Today was 8x1k @ 3:10 on a 5 minute cycle I think it's the hardest workout I've ever done I was 3:09, 3:13, 3:10, 3:11, 3:09, 3:10, 3:08, 3:15. Bonked on the last one but I got it done.

Cross Country warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Lunar Racers

Wiped

Tuesday Oct 15, 2013 #

Cross Country 56:25 [3] 8.0 mi (7:03 / mi)
shoes: Lunar Trainer #5

Monday Oct 14, 2013 #

Cross Country tempo (FCR) 35:08 [4] 6.2 mi (5:40 / mi)
shoes: Lunar Trainers #4

10k FCR on cool trails today. Felt really good and finished 5th on the team. We went out in 17:30 and came back in 17:38.

Cross Country warm up/down 23:35 [2] 3.0 mi (7:52 / mi)
shoes: Lunar Trainers #4

Sunday Oct 13, 2013 #

Cross Country 1:03:58 [3] 9.25 mi (6:55 / mi)
shoes: Lunar Trainers #4

Saturday Oct 12, 2013 #

Cross Country 56:00 [3] 8.0 mi (7:00 / mi)
shoes: Lunar Trainers #4

With Geoff and AJ at webster park

Friday Oct 11, 2013 #

Cross Country race 16:10 [5] 3.1 mi (5:13 / mi)

5k time trial at RIT. If I had run smarter I could have easily broken 16 so this is pretty disappointing.

Cross Country warm up/down 45:32 [2] 6.0 mi (7:35 / mi)
shoes: Lunar Trainers #4

Thursday Oct 10, 2013 #

Cross Country 1:03:22 [3] 9.0 mi (7:02 / mi)
shoes: Lunar Trainers #4

Wednesday Oct 9, 2013 #

Cross Country 54:37 [3] 8.0 mi (6:50 / mi)
shoes: Lunar Trainers #4

Ran by myself today and did some strides

Tuesday Oct 8, 2013 #

Cross Country intervals 26:15 [4] 5.0 mi (5:15 / mi)
shoes: Lunar Trainers #4

5x1 mile on an 8 minute cycle.
5:17, 5:11, 5:14, 5:16, 5:17

I don't think I'm racing at my potential.

Cross Country warm up/down 38:58 [2] 5.0 mi (7:48 / mi)
shoes: Lunar Trainers #4

Warm up/cool down and jogging in between intervals

Monday Oct 7, 2013 #

Cross Country 1:01:43 [3] 9.55 mi (6:28 / mi)
shoes: Lunar Trainers #4

I don't know why we were so fast

Sunday Oct 6, 2013 #

Cross Country 1:01:12 [3] 8.0 mi (7:39 / mi)
shoes: Lunar Trainers #4

Legs were pretty dead

Saturday Oct 5, 2013 #

Cross Country race 28:03 [5] 5.0 mi (5:37 / mi)
shoes: Nike Zoom Forever XC 2

Race at Paul short. I was in the open race, it was probably around 70-75 degrees, humid, and sunny when we went. I didn't realize how much the heat would take out of me during this race. I felt good and was passing people through miles 3 and 4 (3 mile was 16:40) but I just died the last mile. I placed 5th on the team only because the guys who raced in the brown race had to go in even hotter conditions.

Cross Country warm up/down 43:55 [2] 6.0 mi (7:19 / mi)
shoes: Lunar Trainers #4

Friday Oct 4, 2013 #

Cross Country 58:25 [3] 8.3 mi (7:02 / mi)
shoes: Lunar Trainers #4

Thursday Oct 3, 2013 #

Cross Country intervals 16:20 [5] 3.0 mi (5:27 / mi)
shoes: Lunar Trainers #4

3 mile FCR (fast controlled run). We were supposed to go out slightly faster than tempo, then goal race pace, then all out. My first mile was about 5:30, I went through the two mile in 10:55, and finished in 16:20. I didn't really negative split my last mile but this was at 6 am..and I lost focus towards the end. Paul Short on Saturday, hoping to go low 27s in the open race.

Cross Country warm up/down 1:00:00 [2] 8.0 mi (7:30 / mi)
shoes: Lunar Trainers #4

Warm up and cool down for the workout and I did a shake out run at 4.

Wednesday Oct 2, 2013 #

Cross Country 1:06:14 [3] 9.7 mi (6:50 / mi)
shoes: Lunar Trainers #4

Tuesday Oct 1, 2013 #

Cross Country intervals 26:15 [4] 8.0 km (3:17 / km)
(sick) shoes: Lunar Racers

8x1000m workout on powertrails. Been sick the last couple days which I think has been taking a little more out of me than I expected. Anyways, I was supposed to hit around 3:20 for each 1k so I ended up under pace even though I wasn't feeling well.

Cross Country warm up/down 35:00 [2] 4.5 mi (7:47 / mi)
shoes: Lunar Racers

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