| 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 | | 1733.91 | 161.30 | 91.98 | 42.81 | 2030.00 |
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| Asics 2170 Slv No Mark Miles: 34.85 | Asics 2000 2 Red/black Star Miles: 487.65 | Asics 2170 GT Starred Miles: 110.50 | Asics DS Trainer Bl/Yel Miles: 121.50 | Asics DS Trainers Miles: 53.55 | New Asics Red 2000 2 Miles: 548.42 | Saucony Kinvara Flats Miles: 16.85 | Asics Hyperspeed 2 Flats Miles: 45.50 | Asics 2000 2 Blue/orange Star Miles: 425.23 | Asics 2000 2 Blue/orange NEW Miles: 180.95 |
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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 | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| easy morning run to start of 2015
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| Asics 2170 Slv No Mark Miles: 3.60 |
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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 | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| a little under 5 this morning, felt pretty easy
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| Asics 2000 2 Red/black Star Miles: 4.80 |
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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 | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| first 3 miles were somewhat uptemp, GMP range, 6:52, 6:55, 6:46, then slowed to finish 6 in 42:21, 7:03.5 avg pace
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| Asics 2000 2 Red/black Star 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 | | 3.25 | 2.00 | 0.00 | 0.00 | 5.25 |
| hit the treadmill tonight for a little over 5
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| Asics 2170 GT Starred Miles: 5.25 |
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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 |
| treadmill 6 tonight as it is very very cold out
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| Asics 2000 2 Red/black Star 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 |
| treadmill tonight and probably stuck on it for a few more days as this cold snap stays around
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| Asics 2170 Slv No Mark 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 | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| treadmill tonight
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| Asics 2000 2 Red/black Star 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| mill
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| Asics 2000 2 Red/black Star Miles: 5.00 |
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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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| finally able to go outside tonight, 8.25 in 58:47, approx. 7:08 pace
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| Asics DS Trainer Bl/Yel Miles: 8.25 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy morning run
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| Asics 2170 GT Starred Miles: 5.00 |
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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 |
| treadmill tonight
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| Asics 2170 Slv No Mark 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 | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| outside on a very cold evening. 7:17 avg pace
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| Asics 2170 GT Starred Miles: 5.10 |
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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 | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| run outside tonight, a little chilly, but much better than it has been, went through the first 4 miles in somewhere near 27:10, 6:47 pace, then slowed a little to log the rest of the mileage. Total 7 was somewhere around 41:30, 6:56 avg pace total,
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| Asics 2000 2 Red/black Star 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| easy pace tonight, a little warmer than it has been, almost 40! 6.3 in 45:xx, 7:16 avg pace according to the garmin
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| Asics 2170 GT Starred Miles: 6.30 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy tonight
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| Asics 2000 2 Red/black Star Miles: 5.00 |
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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 | 4.00 | 0.00 | 0.00 | 10.00 |
| decent long-ish run tonight, wind at my back to start then full on in my face at about 30 mph on the way back, made for tough sledding, but finished in 1:11:XX, 7:10 avg pace
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| Asics DS Trainer Bl/Yel 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy run in shorts tonight, decent weather
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| Asics 2170 Slv No Mark 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 | | 3.25 | 1.00 | 0.00 | 1.00 | 5.25 |
| tried to get a quick mile in tonight to guage where I am at, I hit 5:36, which is better than where I thought I'd be. 5.25 total, was kind of in a hurry
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| Asics DS Trainers Miles: 5.25 |
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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 kind of blah miles tonight, felt very average, 7:17 avg pace
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| Asics 2000 2 Red/black Star 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| kind of a blah run tonight
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| Asics 2000 2 Red/black Star Miles: 5.25 |
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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 | 2.00 | 0.00 | 0.00 | 6.50 |
| good run tonight, picked up my pace over the last 2 miles over the hills and really pushed it so that was nice to get a little effort increase. 7:09 total avg pace for 6.5
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| Asics 2000 2 Red/black Star 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 | | 0.00 | 6.00 | 1.00 | 0.00 | 7.00 |
| really nice day out, in the 50s, felt pretty good, hit the following splits:
1- 6:54
2- 6:47
3- 6:39
4- 6:43
5- 6:49
6- 6:54
7- 6:47
total-- 7 in 47:33, 6:48 avg pace, felt pretty good throughout
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| Asics 2000 2 Red/black Star 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| hilly course tonight, pretty easy 6.5, 7:26 avg pace, strides, weights
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| Asics 2000 2 Red/black Star 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 | | 5.50 | 1.00 | 0.00 | 0.00 | 6.50 |
| easy run tonight, a little windy, 7:13 avg pace for 6.5 according to the garmin
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| Asics 2170 Slv No Mark 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 | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| got in 6 miles tonight, 2nd and 3rd miles together in 5:49 and 5:53-- 11:42, 5:51 avg pace for 2 miles, then 3 mile cooldown--felt pretty good throughout
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| Asics DS Trainers 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| very windy night run, kind of cold too, 6.5 in 7:14 pace
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| Asics 2000 2 Red/black Star 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 tonight, 7:12 avg pace, strides, weights
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| Asics 2170 GT Starred Miles: 6.25 |
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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 | 5.00 | 0.00 | 0.00 | 12.00 |
| kind of a raw night to run, pretty hard rain in the process of changing over to snow mid-run, was cold and then frozen, 12 miles in 1:25:50, 7:09 avg pace, first 5 downhillish as usual were between 6:50-7:00, then slowed considerably after the footing got sloppy between 10-12 miles. took a spill with about 1.5 to go, scared me more than anything, but just kind of a reminder not to take corners full bore when its snowing and the roads are refreezing, good run though, felt tough but probably just because of the conditions
Jan- 174.55
YTD- 174.55/2000
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| Asics 2000 2 Red/black Star Miles: 12.00 |
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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 |
| 7 on the treadmill. Got over a foot of snow over the weekend and there is nowhere to run outside as of right now.
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| Asics 2000 2 Red/black Star 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 | | 3.30 | 0.00 | 3.00 | 0.00 | 6.30 |
| treadmill tonight, hit miles 2-4 in 6:02 pace, 18:06 total for a tempo workout, other miles were w/u and c/d, GHMP felt good to get for a few minutes
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| Asics 2170 GT Starred Miles: 6.30 |
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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 |
| treadmill on a frigid night, 7 easy in about 7:18 pace
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| Asics 2000 2 Red/black Star 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 | | 3.60 | 0.00 | 4.00 | 0.00 | 7.60 |
| 2 mile warmup, 4 miles GHMP--6:03 avg pace--24:12 total for 4 miles, good tempo workout, then 1.6 cooldown
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| Asics DS Trainer Bl/Yel Miles: 7.60 |
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7:20 avg pace tonight, decent temp, however the roads and trails were really crappy still
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| Asics 2170 Slv No Mark Miles: 7.25 |
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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 | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| 10 total together, really a worst case scenario out and back, had a major stomach issue at the turnaround at 7 miles, first thought was to make it back home and that maybe it would pass, took a GU early to try to calm my stomach, didn't work, made it 3 miles into the return trip then i had to find a restroom and that took me on a crazy roundabout route of locked park bathroom doors, walking-jogging and finally ending up at a caribou coffee, then jogged the rest of the way home after the stop, but the whole flow was thrown off and it ended my bid at a decent long run, although my 10 miles was pretty solid before the wheels came off, just one of those things that happen to runners
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| Asics 2000 2 Red/black Star Miles: 13.00 |
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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 |
| 7 in 7:14 pace on a cool, windless Feb. evening, felt pretty average
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| Asics 2000 2 Red/black Star 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 | 2.00 | 0.00 | 0.00 | 7.50 |
| pretty solid workout tonight, no garmin watch as it was dead battery, but i ran the familiar hillier route that i've been hitting a lot lately. Felt pretty decent and wrapped the entire run up in around 53:14, which is about 7:06 avg for the whole run
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| Asics 2170 GT Starred 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 | | 2.50 | 0.00 | 5.00 | 0.00 | 7.50 |
| treadmill tonight to get in some speed work. started off with a mile wup then went right into some GHMP speed, held 6:03 for 4 miles then dropped to 5:49 to close out the 5 mile tempo run, total time was just over 30:00. 6:00 pace, felt tough but I got through it and that is the important part. Should be a good sign of where I am in terms of fitness.
