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April 23, 2024

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Location:

Rome,Italy

Member Since:

Dec 13, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Best marathon 3:14:40 (2011)

Best Half-Marathon 1:26:38 (2013)

Best 10k 40:22 (2009)

Best 5k 20:18 (2004)

Short-Term Running Goals:

Marathon under 3:10:00

Half marathon under 1:25:00

2013 Races


Long-Term Running Goals:

Carpe diem

Personal:

My name is Eugenio I was born near Rome, Italy, in 1972 and lived there for 29 years, then in 2001 I moved to Salt Lake City for work and for seven years and one month that was my home, since 2008 I am back to Italy. I started running in 2003 when I realized I could not ride my bike throughout the Utah winter.
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Sat, Sep 03, 2011
Total Distance
20.00

Long run interval style. I did 5X5k with 1k "recovery jog" 30-40" slower than my previous pace. The goal was to start the first set of 5k 20" slower than marathon pace then increasing 5" each interval and finishing the last set at marathon pace. The last 2k were just a cool down.

These were my splits:

1k 5:59/km

5k 4:50.3/km average

1k 5:23/km

5k 4:45.3/km average

1k 5:17/km

5k 4:39.8/km average

1k 5:24/km

5k 4:32.8/km average

1k 5:31/km

5k 4:30.2/km average

1k 5:25/km

1k 4:52/km

I did 20 miles in 2:34:29 4:50/km average. I am very happy and not too tired at the end.

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