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Week starting Nov 20, 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
53.005.0058.00
DS Trainer 16 Miles: 32.00Asics Bandito Miles: 8.00Asics 2150 Black Miles: 18.00
Sun, Nov 20, 2011
Slow milesFast milesTotal Distance
15.000.0015.00

Medium long run out Gunn Road to Pomeroy Meadown. Then Glendale back to Easthampton center, bike path and Park Street to Plain Street, Hendrick, Pomeroy and back home. Overall pace was 7:58 with lots of good hills and some wind.

DS Trainer 16 Miles: 15.00
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Tue, Nov 22, 2011
Slow milesFast milesTotal Distance
7.005.0012.00

Intervals on the treadmill. Two miles for warm up and two miles for cool down. Intervals were 1 x 1600 at 10K pace (6:15), 2 x 1200 at 10K pace, three x 800 at 5K pace (6:00) and 4 x 400 at 3K pace (5:48). Felt good with 400m (2:00) recovery jogs at 8:00 pace.

Asics Bandito Miles: 8.00DS Trainer 16 Miles: 4.00
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Wed, Nov 23, 2011
Slow milesFast milesTotal Distance
7.000.007.00

Recovery run on the treadmill.

Asics 2150 Black Miles: 7.00
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Thu, Nov 24, 2011
Slow milesFast milesTotal Distance
5.000.005.00

GA run on the treadmill, only five due to Thanksgiving travel.

DS Trainer 16 Miles: 5.00
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Fri, Nov 25, 2011
Slow milesFast milesTotal Distance
11.000.0011.00

Medium long run on bike path near Farmington River at Binneys. Wonderful weather, overall pace was 7:45.

Asics 2150 Black Miles: 11.00
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Sat, Nov 26, 2011
Slow milesFast milesTotal Distance
8.000.008.00

Easy around the neighborhood for eight miles in 62:24

DS Trainer 16 Miles: 8.00
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Totals
Slow milesFast milesTotal Distance
53.005.0058.00
DS Trainer 16 Miles: 32.00Asics Bandito Miles: 8.00Asics 2150 Black Miles: 18.00
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