M'kay

Week starting Feb 10, 2013

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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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to Ukraine's Armed Forces

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
34.40	6.00	0.00	4.50	44.90

Altra Provision Old Miles: 31.32	NB 915 Miles: 13.58

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Feb 11, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.63	0.00	0.00	4.50	9.13

9.13 mi, 1:15:29, 8:16/mi. 1-5-5-1 Ladder, equal on/off, 1 min increments.

Harder than the last couple of faster workouts. I think I hit the on harder and the off slower.

Altra Provision Old Miles: 9.13

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Tue, Feb 12, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.13	0.00	0.00	0.00	8.13

8.13 mi, 1:10:20, 8:39/mi.

Plenty of residual fatigue from yesterday's workout & gravel shoveling and transport afterwards resulted in a slow run today.

Altra Provision Old Miles: 8.13

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Wed, Feb 13, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.01	0.00	0.00	0.00	6.01

6.01 mi, 51:07, 8:31/mi, w/ 10 Strides.

Altra Provision Old Miles: 6.01

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Fri, Feb 15, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.05	6.00	0.00	0.00	8.05

8.05 mi, 1:03:11, 7:51/mi. Middle 6 miles at a moderate effort. Bad post-run abdominal cramps, beginning the last 1/4 mile. No clue why.

Altra Provision Old Miles: 8.05

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Sat, Feb 16, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.58	0.00	0.00	0.00	13.58

13.58 mi, 2:31:25, 11:09/mi.

Pack Forest Trail Run. Horse trail to the Falls trail, down the road to the Resevoir Trail, up to the 5 road intersection, down to Hugo Peak trailhead, back up to the 5 road intersection on Hugo Peak trail, Trail of the Giants (long version), Windy ridge trail, down the road to the New Forest trailhead, up the trail, then on some roads to the two towers (cell towers, not LOTR), then back to the car. Dead tired.

Crap!! On the waitlist for Cascade Crest. I need 11 people to drop immediately please.

NB 915 Miles: 13.58

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
34.40	6.00	0.00	4.50	44.90

Altra Provision Old Miles: 31.32	NB 915 Miles: 13.58

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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