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| Asics DS Trainers 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 tonight on a very cold night, 57:43, 7:13 avg pace, felt pretty good tonight, strides and weights
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| Asics 2000 2 Red/black Star 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| felt really sluggish tonight
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| Asics 2000 2 Red/black Star Miles: 7.25 |
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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 | | 11.00 | 2.50 | 0.00 | 0.00 | 13.50 |
| long run on the treadmill tonight with an uptempo finish (6:49 pace last 2.5), 13.5 total in right about 1:38:00, 7:16 avg total pace, 7:19 was my pace before the uptempo section
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| Asics DS Trainer Bl/Yel Miles: 13.50 |
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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 |
| easy run outside tonight, 7:16 avg pace for 6.5
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| Asics 2000 2 Red/black Star 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 | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| treadmill tonight to get some speed in, hit the 3 mile tempo in 6:03, 5:56, 5:49, progressively faster for a cumulative 3 mile tempo in 17:50, a really good sign of my increasing fitness, short on time and its a cut week so I ended with just 6 tonight
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| Asics DS Trainers 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| treadmill tonight
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| Asics 2170 GT Starred Miles: 6.50 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| treadmill run tonight, took it easy after not feeling the greatest last night and into today
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| Asics 2000 2 Red/black Star Miles: 6.30 |
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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 | | 1.30 | 4.00 | 1.00 | 0.00 | 6.30 |
| treadmill tonight, but a decent run, did GMP for 2 miles then hit a 6:00 mile then kept it going at GMP
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| Asics DS Trainers Miles: 6.30 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Asics 2000 2 Red/black Star Miles: 8.00 |
|
| 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 | | 5.75 | 1.00 | 0.00 | 0.00 | 6.75 |
| almost 7 outside tonight on a very cold evening.
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| New Asics Red 2000 2 Miles: 6.75 |
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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 |
| |
| Asics 2000 2 Red/black Star Miles: 4.50 |
|
| 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 |
| |
| New Asics Red 2000 2 Miles: 5.50 |
|
| 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 |
| |
| Saucony Kinvara Flats 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| |
| Saucony Kinvara Flats Miles: 6.50 |
|
| 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 |
| treadmill
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| Asics 2000 2 Red/black Star Miles: 4.00 |
|
| 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 | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
| two runs today, one in the morning for 2 miles to wake up, then a 4.35 mile run around my hometown
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| Saucony Kinvara Flats Miles: 4.35 | Asics 2000 2 Red/black Star Miles: 2.00 |
|
| 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 | | 3.50 | 3.00 | 0.00 | 0.00 | 6.50 |
| treadmill tonight
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| New Asics Red 2000 2 Miles: 6.50 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Treadmill again tonight, this cold is getting really old
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| Asics 2000 2 Red/black Star Miles: 6.30 |
|
| 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 |
| |
| New Asics Red 2000 2 Miles: 7.00 |
|
| 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 | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| outside around the hometown
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| Asics 2000 2 Red/black Star Miles: 7.40 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| treadmill morning
|
| Asics 2000 2 Red/black Star Miles: 5.00 |
|
| 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 | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| outside on a gorgeous day, 7 in 7:13 avg pace
|
| New Asics Red 2000 2 Miles: 7.00 |
|
| 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 | | 5.25 | 0.00 | 2.00 | 0.00 | 7.25 |
| Nice workout tonight, got a 6:03 and a 6:05 mile in, mile easy, on, easy, on, c/d format, just wanted to get a gauge of what this pace felt like effort-wise and was pleasantly suprised at the 6:03, the 6:05 later actually felt tougher, kind of lost some fitness over the last few weeks with my illnesses, but am back to feeling pretty good and haven't lost an irrevocable amount of fitness
|
| Asics 2000 2 Red/black Star Miles: 7.25 |
|
| 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 | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| slogfest-7:21 avg pace, legs felt really heavy
|
| New Asics Red 2000 2 Miles: 7.10 |
|
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| beautiful night for a run--70 degrees, 7:11 avg pace for 6.5 miles
|
| Asics 2000 2 Red/black Star Miles: 6.50 |
|
| 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 | | 3.30 | 1.00 | 0.00 | 2.00 | 6.30 |
| good run tonight, 5:41 and a 5:51 mile repeats between some easier mileage
|
| Asics 2170 GT Starred Miles: 6.30 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| New Asics Red 2000 2 Miles: 7.00 |
|
| 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 | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| kind of sore today from basketball yesterday, really warm for march--84 degrees, but dry, 6.8 in 7:22 pace
|
| New Asics Red 2000 2 Miles: 6.80 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| nice run tonight on a cooler evening--7.5 in 7:19 avg pace
|
| Asics 2000 2 Red/black Star Miles: 7.50 |
|
| 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 | | 3.90 | 0.00 | 3.10 | 0.00 | 7.00 |
| got out for an easy mile, then dropped into a tempo for a 5k, ended up running the 5k in around 18:50. 6:06, 5:58, 6:06 then 39-40 seconds. Felt pretty easy effort-wise, just dealt with some small hills and some headwind. Overall, just wanted to gauge where I was at given my recent weeks of reduced training due to illness. Cooled down for the rest, overall a good workout
weights
|
| Asics 2170 GT Starred Miles: 7.00 |
|
| 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 | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 8 easy tonight in 7:11 pace, strides
|
| New Asics Red 2000 2 Miles: 8.00 |
|
| 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 | | 2.30 | 4.00 | 0.00 | 0.00 | 6.30 |
| first 4 miles on GMP
|
| Asics 2000 2 Red/black Star Miles: 6.30 |
|
| 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 | | 11.60 | 1.00 | 0.00 | 0.00 | 12.60 |
| perfect day for running--high 50s to almost 60, light ne breeze, hit 12.6 miles in 1:30:43, 7:12 avg pace, strides afterwards
felt pretty tough at the start, but loosened up towards the middle and end and after the GU at mile 7, overall been increasing lately and so it will feel good to take a day off tomorrow
|
| New Asics Red 2000 2 Miles: 12.60 |
|
| 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 | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| beautiful afternoon run, 7.75 miles in 7:15 avg pace
|
| Asics 2000 2 Red/black Star Miles: 7.75 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| average run tonight, felt pretty tired and my legs were not turning over real well--probably need a day off tomorrow or the following day, avg pace was 7:22--strides
|
| Asics 2170 GT Starred Miles: 7.50 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| decent run tonight, 7:21 avg pace, hillier course, but just worked on steady pacing and building mileage
|
| New Asics Red 2000 2 Miles: 8.00 |
|
| 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 | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| treadmill tempo tonight just to make sure the pace was regulated. tempo portion was 5 miles in 30:37, 6:07 avg pace, splits were 6:13, 6:08, 6:06, 6:08, 5:59--felt pretty easy
|
| Asics DS Trainers Miles: 8.00 |
|
| 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 | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| easy run tonight
|
| Asics 2170 GT Starred Miles: 6.75 |
|
| 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 | | 12.75 | 2.00 | 0.00 | 0.00 | 14.75 |
| good long run tonight, 7:06-7:12 pace avg for most of it, 1:44:xx for the run, did strides and ice bath afterwards--felt pretty good, had a few GMP miles on the way back which is uphill and that was nice to see, getting a lot stronger and I feel like I am getting into pretty good shape
|
| New Asics Red 2000 2 Miles: 14.75 |
|
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| slogfest today--7:37 pace, goal was slow and easy and thats what I got
|
| Asics 2000 2 Red/black Star Miles: 6.25 |
|
| 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 | | 5.00 | 0.00 | 0.50 | 1.00 | 6.50 |
| A fast mile tonight to gauge what I could run a fast one in, 5:32 was the result--not terrible, tried for another one, but only got 800 meters in (3:02 for the split, so more of a tempo mile pace) but then had some stomach issues and had to get home quick. 6.5 total
|
| New Asics Red 2000 2 Miles: 6.50 |
|
| 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| decent run tonight on a warm, windy night. 7;19 avg pace
|
| Asics 2170 GT Starred Miles: 7.25 |
|
| 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 | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| speedwork portion of the run was good today, but it threw my stomach into disarray as I had to stop at a gas station on the way home--really didnt feel good and could tell towards then end of the tempo portion it was going to be trouble. tempo portion was 6:07, 5:56, 6:06, 6:08, total of 24:17, 6:04 avg pace, felt pretty easy from an effort standpoint, but stomach issues cost me from going further (was originally trying for a 6 miler)
|
| Asics DS Trainer Bl/Yel Miles: 7.50 |
|
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| |
| Asics 2170 GT Starred Miles: 6.25 |
|
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| |
| Asics 2000 2 Red/black Star Miles: 6.25 |
|
| 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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| decent effort tonight, 7:11 avg pace, did strides after, felt pretty easy overall although my legs are feeling somewhat tired
|
| New Asics Red 2000 2 Miles: 10.00 |
|
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| treadmill
|
| Asics 2000 2 Red/black Star Miles: 6.25 |
|
| 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 | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| Treadmill tonight in Arizona--got in 4 decent mile at 6:07 avg pace per. Overall, good effort, just kind of tired and will be taking Wednesday off.
