| Location: Thornton,CO,USA Member Since: Jan 22, 2009 Gender: Male Goal Type: Local Elite Running Accomplishments: 5k- 16:23 (2011)
8k- 27:33 (2008)
10k - 35:12 (2021)
Half Marathon- 1:16:48 (2018)
Marathon - 2:41:52 (2019)
Half Marathon Count: 22
Marathon Count - 9
Short-Term Running Goals: Run and enjoy it! Long-Term Running Goals: Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 115.75 | 0.00 | 18.80 | 18.45 | 153.00 |
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| Asics 2130 GT Red Miles: 100.50 | Asics 2130 GT Orange Miles: 30.50 | Asics Hyperspeed 2 Flats Miles: 16.50 | Asics 2140 GT Black/Gold Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 5.00 | 7.50 |
| 5xmile today, ran them in 5:43, 5:38, 5:58, 5:52 and 5:45. Felt pretty decent, am battling a head cold and all. Other than that a good day. Went over 1000 miles on the year today! |
| Asics 2130 GT Red Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Very casual mileage today, 4.5 in 33:36, or 7:28 per mile. Really tried to keep it around 8, just couldnt do it. Making a conscious effort to slow it up is good though. |
| Asics 2130 GT Orange Miles: 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
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Got off course, so i had to improvise, even still there is some discrepency on the maps. It says it was only 5.86 or so, I remapped it at 5.94, but I had it mapped out to 6 and then couldnt find a turn it told me too, so who knows if its even right, either way Ill call it 6 in 37:17 or 6:13 per mile. Not a bad workout, was hoping for a tempo around 6:07's, but ill take 6:13, anytime I can get practice running hard for an extended period of time is good.
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| Asics 2130 GT Red Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nice casual 4 in 31:00, or 7:45's today. Took it easy in hopes of revamping my legs. |
| Asics 2130 GT Orange Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7, wanted to go 13, but had stomach problems thanks to tailgating all day and chowing not the best of food haha.
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| Asics 2130 GT Red Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran 7 last night around 9 pm, got up at put up another 7 this morning. since i wanted to go far last night and couldnt, i tried to get 7 miles on tired legs by running them back to back. It worked, i was tired. |
| Asics 2130 GT Red Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Pretty decent paced 5.5 today in 38:45, or just faster than 7:03 per mile. Felt good after a SRD yesterday, first 5k in a month this weekend. |
| Asics 2130 GT Red Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 3.25 | 6.00 |
| 13x400 today all either 1:19 or 1:20, for a total time of 17:17, which equalled out to around 5:19 miles. This is my typical race week speed workout.
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| Asics 2130 GT Red Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Pretty good pace for my mileage today, 7:00 per mile exactly, finished in 38:31, so just 1 second above perfect 7 min pace. Felt very good besides the humidity and stomach issues, and still toughed out a good run. |
| Asics 2130 GT Orange Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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easy 4 miles today in 29:25, avg of 7:21 per mile. Felt nice and relaxed. Did some injury prevention tonight after the regular core and stretching because i have had the beginnings of shin splints. I think my shoes are getting high mileage. race in two days!!
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| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| pre-race warmup 2 miles |
| Asics 2130 GT Red Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Sioux Falls Miracle 5k (3.1 Miles) 00:17:17, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.10 | 6.10 |
| Ran the 5k today in the Sioux Falls Half Marathon. Got 4th out of around 500 people. Kinda sucked cuz I just missed the money! lol (top 3 got cash payouts). Oh well, I ran well and I was happy with it, if I wouldnt have got all alone late in the race, i coulda pushed it and broke 17. 5:25 first mile, that was the only split they had though. Overall, a good day--A season best of 2009! |
| Asics Hyperspeed 2 Flats Miles: 3.10 | Asics 2130 GT Red Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Wow, so definitely was planning on like 5 miles today, turned into 11. I felt really good out there and just kept humming along, before I knew it, I had run 11 miles in 1:20:45 or roughly 7:20 per mile. Definitely shouldnt have run in my old shoes today, but they didnt perform too badly. |
| Asics 2130 GT Orange Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.50 | 0.00 | 6.00 |
| 3x1600 today, followed by an 800 at the end. Tried consciously to keep it around 6:00 per mile because that is the pace I am shooting for this weekend. Ended up running 5:42, 5:57, and 6:02. I feel like I dialed it in better the last two, the first was too fast for the sake of this workout. The last 800 was in 2:58. Overall a decent workout, but my legs are tired and it was humid. Taking it easy the rest of the week til the race on saturday. |
| Asics 2130 GT Red Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Mini-Taper for this weekends 15k. 4 miles today at 7:14 per mile, ended at 28:56. Pretty hot and humid, but the 4 miles felt really easy, wasnt really breathing hard, which is a good sign.
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| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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pre-race 2. I feel like Im ready to bust a good race tomorrow!
