace. I backed off at an hour, while they continued out for another 4 miles or so. a little tight in my lower back from rolling early int he morning.
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Distance 9.20 mi
Shoe Supernova Glide 4
Comments Run with Philadelphia Runner club. Boxers trail into west river and Belmont, taking the hilliest route possible. These guys like to hammer the pace. I backed off at an hour, while they continued out for another 4 miles or so. a little tight in my lower back from rolling early int he morning.
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