NoSlo

November 2009

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Erie,CO,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

Short-Term Running Goals:

  • Qualify for Boston - done!

Personal:

  • Married
  • 2 dogs
  • Native to Colorado
  • Always wait too long to buy new shoes

Click to donate
to Ukraine's Armed Forces
Miles:This week: 33.35 Month: 200.05 Year: 685.05
Adidas - Orange 1/31 Lifetime Miles: 200.50
Adidas Black - 1/31 Lifetime Miles: 180.35
Slow milesFast milesTotal Distance
128.0086.50214.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Eliptical - Cross train for 45 minutes

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
5.005.0010.00

10 miles on treadmill

2 miles at 7.5 mph

2 miles at 7.6 mph

 etc.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
2.505.508.00

Treadmill

Warm up 2 miles at 7.5 mph

Tempo run for 5 miles at 8.3 mph

Bad side stitch..walked for .25 miles

Finished run at 8.3 mph




Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
0.009.009.00

Conoco Loop - Total time was 1:07:29

Out in 34:05

Back in 33:24

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
7.000.007.00

7 miles - High School loop - Ran slow...took an hour

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
8.008.0016.00

Oxford Road Loop:

 Out in 1:05:17

Back in 1:00:30!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
4.504.509.00

Conoco Loop

Out in 34:22

Back in 33:03

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
9.000.009.00

High School Loop - 9 miles

Out in 35:45; Back in 35:15

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
0.009.009.00

9 miles Conoco Loop - Total  time was 1:06:30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
9.000.009.00

9 miles on treadmill

2 at 7.5

2 at 7.6 mph

2 at 7.7 mph

3 at 7.8 mph

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
17.000.0017.00

17 Miles - Oxford Road Loop

Out in 1:09:15

Back in 1:05:30

Total time was about 2:15

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
9.000.009.00

Nine miles on treadmill - 1% grade:

1 mile at 7.5 mph

1 mile at 7.6 mph

1 mile at 7.7 mph

6 miles at 7.8 mph

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.503.5010.00

10 miles on treadmill:

5 minutes at 7.8 mph

2.5 minutes at 9.0 mph

9 intervals

cool down

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
4.504.509.00

9 miles - Conoco Loop

Out in 34:45

Back in 33:30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
7.000.007.00

7 slow miles on the treadmill - Recovery run

7.0 miles per hour

1% grade

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.506.5013.00

Kenosha Loop

Out in 50:15

Back in 48:25

Am very tired today (3-4 hours sleep)..but, felt good about the run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
8.000.508.50

7 miles:

2 mile splits:

- 15:58

- 14:53

- 15:05

- 7:39

10 x 100 meter striders/ jog in between

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
1.009.0010.00

10 miles at track:

2 mile splits:

14:51

14:32

14:23

14:34

7:15

7:51 cool down

Ran fast, but felt extremely good.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

5 mile recovery run - 7.0 mph on treadmill - 1% grade

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
1.009.0010.00

10 miles at the track

Ran at 7:00 minute pace miles.  Felt very good.  That pace is very quick for me, but felt ok running it.  Cool down was at 7:25 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

5 miles on the treadmill - 7 mph pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
8.008.0016.00

16 miles

Oxford Loop

Out in 1:01:48.  Started run at 6:00, had headlight for first 6-7 miles

Rest at 8 mile mark for 1 minute (enjoyed beautiful view of mountains)

Back in 1:00:04

Good morning run!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

Cross Training - 30 minutes on eliptical; 30 minutes on bike

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
4.504.509.00

Conoco Loop - 9 miles

Out in 33:19

Back in 34:19 (had to get dog back to owner)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
128.0086.50214.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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