|
| Asics 2000 2 Red/black Star Miles: 7.50 |
|
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| treadmill morning run
|
| Asics 2000 2 Red/black Star Miles: 6.25 |
|
| 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 | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| decent run tonight at home
|
| New Asics Red 2000 2 Miles: 7.30 |
|
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| decent run, 7:14 avg pace
|
| New Asics Red 2000 2 Miles: 8.25 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy treadmill run tonight
|
| Asics 2000 2 Red/black Star Miles: 5.00 |
|
| 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 | | 3.25 | 4.00 | 0.00 | 0.00 | 7.25 |
| decent workout tonight on the treadmill, nice enough day here in Lafayette, but ridiculously humid--made the decision to stay on the mill
|
| Asics 2000 2 Red/black Star Miles: 7.25 |
|
| 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 | | 3.85 | 0.00 | 2.55 | 0.00 | 6.40 |
| found a really cool trail in a local park here in lafayette tonight, very humid, but after raining all day it wasn't too bad of temp. loop was 1.28.-.9 miles (measured afterwards--park claims 1.25), first loop was easy, then ran an 8:14 which is around 6:22 pace, then dropped to 7:41 for the next which is 5:57 pace at 1.29 miles, then did two loops reverse direction to cooldown, 6.4 roughly total--felt pretty good and nice to get back outside
|
| Asics 2000 2 Red/black Star Miles: 6.40 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| treadmill on a rainy Lafayette evening
|
| Asics 2000 2 Red/black Star Miles: 6.30 |
|
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| morning run on the treadmill
|
| Asics 2000 2 Red/black Star Miles: 5.25 |
|
| 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 | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| awesome cool rainy afternoon run today, went 13.3 in 1:37:xx, 7:18 avg pace, felt very easy and smooth--good run overall--did strides afterwards
|
| Asics 2000 2 Red/black Star Miles: 13.30 |
|
| 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| |
| Asics 2170 GT Starred Miles: 7.25 |
|
| 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 | | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
| got an uptempo 3 miles in the middle of tonights run, 3 mile tempo,-- 1st was 5:55, 2nd was 5:54, last was 6:00. 17:49 total for 3 miles, 5:56 avg. felt pretty easy overall--which is a good sign
|
| Asics DS Trainers Miles: 7.50 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| decent run tonight, 7:14 pace
|
| New Asics Red 2000 2 Miles: 8.00 |
|
| 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 | | 3.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| good run tonight, started out relatively easy, then rolled off my last 5 miles in 6:55 or so pace--just felt like an easy effort, 10 miles total in 1:10:09, 7:01 avg pace
|
| New Asics Red 2000 2 Miles: 10.00 |
|
| 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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| |
| New Asics Red 2000 2 Miles: 7.25 |
|
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| was thinking 18-20 today, legs were completely trashed and so I got in 12--probably going to focus on shorter races this spring
|
| New Asics Red 2000 2 Miles: 12.00 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Amazing spring evening, 7.5 in 7:23 pace w/ strides
|
| New Asics Red 2000 2 Miles: 7.50 |
|
| 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 | | 4.25 | 3.00 | 0.00 | 0.00 | 7.25 |
| |
| New Asics Red 2000 2 Miles: 7.25 |
|
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| mill--on vacation
|
| New Asics Red 2000 2 Miles: 5.25 |
|
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| mill, on vacation
|
| New Asics Red 2000 2 Miles: 5.25 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| barefoot on the beach, not sure total distance
|
| 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| treadmill before leaving perdido beach
|
| New Asics Red 2000 2 Miles: 5.30 |
|
| 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 | | 3.40 | 3.00 | 0.00 | 0.00 | 6.40 |
| easy run in my hometown tonight, felt pretty easy
|
| Asics 2000 2 Red/black Star Miles: 6.40 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy paced run tonight -- 7 in 7:28 avg pace
|
| Asics 2170 GT Starred Miles: 7.00 |
|
| 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| legs felt rough
|
| New Asics Red 2000 2 Miles: 5.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Tulip Time Klompen Classic 5k (3.15 Miles) 00:18:21, Place overall: 13, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 0.00 | 3.15 | 0.00 | 8.00 |
| Pella Klompen Classic today, a race I've always wanted to be a part of, my legs have been sore and tired for the last 2 weeks, so I knew I wouldnt run a blazing time today, so instead, I decided I wanted to run a smart race. Gun went off at 7pm, great weather, low 70s, a little humidity and windy, pretty flat course--pella is looking beautiful this time of year by the way with all the tulips and the green grasses, my goal was to be around 5:50s for each mile and to not lose any time. I nailed this goal. Hit 5:50 first mile, 5:51 second, and 5:49 third--almost perfectly even splits, the last ".1" was long according to my garmin at .15 in :52, so overall, my garmin said the course was long and I clocked 18:21 for the "5k", which doesnt seem accurate given my even splits, not too worried though, it was a fun race and I executed a race plan. Got 13th out of almost 1900 runners, I did get 4th in my age group, just missed placing--nice to be out racing again and such a beautiful evening to do so...plus I got 2 race shirts!
|
| Asics Hyperspeed 2 Flats Miles: 3.15 | Asics 2000 2 Red/black Star Miles: 4.85 |
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 7:15 avg pace + strides
|
| New Asics Red 2000 2 Miles: 8.50 |
|
| 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 | | 8.60 | 0.00 | 0.00 | 2.40 | 11.00 |
| good workout today, couldnt decide if I wanted to do speed or distance, so I did a little of both, got a mile in 5:30, then did some 400s, 11 total
|
| Asics DS Trainer Bl/Yel Miles: 11.00 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| first thing this morning, got 8 miles done in 7:41 avg pace, took it easy and just kind of zoned out for a shakeout run
|
| Asics 2000 2 Red/black Star Miles: 8.00 |
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Good run tonight, got through 8.5 in just under 1:03:00--7:23-24 avg pace.
