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Week starting Dec 13, 2015

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Location:

KS,

Member Since:

Dec 02, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2015 Blue-Jeans Mile Runner-Up/All American

All State Kansas 6A Cross Country & Track

1600m: 4:24

3200m: 9:25.12

5000m: 15:25

Blue Jeans Mile: 4:37

Short-Term Running Goals:

Sub 26 8k Conversions count... right?

Sub 4:40 in the Blue Jeans Mile

Win the Blue Jeans Mile- Nope, 2nd again. 

Grandma's @ sub 6 avg

Boston

Long-Term Running Goals:

UTMB

Personal:

Chasing the dream again

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Zoom Streak LT 2 Lifetime Miles: 3.50
Adidas Adios Boost 2 Lifetime Miles: 191.97
Barefoot Lifetime Miles: 13.06
Adidas Boston Boost 5 Lifetime Miles: 249.00
Nike Zoom Victory Pink Lifetime Miles: 11.00
Asics Cumulus 17 Blue Lifetime Miles: 148.20
Teh Pegs Lifetime Miles: 114.08
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.800.0012.150.0052.95
Brooks Ghost Miles: 36.80Hoka Huaka Miles: 17.00Adidas Adios Boost 2 Miles: 4.50Barefoot Miles: 0.40
Sun, Dec 13, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Busy today from the get-go so didn't get my long run in... Oh well, needed a little rest anyways.

Also, shoutout to Big Ben for his 5k PR today! @Ben_CC

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Mon, Dec 14, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

Hour run with Pierce and others. First day Tom and the others were back from college so got to run a little with them.

Brooks Ghost Miles: 8.80
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Tue, Dec 15, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

2 mile warmup. 4 mile tempoish run that was supposed to be a progressive tempo but I pushed pace on the 2nd mile and we ate wind the 3rd and 4th (23:30). Switched shoes for 4x400m on track to loosen up legs (81, 71, 67, 66). 2 mile cooldown

Hoka Huaka Miles: 8.00Adidas Adios Boost 2 Miles: 1.00
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Wed, Dec 16, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.400.009.40

9 mile easy run with Thomas in an hour. Got on the turf and did 2 laps around the football field with 20-second strides. 

Hoka Huaka Miles: 9.00Brooks Ghost Miles: 9.00Barefoot Miles: 0.40
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Thu, Dec 17, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.250.008.25

2 mile warmup

5x1000m tempo with 300m jog in between (3:10-3:20). 2x200m (29, 28).Super windy and cold so times weren't that great but effort was there.

2 mile cooldown

Brooks Ghost Miles: 5.00
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Fri, Dec 18, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles of easy running with Ben. Out and back 4.5 miles.

Brooks Ghost Miles: 9.00
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Sat, Dec 19, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.500.008.50

P.M. workout on Saturday: 3 mile warmup

1x3200m tempo (10:10), 3 min rest. 4x400m (68,67,66,64), 1 min rest between each. 8x100m strides (15/16s). Was very windy down home stretch and I had 3 large donuts the night before which didn't feel too good during the workout.

2 mile cooldown

Brooks Ghost Miles: 5.00Adidas Adios Boost 2 Miles: 3.50
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.800.0012.150.0052.95
Brooks Ghost Miles: 36.80Hoka Huaka Miles: 17.00Adidas Adios Boost 2 Miles: 4.50Barefoot Miles: 0.40
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