Time of day 7:00 PM
Distance 7.00 mi
Comments 2 Mile warm-up, 4 x (300m, 1 min rest, 200), 2 mile cool-down
Used to do this workout in college with 30 secs in between (and much faster). Speed feels okay. Thought about a bonus item at the end, but kind of tired from working all day. Didnt feel too bad until the final 200.
48.4, 30.7
46.3, 30.6
45.2, 30.1
45.8, 30.7
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Friday, June 19, 2015
Thu June 18th - Easy Run - 6mi
Time of day 7:00 PM
Distance 6.00 mi
Shoe Supernova Glide 4
Comments Wissahickon
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Distance 6.00 mi
Shoe Supernova Glide 4
Comments Wissahickon
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Wednesday, June 17, 2015
Wed June 17th - Strides - 10.5mi
Time of day 10:00 PM
Distance 10.50 mi
Shoe Adizero Boston 3
Comments Late night river loop after a long day including 10 x 400m pickups with 400m jog in between. Really dehydrated this evening, need to drink more water while working in the shop.
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Distance 10.50 mi
Shoe Adizero Boston 3
Comments Late night river loop after a long day including 10 x 400m pickups with 400m jog in between. Really dehydrated this evening, need to drink more water while working in the shop.
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Monday, June 15, 2015
Sunday, June 14, 2015
Sun June 14th - Aerobic Capacity Intervals - 9mi
Time of day 8:15 PM
Distance 9.00 mi
Comments 3 mile warmup, strides 1500 race, 1 mile cool down, 2 mile warm-up, strides 800m race, 1 mile cooldown
71, 69, 68, 48 = 4:18
Not bad, just don't have that final gear like I used to. With a lap to go the clock read about 3:10. Felt fine, just couldn't seem to turn it on and close hard.
In the 800 I rolled through 400 in 60-61, felt my achilles twitch a little bit at 500 (76), stepped off to be safe since going to the well may have ended in injury. Felt like a pussy however 60-61 didnt feel too bad after the 15. Ill try to put in a fresh 800 time trial in the next week or so to see where I'm at.
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Distance 9.00 mi
Comments 3 mile warmup, strides 1500 race, 1 mile cool down, 2 mile warm-up, strides 800m race, 1 mile cooldown
71, 69, 68, 48 = 4:18
Not bad, just don't have that final gear like I used to. With a lap to go the clock read about 3:10. Felt fine, just couldn't seem to turn it on and close hard.
In the 800 I rolled through 400 in 60-61, felt my achilles twitch a little bit at 500 (76), stepped off to be safe since going to the well may have ended in injury. Felt like a pussy however 60-61 didnt feel too bad after the 15. Ill try to put in a fresh 800 time trial in the next week or so to see where I'm at.
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