|
| New Asics Red 2000 2 Miles: 8.50 |
|
| 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 | | 4.50 | 0.00 | 0.00 | 2.50 | 7.00 |
| did some 1k repeats today, although had some serious stomach issues (big lunch) and so had to cut it a little short, quality was still good on the 4 repeats I got done, i hit 3:28, 3:28, 3:28, and 3:33--each with a 1k easy between, felt pretty easy actually, which is 5:34 pace on the 3:28s, it was cool to hit those with such repetition--i was locked in on these. 7 miles overall
|
| Asics DS Trainer Bl/Yel Miles: 7.00 |
|
| 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 | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| rainy, muggy evening run after work, got 7 done in about 7:16 pace and was completely soaked
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| Asics 2170 GT Starred Miles: 7.00 |
|
| 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| |
| Asics 2000 2 Red/black Star Miles: 5.30 |
|
| 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 | | 5.20 | 0.00 | 3.75 | 0.25 | 9.20 |
| held a 6:00 pace was going to go for a 10k at that pace, but the humidity and heat got to me, I stopped after the first 5k--18:38 roughly, then I did anohter 1k and another .25 separately to complete the 4 miles of speedwork--3.75 at tempo pace, the final .25 at goal 5k. set my watch to KM instead of miles and I notice that helps a lot in being able to maintain pace
|
| Asics DS Trainer Bl/Yel Miles: 9.20 |
|
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| really good morning run today, a little humid, but i was able to trudge through 9 at 7:28 avg pace
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| New Asics Red 2000 2 Miles: 9.00 |
|
| 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 | | 9.30 | 1.00 | 0.00 | 0.00 | 10.30 |
| really solid run tonight despite tired legs, 1:15:XX for 10.3 miles-- 7:19 avg pace according to the garmin, did strides
|
| New Asics Red 2000 2 Miles: 10.30 |
|
| 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 | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| decent run tonight
|
| Asics 2000 2 Red/black Star Miles: 7.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| morning treadmill out in colorado
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| New Asics Red 2000 2 Miles: 6.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy run today on the mill
|
| New Asics Red 2000 2 Miles: 5.00 |
|
| 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 | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| bad stomach issues
|
| New Asics Red 2000 2 Miles: 7.00 |
|
| 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| bad stomach issues again, had to cut short
|
| Asics 2000 2 Red/black Star Miles: 5.30 |
|
| 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 | | 6.50 | 3.00 | 0.00 | 0.00 | 9.50 |
| felt pretty good today--9.5 in 7:16 avg pace, very humid morning--did strides after--stomach felt better today
|
| New Asics Red 2000 2 Miles: 9.50 |
|
| 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 | | 4.75 | 1.00 | 1.00 | 0.00 | 6.75 |
| taper-ish this week starting today for dam to dam half on saturday, strides after
|
| New Asics Red 2000 2 Miles: 6.75 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy
|
| New Asics Red 2000 2 Miles: 5.00 |
|
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| easy run over my lunch break
|
| New Asics Red 2000 2 Miles: 3.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Dam to Dam 5k (3.11 Miles) 00:17:38, Place overall: 5, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.19 | 0.00 | 0.00 | 3.11 | 9.30 |
| Dam to Dam 5k today, decided to drop from the half to the 5k as my training has not really been conducive to a half, this ended up being a really good call. Got up around 6 for a 9:30 start--drove down to the parking garage on 9th and locust, went and watched the elites finish the half- 1:04:xx was the winner, pretty quick, warmed up for a little under 2 miles, did some strides and a burnout to get my legs broken in and ready for the 5k, made the decision to set my watch to km instead of miles so that I could get more frequent updates on my pace, goal was 3:30s each time (17:30 pace) got out easy and felt pretty relaxed, 3:22 at the first k, much faster than anticipated, but it felt fine, was at about 5:21 at the mile, 3:26 for the 2nd k, 3:30 for the 3rd k, started to pull away from the guy i had been running with and realized I was in 5th place, there are about 3000 runners in this race and so I was not expecting a top 5, goal was to keep it together and try to run down the 4th place runner--vic morales, a guy I have raced many times before, 4th k was 3:31, we were fully with the half marathon walk/joggers now and so the course was packed, pretty straight course, so just a few tangents that i didnt quite get, last k was 3:36, but i still wasn't finished, something in the neighborhood of 15 seconds leftover (.07k roughly) the course probably wasnt long, i just wasn't able to get a good tangent run given the runners ahead, regardless, 17:38 for the 5k, a really good effort that I am pleased with. got a medal for getting 3rd in my age group--still cant believe I got 5th in this prestigious event. pretty cool! 4 mile cool down.
Time update: official time was 17:38, one second faster. Every second counts! brings avg pace from 5:41 to 5:40
|
| Asics Hyperspeed 2 Flats Miles: 3.11 | New Asics Red 2000 2 Miles: 6.19 |
|
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| morning long slow run today, 7:32 avg pace for 10.5 total + strides
|
| Asics 2000 2 Red/black Star Miles: 10.50 |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| bookend tens! felt good enough to just keep running today and ended with another 10 in about 7:21 pace overall--strides after
|
| New Asics Red 2000 2 Miles: 10.00 |
|
| 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 | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
| easy run tonight, got 6:20 for mile 2, overall 7 miles in 7:11 avg pace + strides
|
| New Asics Red 2000 2 Miles: 7.00 |
|
| 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 | | 4.30 | 1.00 | 0.00 | 0.00 | 5.30 |
| easy run tonight
|
| New Asics Red 2000 2 Miles: 5.30 |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy during lunch break, very humid
|
| New Asics Red 2000 2 Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Run Your Buns Off 5k (3.11 Miles) 00:17:19, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.09 | 0.00 | 0.00 | 3.11 | 10.20 |
| Good run today. had to get up pretty early, race started at 8 and was a little bit of a drive, noticed I had forgotten my watch, so I stopped at a walmart on the way to get a $10 one so I had something to judge my pace on, race started a little late. My warmup had been good and my pre-race this week had been superb. gun went off and it was just one other guy and me, we talked a little during the race, he was a collegiate runner and a miler, so I knew to beat him, I'd have to run a good race. First split was 5:11, but we both agreed this marker was short, 2nd marker was 10:33, probably still short, he started gapping me at this point, I couldn't cover it, last 1.1 was long--although overall, I think the course was spot on 5k. crossed the line in 17:19, very happy with that pace--nice to get a solid race in and to continue improving my times. 5 and change for the cool down, 10.2 total today, solid overall
|
| Asics Hyperspeed 2 Flats Miles: 3.11 | New Asics Red 2000 2 Miles: 7.09 |
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| so sweaty--pure humidity this am, 78 temp with dew point at 71, just oppresive-- battled through to get 8.5 in 7:32 avg pace per mile
|
| New Asics Red 2000 2 Miles: 8.50 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| had some stomach issues today, cut short at 6
|
| Asics 2000 2 Red/black Star Miles: 6.00 |
|
| 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 | | 5.15 | 1.00 | 1.00 | 0.00 | 7.15 |
| hot run today, almost 90 and somewhat humid, ran mile 2 in 6:09 just to get legs moving, did 8 strides after, 7:07 avg pace for 7.15 total miles
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| New Asics Red 2000 2 Miles: 7.15 |
|
| 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 | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| humid and rainy
|
| New Asics Red 2000 2 Miles: 5.15 |
|
| 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 | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| |
| New Asics Red 2000 2 Miles: 3.75 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Conrad Dash N Splash (6.25 Miles) 00:38:47, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 6.25 | 0.00 | 10.00 |
| Not a great race today--was shooting for a good 10k--they had $50 on a new course record--the previous one was soft--37:53, and i've never raced a 10k slower than that so I assumed I'd have it locked and that it would be a race against whoever else showed up. Turns out the conrad course got me again--I just dont run well here--another guy showed up, I don't know what he ran, but there was no reason I couldnt have caught him--very frustrating to just not have it today, maybe my legs are tired--38:47, time was really irrelevant though, I hit 18:31 in the first 5k, right on pace, then nothing happened the 2nd 5k, just fell apart
|
| Asics Hyperspeed 2 Flats Miles: 6.25 | New Asics Red 2000 2 Miles: 3.75 |
|
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| hiked 9-10 miles in Mount Rainier National park today, did some jogging on some of the technical trails, count it as 3 miles translated for running, really reinvigorated me and refreshed my mind
