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Week starting Nov 06, 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
34.507.5042.00
DS Trainer 16 Miles: 21.50Asics 2150 Black Miles: 16.00
Sun, Nov 06, 2011
Slow milesFast milesTotal Distance
8.004.0012.00

Progression run on the treadmill. First eight miles from 8:34 progressing evenly to 7:30 per mile. Three miles at half marathon pace (6:30) and final mile with last half mile at 10K race pace (6:15).

DS Trainer 16 Miles: 12.00
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Mon, Nov 07, 2011
Slow milesFast milesTotal Distance
6.000.006.00

Easy around the neighborhood working out some soreness in left glute. 52 minutes.

Asics 2150 Black Miles: 6.00
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Tue, Nov 08, 2011
Slow milesFast milesTotal Distance
5.503.509.00

Intervals on the treadmill. Pyramid style: 800-1200-1600-1200-800 at 5K pace (6:00/mile) with 400m recovery at 7.4 mph. Tender left hamstring but pace felt fine.

DS Trainer 16 Miles: 4.50
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Wed, Nov 09, 2011
Slow milesFast milesTotal Distance
6.000.006.00

Asics 2150 Black Miles: 6.00
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Fri, Nov 11, 2011
Slow milesFast milesTotal Distance
5.000.005.00

DS Trainer 16 Miles: 5.00
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Sat, Nov 12, 2011
Slow milesFast milesTotal Distance
4.000.004.00

Asics 2150 Black Miles: 4.00
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Totals
Slow milesFast milesTotal Distance
34.507.5042.00
DS Trainer 16 Miles: 21.50Asics 2150 Black Miles: 16.00
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