M'kay

May 04, 2024

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Location:

Eatonville,WA,USA

Member Since:

Nov 01, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Short-Term Running Goals:

Regain consistency.

Build up slowly and come out strong.

Regain "speed" (relative)

Finish WR50 again.

Improve at Cascade Crest. 

2013 Races:

  • Capital Peak Mega Fat Ass 17M (1/19) - 2:48:48
  • Yakima Skyline Rim 50K (4/21) - 7:16:20
  • Grey Rock 50K (5/13)
  • White River 50M (7/27)
  • Cascade Crest 100M (8/24-25)

 

Long-Term Running Goals:

Find my true running potential, then exceed it.

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka Stinson B Lifetime Miles: 982.34
Hoka Stinson Evo Lifetime Miles: 452.95
Altra Provision Lifetime Miles: 139.73
Altra Torin Lifetime Miles: 380.08
Hoka Bondi 2 Lifetime Miles: 706.15
Hoka Mafate 3 Lifetime Miles: 81.12
Thu, May 08, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.990.003.790.0012.78

12.78 miles in 1:38:00, 7:40/mi, HR 160.  30 minute warmup, 3.79 mi, 7:54/mi, HR 147.  Fartleks:  3 x 8 min on, 3 min off.  3 x 40 sec on, 1 min off.  30 minute cooldown, 3.76, 7:59/mi, HR 161.

FartlekPace
 Distance
 Avg HR
Max HR
1 -8/3
6:16
1.27
175
181
2 - 8/3
6:21
1.26
178
182
3 - 8/3
6:22
1.26
175
183
4 - :40/1
5:46
.12
156
174
5 - :40/1
5:54
.11
168
174
6 - :40/1
6:03
.11
164
176

Very warm and humid today made this run difficult.  Got to give runners who live in this soup and still run credit.  Plus, another run after a long work day.  Was trying to stay under 6:20/mi on the 8 minute repeats but was just hanging on for #2 & 3. 

Asics GT 2120 - 355.91 miles.


Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments
From Ian on Fri, May 09, 2008 at 06:12:14

As always a good and interesting workout Dale. This last week are temps here are averaging 24°C/75°F, on the longer runs I'm loosing a couple of kg in fluid loss but it is great to be back in shorts and slip.

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