Paul Hafen

Week starting Oct 05, 2014

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Location:

Provo,UT,

Member Since:

Aug 14, 2014

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Recent Bests:

1500m - 4:25

5k - 16:32

10k - 36:08

1/2 Marathon - 1:19:18

Short-Term Running Goals:

- maintain 50-70 mpw

- Spring: dip under the U.S. masters all-american 1500m time - 4:20

- Fall: half-marathon under 1:17:00

Personal:

B.S. Exercise Science

M.S. Exercise Physiology

Doctoral Student: Exercise Sciences, Exercise Physiology
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.508.004.001.5065.00
Mon, Oct 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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Tue, Oct 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.004.000.0016.00

Giving some specific marathon training a try!

2 miles warm-up

8 miles on roads (HR 150-160bpm; 6:50 pace)

2 miles (12:27; HR 168)

2min recovery (active; walking)

2 miles (12:23; HR 171)

2 miles cool-down

*I'm not used to the 'longer' workouts like this (16 miles!) but I think I can learn to embrace them. It is definately an aspect of my fitness that I need to improve upon!

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Wed, Oct 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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Thu, Oct 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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Fri, Oct 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.001.506.00

.5 mile warm-up

1.5 mile @ RER1.0

4 mile cool-down

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Sat, Oct 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

Good long run, focus was on taking it easy and just running part of the Howloween Half course. Paced right at 7:28 which is near my R&R pace group speed.

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.508.004.001.5065.00
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