NoSlo

December 2008

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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
198.0642.40240.46
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

Cross Training: Eliptical training for one 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
4.005.009.00

9 Miles on treadmill:

 

2 mile warm up

5 miles at 8.7 mph

2 mile 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
5.005.0010.00

10 Miles

1 mile at 7.5 mph

2nd mile at 7.6 mph

3rd mile at 7.7 mph

 etc. to 10 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Slow milesFast milesTotal Distance
7.000.007.00

Ran on treadmill  - 7 slow miles - averaged about 7.3 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
17.000.0017.00

Oxford Loop

Left at 6:00 a.m. - very cold out today (teens?)

Out in about 1:07:30

Back at nearly the exact same:  2:15 overall

Was very difficult run.  Felt very sluggish and I don't think I could have run much further :-(

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
8.002.0010.00

Ran on treadmill:

8 miles at an average of about 7.8 mph

2 miles - 10 striders....about 30 seconds at 9.0 mph; 1 minute recovery at 7.0 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
13.000.0013.00

Kenosha Loop: 13 miles

Out in 50.30

Back in about 50:20

It has snowed last night.  Roads were wet, but not icy.  It was cold (estimate about 30's)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

6 mile recover run

 - 3 miles at 7.2 mph

- 1 mile at 7.4 mph

- 2 miles at 7.2 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
5.165.1510.31

Heaven & Hell Loop:

 39 minutes - first half

38 minutes - second half

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
2.009.0011.00

1 mile warm up at 7.5 mph

9 miles at 8.5 mph

1 mile cool down at 7.5 mph

On treadmill - .5 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
18.900.0018.90

Oxford Loop

Out in 1:18:34

Back in 1:16:52

Total time: 2:35:26

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
7.002.509.50

7 miles at 7.8  mph

Striders- 30+ seconds at 9.5 mph; 60 seconds 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
12.000.0012.00

12 miles at 7.8 mph and .5% 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
6.000.006.00

6 mile recovery

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

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

Treadmill- 9 miles (7.7 mph at .5% 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
4.006.0010.00

2 mile warm up

6 miles at 6:54

2 mile 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
12.000.0012.00

12 miles at track...alot of it was running in snow.  Total time - 1:33:54

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
11.000.0011.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
6.000.006.00

Recovery

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
18.000.0018.00

Out in about 1:10

Break for 3 minutes to eat granola bar

Back in 1:07:40

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 - Stairstepper for 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
10.002.7512.75

10 miles at 7.8 mph

10 - 100 mtr striders with approximately 1 min. breaks

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
12.000.0012.00

12 miles at the track

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
198.0642.40240.46
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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