| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
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| Adrenaline 8 (Blue) Miles: 15.00 | Asics 2130 (Blue) Miles: 8.00 | NB 903 Miles: 8.00 |
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| Night Sleep Time: 53.00 | Nap Time: 0.00 | Total Sleep Time: 53.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles in 31:07, 7:19/mi, HR 160. Could feel yesterday's core workout in my legs, otherwise uneventful. |
| Adrenaline 8 (Blue) Miles: 4.25 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. Core exercises. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 59:26, 7:25/mi, HR 164. Some gusty winds on the outbound uphill stretches today, otherwise okay. 5 short (6-8 sec) hill sprints in the steeper parts to help with leg strength. |
| Asics 2130 (Blue) Miles: 8.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles in 30:58, 7:17/mi, HR 157. Very, very, very wet. Core exercises post-run. |
| Adrenaline 8 (Blue) Miles: 4.25 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 59:27, 7:26/mi, HR 158. A gorgeous day for a run...mostly cloudy, 49F, and calm...great weather for November. So, of course the run was great too. 8 x 6-8 sec steep hill sprints thrown in for good measure. Form drills and core workout afterwards. | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles in 47:21, 7:17/mi, HR 160. Another gorgeous day. Legs a bit tired; otherwise all good. Turned 6 into 6.5 since the pace was a tad quick. |
| Adrenaline 8 (Blue) Miles: 6.50 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
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| Adrenaline 8 (Blue) Miles: 15.00 | Asics 2130 (Blue) Miles: 8.00 | NB 903 Miles: 8.00 |
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| Night Sleep Time: 53.00 | Nap Time: 0.00 | Total Sleep Time: 53.00 | |
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