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Week starting Jan 30, 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
32.758.7541.50
Yellow Asics 2150 Miles: 27.50Blue Asics 1150 Miles: 12.00
Sun, Jan 30, 2011
Slow milesFast milesTotal Distance
9.003.0012.00

Long run on treadmill. Warmed up over first two miles up to 7.2 mph. Miles three through nine at 7.3 mph or MP + 10 percent. Final three miles were 8.0 mph (MP), 8.7 mph (HMP) and 9.0 mph or 6:40/min (10K). Tough run with all the shoveling, rough raking going on. Feeling a bit underfueled as well.

Yellow Asics 2150 Miles: 12.00
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Mon, Jan 31, 2011
Slow milesFast milesTotal Distance
4.000.004.00

Blue Asics 1150 Miles: 4.00
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Tue, Feb 01, 2011
Slow milesFast milesTotal Distance
6.002.008.00

Attempt to sharpen for a four-mile race this Saturday. Workout went well, race might not happen. 6 x 400 at 9.7 mph with 55-second recovery interval then 4 x 200 at 10.5 mph with 30 seconds.

Yellow Asics 2150 Miles: 6.00
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Thu, Feb 03, 2011
Slow milesFast milesTotal Distance
8.000.008.00

Progression GA run down to last two miles at MP (8.0 and 8.1 mph).

Blue Asics 1150 Miles: 8.00
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Sat, Feb 05, 2011
Slow milesFast milesTotal Distance
5.753.759.50

Tempo treadmill run. A little over 25 minutes at 8.8 mph (6:50). Felt very good with heart rate around 165 average for the duration.

Yellow Asics 2150 Miles: 9.50
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Totals
Slow milesFast milesTotal Distance
32.758.7541.50
Yellow Asics 2150 Miles: 27.50Blue Asics 1150 Miles: 12.00
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