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Week starting Aug 28, 2011

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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
Total Distance
61.70
Total Distance
6.20

6.2 miles along the sea, after 10 days the african wind went home and we are back to cooler temperature.

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Total Distance
8.50

Good recovery progressive run. I started at 6:00/km finished at 4:00/km. I felt progressively stronger and better as the temperatures were going down. Unfortunately at 8pm is cool but right now is already dark. In a few weeks I will retreat to a more ugly area to run at night and  that will last until next april at least during the weekdays.

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Total Distance
8.00

8 good miles at night. 

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Total Distance
7.00

Good workout, 5X1600m with 3:00 recovery jog covering between 400-500m.

These were my splits: 6:11, 6:14, 6:14, 6:12, 6:11.

Overall the average was very similar to the last two workouts (6:13 AP) this time the feeling was different, first of all I managed to do all of them under 6:15, then the fastest ones were the last two and I was always in control of my pace until the end.

Short digression: this is the time of the year of hazelnut harvest and the rural road around Vico lake I am running on every night is flanked left and right by hazelnut trees, so this time of the year the road is really crowded with cars, tractors and dust they make picking up the nuts. During the third repeat after dodging and passing at double speed countless tractors going home I had the road completely blocked by a tractor and its trailer, instead stopping trying to walk around I did a 180 turn almost losing my shoes, during the turn, fortunately the shoes remained with my feet and I quickly regained speed and confidence. It was a big boost because at the end my pace didn't suffer too much and I felt so strong that I knew I could finish the last two under 6:15.

I am very happy about this month with >200 miles and well on track to be above 2400 miles by the end of the year.

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Total Distance
7.00

Long day at work, tonight just 7 long recovery miles, I am going to sleep soon.

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Total Distance
5.00

"Rest day" 5 miles in 46:00.

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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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Total Distance
61.70
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