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Week starting Nov 27, 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
46.0012.0058.00
DS Racer Miles: 16.00Asics 2150 Black Miles: 18.00Asics Bandito Miles: 8.00DS Trainer 16 Miles: 10.00
Sun, Nov 27, 2011
Slow milesFast milesTotal Distance
16.000.0016.00

Hilly route out Gunn Road to Wolcott, then Lead Mine over to Glendale Road and back around to bike path in Easthampton. Average pace of 7:45 on pretty fall morning. One potty stop.

DS Racer Miles: 16.00
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Mon, Nov 28, 2011
Slow milesFast milesTotal Distance
6.000.006.00

Easy around the neighborhood around 8:07 average pace.

Asics 2150 Black Miles: 6.00
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Tue, Nov 29, 2011
Slow milesFast milesTotal Distance
6.006.0012.00

"Lumberjack" combo workout on the treadmill. Warm up = 2.5 miles

4 x 400 at 5K pace with each interval starting on 3:00 mark. Average of 1:30 for the 400m interval and 1:30 for recovery interval at 7.1 mph.

11:00 steady state run at 8.7 mph (in between hmp and mp)

4 x 400 same as first set

11:00 steady state run at 8.7 mph.

4 x 400 same as first two.

 Cool down for 1.5 miles.

Overall total of 12 miles at 7:15 average pace. Quite sweaty, but legs felt great.

Asics Bandito Miles: 8.00DS Trainer 16 Miles: 4.00
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Wed, Nov 30, 2011
Slow milesFast milesTotal Distance
7.000.007.00

Recovery run on treadmill in 61 minutes.

Asics 2150 Black Miles: 7.00
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Thu, Dec 01, 2011
Slow milesFast milesTotal Distance
0.000.000.00

Yogalites class with Frankie.

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Fri, Dec 02, 2011
Slow milesFast milesTotal Distance
6.006.0012.00

Warm up = Three miles

Three x Two miles with 1.5 miles at tempo pace (9.2mph) and 800m at 5K pace (10mph)

Cool Down

On treadmill at one percent incline.

DS Trainer 16 Miles: 6.00
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Sat, Dec 03, 2011
Slow milesFast milesTotal Distance
5.000.005.00

Easy run in 42 + minutes.

Asics 2150 Black Miles: 5.00
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Totals
Slow milesFast milesTotal Distance
46.0012.0058.00
DS Racer Miles: 16.00Asics 2150 Black Miles: 18.00Asics Bandito Miles: 8.00DS Trainer 16 Miles: 10.00
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