The daily log of Frank Livolsi for Wednesday, September 19, 2018

Crack To Crack

Run

: 5.00 Mile(s) : 00:00:00 : : : 0.0

Run

: 12.00 Mile(s) : 00:00:00 : : : 0.0

Daily Note

AM:
Ran 5 at a good pace
Ran into swat
Hot outside
Hydrated well
PM:
Ran 12 at a good pace
Crack to Crack 53:28 (9+ miles)
3-mile cooldown (12 miles)
Warmup mile - 7:12,
5:42,
5:57,
5:50,
5:47,
5:34,
5:36,
5:50,
38, and
5:18(2:56/2:21)
Hot outside
Hydrated well
Felt alright overall, tried to be conservative in the first few miles. I was running with Ry for the first bit of it, the 3rd mile we slowed down a bit too much so we picked up the pace for the last half of that mile. I stayed calm on the hills for the next two miles but the hills and heat got to me. I felt weak on them. Overall this whole threshold felt slow. Even when I tried to turn over the legs faster I wasn't even able to hit 5:30. On the last mile I got stopped at the light which was the reason I was able to run a decent time for that mile. This was also my first time doing SML thresh since last march.
Shoulder circuit with intervals of 15 and 20 second static holds

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