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Week starting Jan 09, 2011

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Location:

Easthampton,Ma,USA

Member Since:

May 07, 2009

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Rochester Marathon Sept. 2011 = 3:09:27

Iron Horse Half Marathon June 2011 = 1:30:22

Derrill's Race 5K May 2011 = 18:48

 

Short-Term Running Goals:

1) Break 39 minutes for a 10K

2) Break 6:00/mile pace for a 5K

3) Sub 1:27 for a half marathon

4) Sub 3:06 at Boston

Long-Term Running Goals:

1) Continue running for fitness, relaxation and spiritual renewal

2) Possibly take a shot at three hours in the marathon
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Bandito Lifetime Miles: 381.80
DS Racer Lifetime Miles: 412.15
Piranhas Lifetime Miles: 86.22
Blue Asics DS Trainer Feb-13 Lifetime Miles: 64.00
Red Asics 1170 Feb-13 Lifetime Miles: 57.00
Totals
Slow milesFast milesTotal Distance
43.003.0046.00
Yellow Asics 2150 Miles: 22.00Blue Asics 1150 Miles: 24.00
Sun, Jan 09, 2011
Slow milesFast milesTotal Distance
10.000.0010.00

Treadmill long run with hills thrown in. Progression of pace from 6.7 mph to 7.3 mph for the final five miles. Seven hills from three to six percent. Not too easy, not too tough.

Yellow Asics 2150 Miles: 10.00
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Tue, Jan 11, 2011
Slow milesFast milesTotal Distance
7.501.008.50

Hill workout on the treadmill. 5 x 1:30 hill repeats with incline at six percent and pace at 7.6 mph. Recovery interval at 2:30. No problem with the hills, felt like a decent workout.

Blue Asics 1150 Miles: 8.50
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Wed, Jan 12, 2011
Slow milesFast milesTotal Distance
5.500.005.50

Slow and easy on the treadmill.

Yellow Asics 2150 Miles: 5.50
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Thu, Jan 13, 2011
Slow milesFast milesTotal Distance
3.500.003.50

Had to cut this down due to time constraints. Last mile was around 8 mph/MP. Legs loosened up nicely though and knee seems to be feeling a little better.

Blue Asics 1150 Miles: 3.50
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Fri, Jan 14, 2011
Slow milesFast milesTotal Distance
4.502.006.50

Excellent pair of mile repeats at 9.5 mph/6:20 pace. Recovery was 2:30/400m.

Yellow Asics 2150 Miles: 6.50
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Sat, Jan 15, 2011
Slow milesFast milesTotal Distance
12.000.0012.00

AM = 6.75 miles around 6.7 mph with zero to two percent incline.

PM = 5.25 miles around 6.7 again. Felt fine.

Blue Asics 1150 Miles: 12.00
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Totals
Slow milesFast milesTotal Distance
43.003.0046.00
Yellow Asics 2150 Miles: 22.00Blue Asics 1150 Miles: 24.00
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