Time of day 2:30 PM
Distance 8.00 mi
Shoe Adizero Adios 2
Comments 2 mile warn up down to the river, 2 mile tempo, 3 x 800, 2 mile cooldown. Ran stupid, should have been 5:35s. Rolled a bit quick for the 2 mile section. Had hoped to run 2 x 2 mile, but my legs weren't feeling it today. Turned out to be more of a threshold workout instead.
10:52 (5:25 / 5:27)
2:45
2:42
2:40
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Saturday, March 12, 2016
Fri March 11th - Easy Run - 5mi
Time of day 2:30 PM
Distance 5.00 mi
Comments Warmed up for 4 miles around Temples track, met up with a PRTC runner for a tempo. Unfortunately we were kicked off by Temples track team. I as pressed for time due to a scheduled lecture at the school, which left me no alternate in this time frame. Not enough time to get to another track or the river. Jogged a mile home and went back to school. Weak
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Distance 5.00 mi
Comments Warmed up for 4 miles around Temples track, met up with a PRTC runner for a tempo. Unfortunately we were kicked off by Temples track team. I as pressed for time due to a scheduled lecture at the school, which left me no alternate in this time frame. Not enough time to get to another track or the river. Jogged a mile home and went back to school. Weak
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Thursday, March 10, 2016
Thu March 10th - Easy Run - 7mi
Time of day 8:00 PM
Distance 7.00 mi
Shoe Supernova Sequence Gtx 3
Comments Out and back on the river. Feeling drained for this one, pretty sure its because I consumed less than 500 calories throughout the day. Cut it short.
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Distance 7.00 mi
Shoe Supernova Sequence Gtx 3
Comments Out and back on the river. Feeling drained for this one, pretty sure its because I consumed less than 500 calories throughout the day. Cut it short.
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Wednesday, March 9, 2016
Wed March 9th - Easy Run - 10.8mi
Time of day 9:15 PM
Distance 10.80 mi
Shoe Supernova Sequence Gtx 3
Comments Easy river run, slightly sore from yesterday, but found a rhythm early on and cruised through.
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Distance 10.80 mi
Shoe Supernova Sequence Gtx 3
Comments Easy river run, slightly sore from yesterday, but found a rhythm early on and cruised through.
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Tuesday, March 8, 2016
Tue March 8th - Aerobic Capacity Intervals - 10mi
Time of day 6:30 PM
Distance 4.00 mi
Shoe Adizero Adios 2
WUCD Shoe Supernova Sequence Gtx 3
Distance WU/CD 6.00 mi
Comments 3 Mile warmup, 2 x (1 mile, 4 x 400). Pace was targeted at 5K goal pace. My initial plan was 5:10 however I got pulled along with the group and turnover felt comfortable. Penn's track was closed due to spring break week, but made it to Temple instead: 60 degree temps and lots of children to dodge. I was slightly off the back of the pack so my rest was a touch shorter than the group. I got 2:20 after the mile and 25-27 secs after the 4s. 2:30 between sets. Still managed to close well in the final 4. Cooled down a couple miles on the track.
5:01.3 (2:29 / 2:32)
1:15.3
1:14.8
1:16.5
1:16.6
5:07.6 (2:33 / 2:34)
1:16.2
1:15.7
1:14.6
1:12.0
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Distance 4.00 mi
Shoe Adizero Adios 2
WUCD Shoe Supernova Sequence Gtx 3
Distance WU/CD 6.00 mi
Comments 3 Mile warmup, 2 x (1 mile, 4 x 400). Pace was targeted at 5K goal pace. My initial plan was 5:10 however I got pulled along with the group and turnover felt comfortable. Penn's track was closed due to spring break week, but made it to Temple instead: 60 degree temps and lots of children to dodge. I was slightly off the back of the pack so my rest was a touch shorter than the group. I got 2:20 after the mile and 25-27 secs after the 4s. 2:30 between sets. Still managed to close well in the final 4. Cooled down a couple miles on the track.
5:01.3 (2:29 / 2:32)
1:15.3
1:14.8
1:16.5
1:16.6
5:07.6 (2:33 / 2:34)
1:16.2
1:15.7
1:14.6
1:12.0
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Monday, March 7, 2016
Mon March 7th - Easy Run - 10.8mi
Time of day 8:00 PM
Distance 10.80 mi
Shoe Supernova Sequence Gtx 3
Comments Didnt make it out last night, finished up writing my classes around 10:30. Felt sluggish today, stayed relaxed.
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Distance 10.80 mi
Shoe Supernova Sequence Gtx 3
Comments Didnt make it out last night, finished up writing my classes around 10:30. Felt sluggish today, stayed relaxed.
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