|
| Asics 2000 2 Red/black Star Miles: 3.00 |
|
| 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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| morning run on the trail by my hotel here in north seattle, beautiful morning, little over 52 minutes, measured a rough mapmyrun for total distance
|
| Asics 2000 2 Red/black Star Miles: 7.20 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| treadmill in the morning in san francisco
|
| Asics 2000 2 Red/black Star Miles: 6.30 |
|
| 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 | | 4.00 | 2.00 | 1.00 | 0.00 | 7.00 |
| ran 7 total tonight, very humid--2nd mile was 6:06, had to stop about 5.5 in for GI issues but was able to finish up okay afterwards, + strides
|
| New Asics Red 2000 2 Miles: 7.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| broke out the new shoes tonight, 6 in 7:12 avg pace
|
| Asics 2000 2 Blue/orange Star Miles: 6.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| did an all-out mile today after my brief warm-up, 5:14 was what i hit, felt a little labored, but still a nice test, did another 400 and a 1000 but stomach was shot at that point, 8 total
|
| Asics DS Trainer Bl/Yel Miles: 8.00 |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| so hot and humid today, still managed 10 + strides + ice bath
|
| Asics 2000 2 Blue/orange Star Miles: 10.00 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| early morning run today, slow pace
|
| Asics 2000 2 Blue/orange Star Miles: 6.30 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| treadmill at the local snap fitness here in colorado
|
| New Asics Red 2000 2 Miles: 7.50 |
|
| 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 | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| kind of a mixed bag today, was out in colorado, treadmill wasnt really working so I hit the roads and did a loop 4 times, measured later and totalled it all to be around 6.8 +strides
|
| New Asics Red 2000 2 Miles: 6.80 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy
|
| Asics 2000 2 Blue/orange Star Miles: 5.00 |
|
| 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 | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| systems check, felt really good--ready to run tomorrow + strides
|
| New Asics Red 2000 2 Miles: 3.75 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Carlisle 4th of July 5k (3.1 Miles) 00:17:14, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 3.10 | 8.00 |
| Carlisle 5k today, been waiting for this one, I would say this was my goal race for this session. I won this race in 2008 and 2009 but was 2nd in my next 2 attempts 2010 and 2011. Been a while since I ran it, but I was finally in shape to put a good performance in, so I wanted to run it. It is also my hometown race and the course I know better than any other I run, so I wanted to win this one bad. Warmup went well, lots of mosquitos though, that was annoying. Otherwise, perfect weather for this time of year--65 degrees and very light winds--
In the first mile, I was running with another kid who looked either in high school or just out of it. First mile was around 5:34, I was right on his tail waiting to make my move, at mile 1, he turned over and said "go ahead"--which was kind of surprising as I was expecting a battle. He then said "are you a Flaws?" I said "yep." with that I took off and threw the hammer down, this is how you win in carlisle, first mile is uphill, so you survive, then you break it open on the downhill + flat 2nd mile. I knew the race was over after my surge here and I executed this move perfectly to secure the lead for good. my 2nd mile was around 5:26 as I was in through 2 miles in around 11:00. Then just hung on for the last 1.1 and crossed the line in 17:14--1st place! Felt great to win this race, time was decent, but my splits (had it set to km splits) were all over the place, 3:26, 3:33, 3:25, 3:45, 3:XX.
Like I said, just very nice to win my hometown 5k--more for pride than anything, got a little trophy but this race is always about much more than that for me.
My 14-year old brother also ran and hit 20:10, a new PR for him--he is headed to 9th grade and I think that time had to impress the varsity xc coach who puts on the 5k. Very proud of him.
|
| Asics Hyperspeed 2 Flats Miles: 3.10 | Asics 2000 2 Blue/orange Star Miles: 4.90 |
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| a little humid + strides
|
| Asics 2000 2 Red/black Star Miles: 8.50 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| treadmill here in Louisiana--way too humid, strides after
|
| New Asics Red 2000 2 Miles: 6.30 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the mill this morning
|
| New Asics Red 2000 2 Miles: 6.00 |
|
| 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| mill
|
| New Asics Red 2000 2 Miles: 5.30 |
|
| 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 | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| |
| Asics 2000 2 Blue/orange Star Miles: 3.75 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Flying Anvil 5k (3.11 Miles) 00:17:52, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.09 | 0.00 | 1.11 | 2.00 | 7.20 |
| Flying Anvil 5k this morning in Chariton, they start it not with a gun but with shooting off a 200 lb anvil with black powder--the loudest thing I've heard in a while--bout scared the crap out of me, but not a bad way to start a race--all things considered, some kid flew out of the gates, but other than that I knew I'd be setting the early pace, caught him at 800 and continued on to a 5:30 first mile, by about 1.5 I was well out front so about 2 miles in (11:10 or so), i kind of shut it down, should have easily finished around 17:30 today, but because of the slow down, I crossed in 17:52, was more concerned with holding onto the win and since it wasn't close, I knew I didn't have to kill my legs. The win got me a $100 visa gift card--as good as cash! I think that is the highest amount I've ever won--certainly so for a 5k. Small cooldown--will be starting my training cycle reset afterwards for the next two weeks--nice to end it on back-to-back wins!
|
| Asics Hyperspeed 2 Flats Miles: 3.11 | New Asics Red 2000 2 Miles: 4.09 |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 sweaty miles on a humid july day -- start of the next cycle -- 29:40, 7:25 pace
|
| Asics 2000 2 Blue/orange Star 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Asics 2000 2 Red/black Star 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 | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
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| Asics 2000 2 Blue/orange Star Miles: 4.30 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy on the treadmill in tucson
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| New Asics Red 2000 2 Miles: 5.00 |
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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 | 2.00 | 0.00 | 0.00 | 6.00 |
| good treadmill run tonight here in tucscon
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| New Asics Red 2000 2 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| nice day to run
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| Asics 2000 2 Blue/orange Star Miles: 5.30 |
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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 | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| good run tonight, although pretty warm
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| Asics 2000 2 Blue/orange Star 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 | | 3.80 | 1.00 | 0.00 | 0.00 | 4.80 |
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| Asics 2000 2 Blue/orange Star Miles: 4.80 |
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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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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| New Asics Red 2000 2 Miles: 5.30 |
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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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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| Asics 2000 2 Red/black Star Miles: 5.30 |
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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 | | 5.30 | 1.00 | 0.00 | 0.00 | 6.30 |
| good run tonight, 6.3 in 7:12 pace, pretty humid after the rain all day
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| New Asics Red 2000 2 Miles: 6.30 |
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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 easy on a humid night, 7:2X pace, felt really tired
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| Asics 2000 2 Red/black Star 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 | | 4.75 | 1.00 | 0.00 | 0.00 | 5.75 |
| nice run tonight on a hot one - 7:14 ish avg pace
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| Asics 2000 2 Blue/orange Star Miles: 5.75 |
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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 | 1.00 | 0.00 | 0.00 | 5.00 |
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| Asics 2000 2 Red/black Star Miles: 5.00 |
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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 |
| good run today but humid in the am
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| Asics 2000 2 Blue/orange Star 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 |
| humid!
