Time of day 9:30 PM
Distance 5.30 mi
Shoe Supernova Glide 4
Comments Not feeling too bad after yesterdays effort. Schuylkill Banks out and back
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Saturday, March 26, 2016
Friday, March 25, 2016
Fri March 25th - Tempo Run - 10.8mi
Time of day 7:00 PM
Distance 10.80 mi
Shoe Adizero Boston 3
Comments River loop from Ridge. Ran solo workout today after work. 3 x 2 mile tempo with 800m active recovery (3:40 for both rest periods). First three miles of work was into a stiff headwind, final three coming back on the other side of the river. The effort between all sets was fairly consistent except for the last mile which I pushed a bit (closed last 400 in 75). The time is clearly indicative of which direction the wind was blowing. Feel like Im getting stronger.
11:50 (5:55, 5:55)
11:22 (5:48, 5:34)
10:51 (5:31, 5:20)
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Distance 10.80 mi
Shoe Adizero Boston 3
Comments River loop from Ridge. Ran solo workout today after work. 3 x 2 mile tempo with 800m active recovery (3:40 for both rest periods). First three miles of work was into a stiff headwind, final three coming back on the other side of the river. The effort between all sets was fairly consistent except for the last mile which I pushed a bit (closed last 400 in 75). The time is clearly indicative of which direction the wind was blowing. Feel like Im getting stronger.
11:50 (5:55, 5:55)
11:22 (5:48, 5:34)
10:51 (5:31, 5:20)
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Thursday, March 24, 2016
Thu March 24th - Easy Run - 8.5mi
Time of day 8:45 PM
Distance 8.50 mi
Shoe Supernova Glide 4
Comments River loop
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Distance 8.50 mi
Shoe Supernova Glide 4
Comments River loop
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Wed March 23rd - Easy Run - 3mi
Time of day 8:45 PM
Distance 3.00 mi
Shoe Supernova Glide 4
Comments wrecked after work
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Distance 3.00 mi
Shoe Supernova Glide 4
Comments wrecked after work
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Tuesday, March 22, 2016
Tue March 22nd - Aerobic Capacity Intervals - 12.77mi
Time of day 7:15 PM
Distance 4.97 mi
Shoe Adizero Adios 2
WUCD Shoe Supernova Glide 4
Distance WU/CD 7.80 mi
Comments 3 mi warm-up to Franklin Field. 8 x 1000 with 400m active recovery. 3 mi cool down back home. Legs were a bit heavy, but pace felt fine. Very windy this evening, alternated intervals with 2 others for a solid group effort. Aerobically 80 second laps feel very easy which indicates my 5K should be well ahead of where it was the other day. Feeling optimistic that it will come together soon.
3:19.7
3:19.0
3:15.3
3:16.6
3:17.5
3:14.3
3:14.0
3:12.0
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Distance 4.97 mi
Shoe Adizero Adios 2
WUCD Shoe Supernova Glide 4
Distance WU/CD 7.80 mi
Comments 3 mi warm-up to Franklin Field. 8 x 1000 with 400m active recovery. 3 mi cool down back home. Legs were a bit heavy, but pace felt fine. Very windy this evening, alternated intervals with 2 others for a solid group effort. Aerobically 80 second laps feel very easy which indicates my 5K should be well ahead of where it was the other day. Feeling optimistic that it will come together soon.
3:19.7
3:19.0
3:15.3
3:16.6
3:17.5
3:14.3
3:14.0
3:12.0
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Mon March 21st - Strides - 10.8mi
Time of day 1:15 PM
Distance 10.80 mi
Shoe Supernova Glide 4
Comments River loop from ridge. Windy evening. finished with 8 hard strides in route. Felt strong.
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Distance 10.80 mi
Shoe Supernova Glide 4
Comments River loop from ridge. Windy evening. finished with 8 hard strides in route. Felt strong.
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Sunday, March 20, 2016
Sun March 20th - Easy Run - 4mi
Time of day 10:00 PM
Distance 4.00 mi
Shoe Supernova Glide 4
Comments treadmill jog after long day in the shop. Dont feel yesterday's race in the least. Would have run longer, but need to write my classes for tomorrow morning.
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Distance 4.00 mi
Shoe Supernova Glide 4
Comments treadmill jog after long day in the shop. Dont feel yesterday's race in the least. Would have run longer, but need to write my classes for tomorrow morning.
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