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| Asics 2130 GT Red Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Mccook Lake Race For Hope 15k (9.3 Miles) 00:58:04, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 9.30 | 0.00 | 11.30 |
| Where to start on this one...I lead the race through 8 miles, should have won it, but faded in the last mile and the two guys who had been about 10-20 yards behind me the whole race threw in a surge to beat me. I technically got 3rd, but the winner was a masters and took the masters title, so that made me 2nd overall. Kind of frustrating to start so well and end not so well, still happy with the time, i was sitting pretty through 6 miles (around 36:20). I maintained even 6's through 4. Ended at 58:04 or somewhere thereabouts, so there is a definite drop off. The race was for a great cause though (cancer fundraiser) and so that is the important thing. I did get a really nice plaque made out of a tree and some gift certificates to restaurants in sioux city, so overall not a bad day, just really thought I was gonna win this one. O well, go hawks! |
| Asics Hyperspeed 2 Flats Miles: 9.30 | Asics 2130 GT Red Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles today in 39:13 or just faster than 7:08 per mile pace. Felt really easy and pedestrian, but I was still pretty sore. Will probably do a similar run tomorrow and just add an extra 2 miles. |
| Asics 2130 GT Orange Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Legs were still really sore today, especially behind my left knee and my left hip (top of IT band). Because this was the case, I took two major corrective actions. 1 being I slowed the pace (finished in 48:16 or around 7:25's, i tried to go even slower than that, but really couldnt). 2 being shortened up the mileage a little. I was gonna go 7.5-8. Another thing I may do if Im still struggling with soreness over the next few days is I may run the 5k this weekend instead of the 10 miler. We'll see. |
| Asics 2130 GT Red Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 4.00 | 6.00 |
| Today was an absolutely amazing, breakthrough workout. I did 16x400 all within 77-79 seconds with 2 at 80. I had equal recovery between each 400, and totaled my time at the end which ended at 4 miles in 20:57 or 5:14 pace! Now granted I had breaks between each of those so its not like I ran a 20:57, but the principal here is that I maintained throughout and had a very uptempo workout. In fact, my times go faster throughout. The first "mile" was 5:18, then it went 5:15, 5:13 and 5:11 respectively. Thus, I pushed throughout the workout. I am definitely running the 5k this weekend instead of the 10 miler. Wanna see what I can get and hope that this workout is a good indicator of a great 5k this weekend, maybe even a PR!
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| Asics 2130 GT Red Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles today, still sore for some reason, i think my shoes are just going out, time for some new ones maybe...when i get the money. Other than that, today was 6 in 44:19 or just over 7:23 pace roughly. Cant wait for the 5k this weekend |
| Asics 2130 GT Red Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy today. Ran 29:25 which I think is the exact same time I ran for my "two day out pre race 4 mile run last week". I love pace and the crazy nuances of it. that averages to 7:21 per mile. Felt nice and easy and comfortable. Shooting for sub 17 this weekend. |
| Asics 2130 GT Red Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| pre race 2 |
| Asics 2130 GT Red Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Capital Pursuit 5k (3.1 Miles) 00:16:53, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.10 | 6.10 |
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Today I finally got back below 17 minutes! The weather was perfect this morning, a breezy 50 degrees at the start and clear skies. Started out in a 5:17, felt really easy though, i thought for sure I'd be around 5:45 or so, but sure enough I hit that first mile right where I needed to be. Second mile was 5:46, as I came through in 11:03. I have some doubt as to the accuracy of this second mile marker though. I think it was long, because I closed the last 1800 meters in 5:50, which means I ran a 5:10-5:14 third mile. Although I did pick it up, I dont know if I had picked it up that much. Regardless, I crossed in 16:53, my third fastest time ever and this year's season best. When I first saw the finish line, I thought for sure I was going to PR because the clock was at 16:12 and I had about three blocks to go. Turns out, those were a long three blocks as I didnt quite get the PR. Nonetheless I am super happy with this run. Now it is time to focus my attention towards the Sioux City Half Marathon on October 17--My goal race for the fall.
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| Asics Hyperspeed 2 Flats Miles: 4.10 | Asics 2130 GT Red Miles: 2.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A nicely paced 10 miles today in 1:13:21 or 7:20 per mile. I got a new watch that takes splits so my mile splits are as follows: 1- 7:16 2- 7:38 (uphill) 3- 7:04 4- 7:08 5- 7:19 (36:27) (7:14 pace) 6-7:23 7-7:19 8-7:09 9- 7:25 10- 7:35 (uphill) Overall, I kept it pretty steady. I noticed that while you can definitely tell my uphills, i had significant downhills on mile 1 and 9 and those were still evenly paced. Overall a good run. finished with 8x50 meter strides.
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| Asics 2130 GT Red Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Felt a little sluggish on todays run. 5.5 miles in 39:56 or a little over 7:15 pace. Did break out the new shoes though and they felt great. Splits are as follows: 1- 6:55 2- 7:20 3- 7:22 4- 7:35 5- 7:06 last .5- 3:37 (7:14 pace) Overall, an okay run in windy conditions, just felt very stiff. finished with 6x50 meter strides.
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| Asics 2140 GT Black/Gold Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 115.75 | 0.00 | 18.80 | 18.45 | 153.00 |
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| Asics 2130 GT Red Miles: 100.50 | Asics 2130 GT Orange Miles: 30.50 | Asics Hyperspeed 2 Flats Miles: 16.50 | Asics 2140 GT Black/Gold Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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