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| New Asics Red 2000 2 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 | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| beautiful night, 80 degrees but low humidity, 7:2X pace
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| Asics 2000 2 Blue/orange Star Miles: 6.40 |
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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 easy tonight in 7:25 ish pace
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| New Asics Red 2000 2 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Asics 2000 2 Red/black Star 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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| Asics 2000 2 Blue/orange Star Miles: 6.25 |
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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 | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
| Morning sweaty run, 7:30-:750 pace
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| New Asics Red 2000 2 Miles: 7.15 |
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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 | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| sweatfest morning run
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| Asics 2000 2 Blue/orange Star Miles: 5.10 |
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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 |
| not a great run
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| Asics 2000 2 Blue/orange Star 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 | | 4.40 | 2.00 | 0.00 | 0.00 | 6.40 |
| 7:10 avg pace, felt good
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| New Asics Red 2000 2 Miles: 6.40 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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| Asics 2000 2 Blue/orange Star Miles: 5.25 |
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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 |
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| Asics 2000 2 Red/black Star 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| last run in Iowa for a while
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| New Asics Red 2000 2 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 | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| first run in my new home of colorado, altitude was tough, but slogged through a decent 6.15 in 7:36 avg pace, my splits were all within 11 seconds of each other (7:29-7:40). sore from moving slowed me down as much as the altitude
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| New Asics Red 2000 2 Miles: 6.15 |
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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 | | 6.85 | 0.00 | 0.00 | 0.00 | 6.85 |
| better run tonight, altitude still a factor on my lungs, but leg soreness from moving is going away, splits were pretty even, total pace was 7:22
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| Asics 2000 2 Blue/orange Star Miles: 6.85 |
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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 | 2.00 | 0.00 | 8.00 |
| felt pretty good tonight, found a new trail - altitude is still kicking my butt though, splits:
1- 7:07
2- 6:33
3- 7:22
4- 7:04
5- 6:29
6- 7:22
7- 7:21
8- 7:19
total - 8 in 56:39, 7:05 avg pace, all at 5400'
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| Asics 2000 2 Blue/orange Star 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| all my runs now at 5400' unless otherwise noted, altitude still a factor today, decent run tho on a beautiful mid 60s fall-like afternoon
1- 7:19
2- 7:13
3- 7:08
4- 7:13
5- 7:11
6- 7;38
7- 7:26
total - 7 in 50:49, 7:16 avg pace + strides
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| Asics 2000 2 Red/black Star 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 | | 3.67 | 0.00 | 2.90 | 0.43 | 7.00 |
| fartlek tonight, 7 miles total, 4, 3, 2, 1 ons with 1 off and 4 min set break, averaged right around 6:00 pace for the ons - 3.33 miles total on, 3.67 off, total of 7
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| Asics 2000 2 Blue/orange Star 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 |
| 7 morning miles - decent pace 7:34
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| New Asics Red 2000 2 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| good run on a nice evening here in Thornton splits--
1- 7:26
2- 7:20
3- 7:16
4- 7:21
5- 7:27
6-7:32
7- 7:39
8- 7:47
9- 7:16
10- 7:14
total-- 10 in 1:14:20, 7:26 avg pace
likely uphill on the slowdown and back downhill at the end
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| Asics 2000 2 Blue/orange Star 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 | | 4.85 | 0.00 | 2.15 | 0.00 | 7.00 |
| a little speedwork today, 3 x 800 in 2:56, 2:54, 2:50, i find my times are about 10-15 seconds slower at this altitude, did 2 4's in 1:27 each after and a 200 hard effort. overall, 7 miles, decent workout
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| New Asics Red 2000 2 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| morning run
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| Asics 2000 2 Blue/orange Star Miles: 6.30 |
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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 | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| morning run, easy pace
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| Asics 2000 2 Red/black Star Miles: 6.70 |
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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 | | 4.25 | 0.00 | 0.00 | 2.00 | 6.25 |
| decent workout tonight, had 3 1000s in 3:32, 3:34, and 3:36, would have done another, but had GI issues
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| Asics DS Trainer Bl/Yel Miles: 6.25 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 this afternoon on a hot dry day (93) here in CO. tried carrying a water belt, didnt ride well. splits:
1- 7:13
2- 7:06
3- 7:02
4- 7:05
5- 7:26 begin the uphill way back
6- 7:36
7- 7:15
8- 7:14
9- 7:42
10- 7:05
total - 1:12:46, 7:17 pace, not a bad run given the hot weather, can definitely see the changes in elevation in my splits though
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| Asics 2000 2 Blue/orange Star 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| morning run, 7:35 pace, most of my splits were right around that, went out and back uphill then downhill today, felt pretty good for morning run
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| New Asics Red 2000 2 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 | | 5.39 | 0.00 | 3.11 | 0.00 | 8.50 |
| rainy afternoon here in colorado, mile warmup then decided to do a 5k at GHMP tempo, went pretty well, 6:11, 6:09, 5:55, :34 were my splits, 18:49 total, 6:04 pace, right on where I was hoping to be, felt pretty easy effortwise too, a good signpost on my fitness, finished with a solid 8.5 total for the day
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| Asics 2000 2 Red/black Star Miles: 8.50 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| morning run today, 7:35ish pace for the 7.5, felt pretty good overall though
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| Asics 2000 2 Blue/orange Star Miles: 7.50 |
|
| 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 |
| |
| New Asics Red 2000 2 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 | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| easy run today - 7:21 avg pace
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| Asics 2000 2 Blue/orange Star Miles: 6.15 |
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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 |
| easy 4 pre-race day
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| Asics 2000 2 Blue/orange Star 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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| | Race: |
Broncos Back To Football 7k (4.35 Miles) 00:26:19, Place overall: 13, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.65 | 0.00 | 3.35 | 1.00 | 8.00 |
| First race as a colorado resident today. the denver broncos back to football 7k. Interesting choice for a distant. Started with the goal in mind of running 3:45 kms for the race and go was between 26:15-26:30. Felt sluggish the first 5k, then flew the last 2k (which was big downhill and helped a lot)--needed that turnover to get into gear later. splits (km):
1- 3:45
2- 3:45 (7:30, right on)
3- 3:47
4- 3:49
5- 3:54
6- 3:49
7- 3:22 (+6 seconds - must not have run tangents well as i had 7.04km
total - 26-19, 3:44/km pace, right where i wanted to be
reaction - was surprised with how tired I felt at the gun, but i hadn't really tapered or cut for this race, plus it was my first one at altitude since living and training here, breathing was heavy it felt like. opened it up well though at the end, downhill certainly helped, final mile was 5:39.1 according to my garmin. 5k was 18:41. Overall, it was fun to get racing again and it was very cool how they had us end on the field.
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| Asics Hyperspeed 2 Flats Miles: 4.35 | Asics 2000 2 Blue/orange Star Miles: 3.65 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| good morning run today, found a new lake to run around, 8 total. splits:
1- 7:23
2- 7:19
3- 7:09
4- 7:16
5- 7:33
6- 7:10
7- 7:21
8- 7:27
total- 8 in 58:39, 7:20 avg pace
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| Asics 2000 2 Blue/orange Star Miles: 8.00 |
|
| 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 | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| morning run, 7.1 in 7:29 avg pace, ran outta gas today
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| New Asics Red 2000 2 Miles: 7.10 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| Asics 2000 2 Red/black Star Miles: 7.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Asics 2000 2 Blue/orange Star Miles: 6.00 |
|
| 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 | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| morning run today, 7:26 avg pace, felt decent throughout despite a slow start
|
| Asics 2000 2 Blue/orange Star Miles: 10.30 |
|
| 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 | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| another morning run, becoming my staple. 8 in 7:2X pace, ran a 1:19 negative split. ended with 7:04, 7:02 which at altitude are probably GMP.
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| New Asics Red 2000 2 Miles: 8.00 |
|
| 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 | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| speedwork today - 5 x 800s, then 2 x 400s with roughly equal recovery, the 8's were as follows 2:54, 2:53, 2:46, 2:51, 2:50...the 4's were both 1:21. felt pretty good to get some good speed in. 16:57 for 3 miles added up
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| Asics 2000 2 Blue/orange Star Miles: 7.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| tired legs
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| Asics 2000 2 Red/black Star Miles: 7.00 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| tired legs still, 7:25 pace for 7.5
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| Asics 2000 2 Blue/orange Star Miles: 7.50 |
|
| 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 | | 4.50 | 0.00 | 0.00 | 2.50 | 7.00 |
| 10 x 400 today, at the lake cuz it has quarter mile markers and is crushed rock trail, so easy on the legs, hit most of them between 78-82 with a few outliers, one 1:24 and 1:26 i believe, equal active recovery, felt difficult to move that fast but need to work on the footspeed, 7 total
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| Asics DS Trainers Miles: 7.00 |
|
| 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 | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| felt pretty good today once I got into it 7:11 pace for 11 miles
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| Asics 2000 2 Blue/orange Star Miles: 11.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 in the morning, easy miles pacewise, but legs felt awful, 7:45 avg pace
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| New Asics Red 2000 2 Miles: 6.00 |
|
| 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 | | 4.15 | 0.00 | 2.85 | 0.00 | 7.00 |
| 6:10 first mile, was on similar pace for the second, had to stop quick though at 1.85. finished out the mile easy and then hit the next hard in 5:55, legs have been tired though, good run overall 7 in 6:51 pace
|
| Asics DS Trainer Bl/Yel Miles: 7.00 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| |
| Asics 2000 2 Blue/orange Star Miles: 6.30 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| Asics 2000 2 Blue/orange Star Miles: 7.00 |
|
| 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 | | 5.00 | 1.00 | 1.00 | 0.00 | 7.00 |
| got a hard mile today, but was only able to hit 5:48. 7 total in just over 7 min pace
|
| New Asics Red 2000 2 Miles: 7.00 |
|
| 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 | | 5.30 | 1.00 | 0.00 | 0.00 | 6.30 |
| |
| Asics 2000 2 Blue/orange Star Miles: 6.30 |
|
| 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 | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| hot and dry
|
| Asics 2000 2 Red/black Star Miles: 7.20 |
|
| 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 | | 2.00 | 7.00 | 0.00 | 0.00 | 9.00 |
| signature workout tonight, just nice to feel good at GMP tonight.
