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Week starting Dec 04, 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
44.5014.5059.00
Asics 2150 Black Miles: 23.50Asics Bandito Miles: 5.50DS Trainer 16 Miles: 6.50
Sun, Dec 04, 2011
Slow milesFast milesTotal Distance
9.003.0012.00

Medium long run on treadmill with 2:00 at two percent, 2:00 at three percent, 1:30 at four percent, 1:30 at five percent, 1:00 at six percent and 1:00 at seven percent, then 1:00 at six percent. Final three miles were 9.1 mph at one percent, 8.9 mph at two percent and 9.1 mph at three percent.

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Mon, Dec 05, 2011
Slow milesFast milesTotal Distance
9.000.009.00

Half outside, half on treadmill total of 70 minutes.

Asics 2150 Black Miles: 9.00
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Tue, Dec 06, 2011
Slow milesFast milesTotal Distance
5.506.0011.50

Tempo run = Six miles at 9.3 mph and one percent incline.

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Thu, Dec 08, 2011
Slow milesFast milesTotal Distance
7.500.007.50

GA on the treadmill. One hour.

Asics 2150 Black Miles: 7.50
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Fri, Dec 09, 2011
Slow milesFast milesTotal Distance
6.505.5012.00

Combo workout = 24 minutes at tempo pace 9.3 mph and then 3 x 1000 at 5K pace 10mph with 400m recovery jog.

Asics Bandito Miles: 5.50DS Trainer 16 Miles: 6.50
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Sat, Dec 10, 2011
Slow milesFast milesTotal Distance
7.000.007.00

Plain Street to Hendrick to Pomeroy Street to Strong Street. 61 minutes.

Asics 2150 Black Miles: 7.00
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Totals
Slow milesFast milesTotal Distance
44.5014.5059.00
Asics 2150 Black Miles: 23.50Asics Bandito Miles: 5.50DS Trainer 16 Miles: 6.50
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