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August 6
August 5
Run
- 57m 06s
- 5.00 miles
- 11m 25s /Mi
Flat Five
Race went well this morning. My goal was 57:30 and official finish time was 57:07 - a new PR for me
. First mile was run too fast (as usual) and I ended up walking through the water stops and for a short time at the turnaround. Weather was almost perfect though. Overcast with a cool breeze at times, temps in the mid-70's. About 10 degrees cooler and it would have been even better.
August 4
Bike
- 42m 16s
- 10.00 miles
- 14.19 Mi/hr
trainer
Easy spin on the trainer today. I have a 5 mile race tomorrow morning so didn't want to wear the legs out too much.
August 3
August 2
Run
- 32m 01s
- 3.10 miles
- 10m 19s /Mi
group speedwork
5k TT
Last night of group speedwork - 5k on the track. Weather was good - overcast and upper 80's. I was going for a time of 31:15-31:30 so I figured I needed to do 2:30 laps. The first 9 were all between 2:28 and 2:30 so I started out well and very consistent. Slowed down on the 10th-12th laps though. I'm still happy with my time. Considering the temps we've been running in this summer, it was good. I am curious, though, to see how well I can do once the temps start to drop this fall.
August 1
Run
- 47m 25s
- 3.79 miles
- 12m 31s /Mi
neighborhood run
10' w/u; 2' hard, 2' easy x 7; 10 c/d
I was trying to hit 4 miles, came up a little short. I think the problem was my hard/easy intervals were run too fast. They were supposed to be at 10k/recovery pace, but according to my Garmin I was closer to 5k/10k pace - for the first 4 anyway. The last 3 ended up being more of jog/walk
. Need to work on my pacing.
. Need to work on my pacing.July 31
Bike
- 45m
- 11.15 miles
- 14.87 Mi/hr
trainer
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