1- 7:17
2- 6:59
3- 6:55
4- 6:45
5- 6:53
6- 6:48
7- 6:51
8- 6:59
9- 7:04
total -- 1:02:33, 6:57 avg pace
felt pretty good
|
| Asics 2000 2 Blue/orange Star Miles: 9.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| morning run, very easy pace
|
| Asics 2000 2 Blue/orange Star Miles: 7.00 |
|
| 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 | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| morning run, 8.6 in 7:28 avg pace, didnt feel too bad
|
| New Asics Red 2000 2 Miles: 8.60 |
|
| 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 | | 8.30 | 3.00 | 0.00 | 0.00 | 11.30 |
| solid run tonight, got really windy towards the end, made it difficult. splits are as follows:
1- 7:13
2- 7:07
3- 6:57
4- 6:59
5- 6:58
6- 7:11
7- 7:20
8- 7:16
9- 7:24
10- 7:26
11- 7:39
.3 - 2:09
total - 11.3 in 1:21:39, 7:14 avg pace
|
| Asics 2000 2 Blue/orange Star Miles: 11.30 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| New Asics Red 2000 2 Miles: 7.00 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| |
| Asics 2000 2 Blue/orange Star Miles: 6.30 |
|
| 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 | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| decent workout tonight, 6:58, 6:57, 6:53, 6:57 for the GMP miles, 7:08 total pace
|
| Asics 2000 2 Blue/orange Star Miles: 8.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| morning slog
|
| Asics 2000 2 Red/black Star Miles: 6.00 |
|
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 this morning in a little over 1:03, 7:21 ish pace, felt pretty good overall
|
| Asics 2000 2 Blue/orange Star Miles: 8.50 |
|
| 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 | | 7.70 | 0.00 | 0.00 | 2.00 | 9.70 |
| 5:43, 5:39 for miles 2 and 4, felt pretty good - at altitude so could be a little quicker at sea level, 9.7 total in about 7:00 pace all told - 1:08 XX
|
| Asics DS Trainer Bl/Yel Miles: 9.70 |
|
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| good run today after the 4 mile marker, had a weird feeling through the first 3, maybe just tired or something, finished with 10.5 in 7:20 avg pace + strides
|
| Asics 2000 2 Blue/orange Star Miles: 10.50 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| |
| New Asics Red 2000 2 Miles: 6.30 |
|
| 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 | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| 8.3 in 7:07 avg pace, mile splits were all within 7:02-7:15, felt pretty good throughout, 59:01 total
|
| Asics 2000 2 Blue/orange Star Miles: 8.30 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| all miles right around 7:37
|
| New Asics Red 2000 2 Miles: 6.30 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy morning 5 miles
|
| Asics 2000 2 Blue/orange Star Miles: 5.00 |
|
| 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 | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| easy prerace
|
| Asics 2000 2 Blue/orange Star Miles: 3.80 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
CSU Homecoming 5k (3.11 Miles) 00:17:56, Place overall: 32, Place in age division: 18 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.39 | 0.00 | 0.00 | 3.11 | 8.50 |
| Race looked like it would be competitive on paper and it was, the entire CSU XC team ran, which basically sealed the top 20 spots--always nice to have a fast, competitive race though. My goal going into this one was to break 18 since i've not done so at altitude yet. ran 17:56, good for 32nd place, felt pretty good though, a calm pace, finished harder than usual at the end, so it was nice to get some turnover in the legs today. Pretty happy overall. great race, great course, perfect weather, nice fall scenery
|
| Asics Hyperspeed 2 Flats Miles: 3.11 | Asics 2000 2 Blue/orange Star Miles: 5.39 |
|
| 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 | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| Really good run tonight. 14 miles, started running and found some new streets, very pretty fall evening as the sun went down over the mountains. splits:
1- 7:17
2- 7:02
3- 7:01
4- 7:00
5- 7:24
6- 7:21
7- 7:23
8-7:07
9- 7:01
10- 7:17
11-7:28
12- 7:13
13 -7:32
14- 7:27
total 14 in 1:41:32, 7:15 avg pace, really good run regardless, but I am still only 2 months into altitude running, so this pace at 5400 feet is pretty solid
strides + ice bath after
|
| Asics 2000 2 Blue/orange Star Miles: 14.00 |
|
| 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 | | 5.50 | 2.00 | 0.00 | 0.00 | 7.50 |
| good run tonight, ran the hilly course, ran the hills hard, 7:15 avg pace
|
| Asics 2000 2 Red/black Star Miles: 7.50 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 on a rainy morning today, loved it
|
| Asics 2000 2 Red/black Star Miles: 7.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in the cold rain
|
| Asics 2000 2 Red/black Star Miles: 5.00 |
|
| 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 | | 3.60 | 1.00 | 0.00 | 0.00 | 4.60 |
| new shoes, 4.6 easy paced today
|
| Asics 2000 2 Blue/orange NEW Miles: 4.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Hoofin it Through the Hollows 5k (3.11 Miles) 00:18:15, Place overall: 5, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.39 | 0.00 | 2.11 | 1.00 | 8.50 |
| local 5k tonight in Centennial, CO, about 5400 feet. was sluggish the whole race and lungs were on fire cuz of the cold and the dry air. my watch had splits at 5:40, 6:10, 6:07, but I'm not sure exactly what these splits were. decent speed work today all things considered. One plus was that my mileage was higher this week, no cut for the race, so that really showed. cooled down total 8.5
|
| Asics Hyperspeed 2 Flats Miles: 3.11 | Asics 2000 2 Blue/orange Star Miles: 5.39 |
|
| 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 | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| nice long run tonight, perfect weather, ran some hills all over the course. Splits:
1- 7:18
2- 7:09
3- 7:19
4- 7:09
5- 7:13
6- 7:18
7- 7:14
8- 7:05
9- 6:54
10- 7:06
11- 7:19
12- 7:04
13- 7:12
14- 7:05
total - 14 in 1:40:27, 7:11 avg pace, 4 seconds per mile faster than last week, strides and ice bath afterwards
|
| Asics 2000 2 Blue/orange Star Miles: 14.00 |
|
| 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 | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 in 7:15 pace today, got the 2 GMP miles on the 2 mile uphill portion, so thats a positive, had some stomach issues after 6.5.
