The daily log of Jamie Hershfang for Wednesday, February 13, 2019

Workout, Shakeout, and Lift

Run

: 14.04 Mile(s) : 01:33:10 : 00:06:38.14 /mile : Adidas Adizero Adios 4 : 0.0

Run

: 4.20 Mile(s) : 00:32:04 : 00:07:38.09 /mile : Nike Pegasus Turbo (Purple/Orange) : 0.0

Daily Note

9:30 am
2 miles easy + 5x100 meter strides
10x400 (goal 87-90) 30 second jog
89, 89, 88, 89, 90, 87, 88, 88, 85, 86
3 minute walk set break
10x400 (goal 83-86) 60 second jog
82, 84, 84, 83, 85, 84, 84, 83, 85, 84
3 minute walk set break
10x400 (goal 79-82) 75 second walk recovery
84, 84, 84, 83, 83, 85, 85, 84, 79, 80
easy until 14 miles
plyos and leg strength 4

Attempted running the first few on the track before realizing it was an ice rink. Ran to the path and just split the watch. Felt like the wind was coming in every direction. Just tried to work down the effort, so many splits I almost lost count. The last set was hard but happy to hit those last 2 fast. Happy with the effort.

3:55 pm
Easy breezy shakeout. Legs are definitely tired. Beware of falling icicles!! Ran it super easy and enjoyed a beautiful afternoon. Sun feels so good! New VO2 Max apparently is 66!

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