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Week starting Feb 13, 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
41.608.4050.00
Yellow Asics 2150 Miles: 21.50Blue Asics 1150 Miles: 10.00
Sun, Feb 13, 2011
Slow milesFast milesTotal Distance
13.500.0013.50

Hilly medium long run on the treadmill. Began at 6.8 mph. At two miles, pushed incline up to two percent for 1:30. At each mile pushed incline to the same percentage for 1:30. Last 8.5 miles at 7.3 mph. Highest incline at seven percent for one minute. Good but tiring run.

Yellow Asics 2150 Miles: 13.50
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Tue, Feb 15, 2011
Slow milesFast milesTotal Distance
6.004.0010.00

Treadmill interval workout. 8 x 800m/3:00 at 10 mph. Recovery jog 2:00 at 6.7 mph. Overcame the hump at the end of the fifth interval. Last two pretty smooth.

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Thu, Feb 17, 2011
Slow milesFast milesTotal Distance
10.000.0010.00

Progression GA run on treadmill with warm up for first three miles, four miles at 8:00/mile, one mile at 7.6 mph and final two miles at MP (8 and 8.1 mph).

Blue Asics 1150 Miles: 10.00
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Fri, Feb 18, 2011
Slow milesFast milesTotal Distance
3.604.408.00

Tempo run on the treadmill at one percent incline for 30 minutes. 8.8 mph felt very solid with heart rate up to 163/4.

Yellow Asics 2150 Miles: 8.00
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Sat, Feb 19, 2011
Slow milesFast milesTotal Distance
8.500.008.50

GA Progression run on the treadmill down to two miles at MP.

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Totals
Slow milesFast milesTotal Distance
41.608.4050.00
Yellow Asics 2150 Miles: 21.50Blue Asics 1150 Miles: 10.00
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