|
| Asics 2000 2 Blue/orange NEW Miles: 8.00 |
|
| 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 | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| good run this morning, crisp fall day, beautiful view of the mountains. 8.3 in 7:23 avg pace
|
| Asics 2000 2 Blue/orange NEW Miles: 8.30 |
|
| 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 | | 5.00 | 2.50 | 0.00 | 0.00 | 7.50 |
| nice run this morning, 1:30 negative split on the downhill section on the way back
|
| Asics 2000 2 Red/black Star Miles: 7.50 |
|
| 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 | | 5.00 | 7.00 | 0.00 | 0.00 | 12.00 |
| good run tonight, felt really good through 11, then hadda stop at the bathroom unfortunately, 12 total. first 9-10 were all GMP. splits:
1- 7:03
2- 6:57
3- 7:05
4- 6:57
5- 7:05
6- 6:59
7- 7:02
8- 6:47
9- 7:02
10- 7:13
11- 7:24
12- 7:32
total - 1:25:05, 7:05 avg pace, 1:10:10, 7:01 pace through 10 miles
strides
|
| Asics 2000 2 Blue/orange NEW Miles: 12.00 |
|
| 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 | | 5.35 | 3.00 | 0.00 | 0.00 | 8.35 |
| another solid run tonight, capped off a solid week (58 miles) and a solid month (218+), 2nd best month ever. total pace tonight was 7:07 with 3 under 7 min/mi. taper time
|
| Asics 2000 2 Blue/orange Star Miles: 8.35 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| easy run today, 7:30ish pace, + strides and ice bath
|
| Asics 2000 2 Blue/orange NEW Miles: 6.30 |
|
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| good run tonight, 7.5 in 7:18-7:19 pace
|
| Asics 2000 2 Blue/orange NEW Miles: 7.50 |
|
| 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| easy run this morning
|
| Asics 2000 2 Blue/orange NEW Miles: 6.25 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Asics 2000 2 Blue/orange NEW Miles: 5.00 |
|
| 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 | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| pre race, still feeling sluggish
|
| Asics 2000 2 Blue/orange NEW Miles: 3.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Back Country Wilderness Trail HM (13.1 Miles) 01:32:01, Place overall: 17, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 13.10 | 0.00 | 16.00 |
| trail half today, didn't know how off-road it would be, but it was completely offroad and single-track. Lots of fun but really hard on the legs, picked the wrong race shoes (my flats). was very happy with my effort, usually on hills and tough off-road races, I struggle, but I battled in this one and averaged right around 7:00 for the race. some of the downhills I ran 6:30s and even a 6:14 but some of the uphills were high 7s and even an 8+. different world for a road racer like me, but the scenery was amazing and it was fun to switch it up. The race also took place between 6000-6500 feet, so elevation higher than even where I live in Thornton. Overall, it was a good training excerise and getting those hills in will be beneficial moving forward. May have dinged up my foot, but I dont think its anything serious.
|
| Asics Hyperspeed 2 Flats Miles: 13.10 | Asics DS Trainer Bl/Yel Miles: 2.90 |
|
| 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 | | 0.00 | 6.40 | 0.00 | 0.00 | 6.40 |
| got back to running today, foot is really sore but went to the doctor and got an xray and they said it wasn't broken. 6.4 at 6:55 avg pace, felt pretty easy
|
| Asics 2000 2 Blue/orange NEW Miles: 6.40 |
|
| 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 | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| morning run. foot was in pain
|
| Asics 2000 2 Blue/orange Star Miles: 6.40 |
|
| 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| treadmill this morning, got quite a bit of snow last night, foot was in a lot of pain
|
| Asics 2000 2 Blue/orange NEW Miles: 6.30 |
|
| 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 | | 3.00 | 3.40 | 0.00 | 0.00 | 6.40 |
| |
| Asics 2000 2 Blue/orange NEW Miles: 6.40 |
|
| 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 | | 3.60 | 0.00 | 0.00 | 1.40 | 5.00 |
| treadmill run tonight, got an uptempo mile in 5:29, then a 600 in same pace but felt stomach issues so i ended the run early
|
| Asics DS Trainer Bl/Yel Miles: 5.00 |
|
| 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 | | 4.00 | 7.50 | 0.00 | 0.00 | 11.50 |
| really solid run tonight, kept all my splits pretty even, 11.5 in 1:21:XX, 7:05 was my avg pace, was under 1:11 for 10 miles, foot didn't hurt as bad, strides and probably taking tomorrow off
|
| Asics 2000 2 Blue/orange NEW Miles: 11.50 |
|
| 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 | | 6.70 | 0.00 | 0.00 | 1.90 | 8.60 |
| treadmill tonight, ended up doing 3 x 1000 at 3:24, 3:27, and 3:30, total of 8.6
|
| Asics DS Trainer Bl/Yel Miles: 8.60 |
|
| 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 | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| easy morning run outside in the snow
|
| Asics 2000 2 Blue/orange Star Miles: 7.40 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| treadmill this morning, easy run
|
| Asics 2000 2 Blue/orange NEW Miles: 7.00 |
|
| 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 | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 7:14 avg pace tonight, felt kind of sluggish, ice bath after
|
| Asics 2000 2 Blue/orange NEW Miles: 10.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy in CO before heading home
|
| Asics 2000 2 Blue/orange NEW Miles: 6.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| treadmill here in iowa, felt really easy, could actually feel the altitude difference
|
| Asics 2000 2 Blue/orange NEW Miles: 7.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy run outside this morning, a little sore from playing basketball last night.
|
| Asics 2000 2 Blue/orange NEW Miles: 6.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy this morning
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| Asics 2000 2 Blue/orange NEW Miles: 5.00 |
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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 | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
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| Asics 2000 2 Blue/orange NEW Miles: 3.70 |
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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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| turkey trot got cancelled, it was lightly raining..? chance of freezing rain but it definitely occuring. probably last effort to run this one as its been cancelled a lot lately, kind of frustrating, 6.3 easy paced
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| Asics 2000 2 Blue/orange Star Miles: 6.30 |
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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 | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| slowest 5.3 of the year, 8:01 pace, cold and windy
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| Asics 2000 2 Blue/orange Star Miles: 5.30 |
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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 |
| 7 easy in 7:43 pace
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| Asics 2000 2 Blue/orange NEW 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| morning run back in colorado today, 7:54 pace
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| Asics 2000 2 Blue/orange Star 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 | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| cold night
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| Asics 2000 2 Blue/orange Star Miles: 6.10 |
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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 |
| not feeling great tonight
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| Asics 2000 2 Blue/orange NEW 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Asics 2000 2 Blue/orange Star 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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| Asics 2000 2 Blue/orange Star Miles: 3.50 |
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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 | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
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| New Asics Red 2000 2 Miles: 3.80 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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| Asics 2000 2 Blue/orange NEW Miles: 3.50 |
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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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| Asics 2000 2 Blue/orange NEW 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| |
| Asics 2000 2 Blue/orange Star 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Asics 2000 2 Blue/orange NEW 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| decent run today, 7:20 avg pace
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| Asics 2000 2 Blue/orange NEW Miles: 5.00 |
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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 | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| over 2000 miles today! That was my goal for the year and a new PR by a good margin! Couldn't think of a better christmas run than that
7:17 pace avg or somewhere thereabouts
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| Asics 2000 2 Blue/orange Star Miles: 4.75 |
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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 |
| good run on a cold night
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| Asics 2000 2 Blue/orange NEW 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| |
| New Asics Red 2000 2 Miles: 4.70 |
|
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| bloody nose mid-run, never happened before
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| Asics 2000 2 Blue/orange NEW Miles: 3.50 |
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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 | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 tonight, felt decent, 7:08 avg pace
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| Asics 2000 2 Blue/orange NEW 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 | | 5.20 | 1.00 | 0.00 | 0.00 | 6.20 |
| 6.2 this afternoon as the sun set on 2015. what a good year! 2030 miles in total, achieved my goal of running 2000+. Here is on to next year, goals for the year are 2500 miles, a 250 mile month, and an 80 mile week. would also like to get a BQ as well as break 16 in the 5k. Lofty goals, but I know of no other way!
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| Asics 2000 2 Blue/orange Star Miles: 6.20 |
|
| 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 | | 1733.91 | 161.30 | 91.98 | 42.81 | 2030.00 |
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| Asics 2170 Slv No Mark Miles: 34.85 | Asics 2000 2 Red/black Star Miles: 487.65 | Asics 2170 GT Starred Miles: 110.50 | Asics DS Trainer Bl/Yel Miles: 121.50 | Asics DS Trainers Miles: 53.55 | New Asics Red 2000 2 Miles: 548.42 | Saucony Kinvara Flats Miles: 16.85 | Asics Hyperspeed 2 Flats Miles: 45.50 | Asics 2000 2 Blue/orange Star Miles: 425.23 | Asics 2000 2 Blue/orange NEW Miles: 180.95 |
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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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