Tue August 11th - Aerobic Capacity Intervals - 10.5mi

Time of day 7:30 PM
Distance 10.50 mi
Shoe Adizero Boston 3
Comments River Loop from Ridge. Workout with PRTC. Hit 4 x 1200 at 5k race pace. I had to dip under that effort to maintain contact. I was on 3 mins recovery. Pace was too quick, but I held on decently; the last interval was slow, but I backed off considerably since the first 2 were well below pace. Felt decent, recovered well. One step closer to finding my speed again. really enjoying training with these guys.

3:50, 3:48, 3:58, 4:11
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Mon August 10th - Easy Run - 7mi

Time of day 7:45 PM
Distance 7.00 mi
Shoe Supernova Glide 4
Comments Out and back on Kelly. Sore tibialis anterior.
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Sun August 9th - Easy Run - 7mi

Time of day 8:30 PM
Distance 7.00 mi
Shoe Supernova Glide 4
Comments Schuylkill Banks out to Kelly and back up fairmount. Late night yesterday, tired but comfortable.
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