The daily log of Jamie Hershfang for Saturday, February 09, 2019

Long Run at Algonquin

Run

: 17.02 Mile(s) : 01:58:35 : 00:06:58.03 /mile : Vaporfly 4% (Light Blue) : 0.0

Daily Note

7:25 am
2.5 mile warmup with the crew
8 hill circuits (500m up moderate, 300m top loop moderate, 500m down moderate)
4 mile tempo (6:15, 6:35, 6:25, 6:06)
easy cooldown to 17 miles

We had a really great crew rolling today. Tried to keep the effort moderate going up, at the top, and back down. Did some yo-yo-ing with the group because they were hitting the hills a little harder and taking it easy at the top, but I did my best to try and hang on. Definitely need to work on those extra gears but felt strong. Straight into the tempo with Dan Stanton, Matt Stanesby, and Chris Mcgarry. Went 6:15, 6:27, 6:26, 6:05. Tempo felt strong and smooth. Fun cooldown after.

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