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

Workout, Shakeout, and Lift

Run

: 14.09 Mile(s) : 01:32:00 : 00:06:31.76 /mile : Vaporfly 4% (Light Blue) : 0.0

Run

: 5.03 Mile(s) : 00:38:00 : 00:07:33.28 /mile : Nike Pegasus Turbo (Gold) : 0.0

Daily Note

10:10 am
2 miles easy + 4x100 meter strides
15x2 minutes (5k/10k effort), 1 minute jog recovery
5x1 minute fast, 1 minute jog recovery
easy to 14 miles
leg strength routine

Slept in a bit and ran between the rain. Ran in the mid 5:30s for the 2 minute intervals then 5:08-5:15 for the 1 minute fast. Smooth like butter, felt good to spin the legs! Turned out to be a great morning! Did the last 5 minutes on the track to feel “fast” and felt great! Didn't expect to run that quick so I was really happy with the effort and how strong I felt, especially with only a minute jog recovery.

3:55 pm
5 miles easy

Easy afternoon double. Pretty tired from the morning, so just eased into the run and felt much better, kept it really easy. Weather said it was 55 but definitely cooler by the lake, still enjoying shorts weather!


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