Time of day 9:00 PM
Distance 7.00 mi
Shoe Supernova Glide 4
Comments Late night run, schuylkill banks and river trail out and back. Some light tendonitis on the top of left foot. Cleared up after two days off.
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Friday, October 9, 2015
Tuesday, October 6, 2015
Tue October 6th - Aerobic Capacity Intervals - 11.75mi
Time of day 7:45 PM
Distance 11.75 mi
Shoe Adizero Boston 3
Comments 3 mile warm-up to Franklin Field. 3 x mile (1 min rest), 3 x 800 (2 min rest), 2 x 400 (2 min rest), 3 mile cool-down.
Not feeling too great today despite the beautiful weather. I keep getting coaxed into chasing the much fitter PRTC group. Im just not there yet. The 1 min recovery after the miles was not long enough for my pace (should have been more of a tempo effort), threw off the rest of my workout. The others ran 1Ks, I compensated for my lack of recovery by running 800s instead. The final 4s were just bonus. knees and ankles felt really creaky and sore for some reason today.
5:18, 5:18, 5:27
2:35, 2:34, 2:30
68, 65
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Distance 11.75 mi
Shoe Adizero Boston 3
Comments 3 mile warm-up to Franklin Field. 3 x mile (1 min rest), 3 x 800 (2 min rest), 2 x 400 (2 min rest), 3 mile cool-down.
Not feeling too great today despite the beautiful weather. I keep getting coaxed into chasing the much fitter PRTC group. Im just not there yet. The 1 min recovery after the miles was not long enough for my pace (should have been more of a tempo effort), threw off the rest of my workout. The others ran 1Ks, I compensated for my lack of recovery by running 800s instead. The final 4s were just bonus. knees and ankles felt really creaky and sore for some reason today.
5:18, 5:18, 5:27
2:35, 2:34, 2:30
68, 65
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Monday, October 5, 2015
Mon October 5th - Easy Run - 7.1mi
Time of day 7:45 PM
Distance 7.10 mi
Shoe Supernova Glide 4
Comments Out and back after work
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Distance 7.10 mi
Shoe Supernova Glide 4
Comments Out and back after work
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Sunday, October 4, 2015
Sun October 4th - Easy Run - 6mi
Time of day 7:00 PM
Distance 6.00 mi
Shoe Supernova Glide 4
Comments Down to the board walk and around the museum. Skies parted and the sun came out just before dusk. Still windy and chilly. Perfect weather.
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Distance 6.00 mi
Shoe Supernova Glide 4
Comments Down to the board walk and around the museum. Skies parted and the sun came out just before dusk. Still windy and chilly. Perfect weather.
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