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Week starting Mar 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.

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.037.000.004.5141.54
Altra Provision Old Miles: 41.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Mar 10, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.000.000.006.01

6.01 miles, 48:48, 8:09/mi.

Up at 1:45 am to catch a flight to Orlando, then a run after getting to the hotel.  Needless to say, expectations were set pretty low. 

Altra Provision Old Miles: 6.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Mar 11, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.510.000.004.5110.02

10.01 miles, 1:20:01, 8:00/mi.  1-5-5-1 Repeats, 1 minute increments, equal time on/off.

Warmer, flatter, and more concrete than I'm accustomed to.  Not a whole lot of fun but got it done. 

Altra Provision Old Miles: 10.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Mar 12, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.220.000.000.008.22

8.22 miles, 1:06:54, 8:08/mi.

Easy miles. 

Altra Provision Old Miles: 8.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Mar 13, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.230.000.000.008.23

8.23 miles, 1:07:33, 8:12/mi.

Sunny and warm and still flat.  Easy miles after work. 

Altra Provision Old Miles: 8.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Mar 14, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.067.000.000.009.06

9.06 miles, 1:06:52, 7:23/mi.  1 mile warmup, 7 miles @ MP effort, 1 mile cooldown.  

Despite feeling like this run was going to be difficult, even the warmup mile was quicker than expected.  Gradually ratcheted down from the 7:30s to the 7:00s with one under 7.  Fastest run of this length in a long time. 

Altra Provision Old Miles: 9.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.037.000.004.5141.54
Altra Provision Old Miles: 41.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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