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Week starting Feb 05, 2012

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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
64.505.5070.00
DS Racer Miles: 19.00Red DS Trainer Miles: 20.00Red 2160s Miles: 11.00Asics Bandito Miles: 6.00
Sun, Feb 05, 2012
Slow milesFast milesTotal Distance
19.000.0019.00

Too cold for a long run outside today, so I did 19 on the treadmill with 13 at MP. (8.5 mph/7:05) Felt very smooth.

DS Racer Miles: 19.00
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Mon, Feb 06, 2012
Slow milesFast milesTotal Distance
7.000.007.00

GA on treadmill at 7:50.

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Tue, Feb 07, 2012
Slow milesFast milesTotal Distance
7.000.007.00

GA on the treadmill in 7:40 average.

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Wed, Feb 08, 2012
Slow milesFast milesTotal Distance
15.000.0015.00

Medium long run on the treadmill. 30 minutes/4 miles to warm up. Then 6 x 2:00 on at 6:45 pace/2:00 off at 7:25 pace. (8.9/8.1 mph) then 16 minutes at long run pace and repeat 6 x 2on/2off at same paces. Final half mile at GMP  (8.6 mph).

Red DS Trainer Miles: 15.00
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Thu, Feb 09, 2012
Slow milesFast milesTotal Distance
6.000.006.00

Easy around the neighborhood at recovery pace 8:40.

Red 2160s Miles: 6.00
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Fri, Feb 10, 2012
Slow milesFast milesTotal Distance
5.505.5011.00

Incline tempo on the treadmill. Three miles to warm up. 15 min at 3% and 8.5 mph, 15 min at 4% and 8.2 mph and 10 min at 1% and 9.4 mph. Heart rate between 160 and 164 for all the tempo portion.

Asics Bandito Miles: 6.00Red DS Trainer Miles: 5.00
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Sat, Feb 11, 2012
Slow milesFast milesTotal Distance
5.000.005.00

Easy around the neighborhood in 44 minutes.

Red 2160s Miles: 5.00
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Totals
Slow milesFast milesTotal Distance
64.505.5070.00
DS Racer Miles: 19.00Red DS Trainer Miles: 20.00Red 2160s Miles: 11.00Asics Bandito Miles: 6.00
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