| Location: Lake Orion,MI, Member Since: Dec 28, 2011 Gender: Male Goal Type: Other Running Accomplishments: PRs
16:52 Phillies Charities 5k (2016)
35:52 Beach to Beacon 10k (2015)
58:10 Broad Street 10 Mile (2016)
1:16:02 Philadelphia Rock and Roll Half Marathon (2015)
2:46:54 Philadelphia Marathon (2015) Personal: I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.
(Please note that Strava links might contain blog inappropriate langauge)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 327.75 | 20.00 | 1.00 | 0.00 | 348.75 |
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| Altra One V3 Blue Miles: 8.40 | Specialized Diverge Pro Miles: 258.45 | Cross Training Minutes 2019 Miles: 683.80 | Saucony Kinvara 7 Miles: 26.70 | Altra One V3 Blue 2 Miles: 12.00 | Saucony Kinvara 6 Miles: 114.80 | Saucony ISO Freedom Miles: 52.55 | Saucony Kinvara 5 Teal (Vault) Miles: 27.60 | Miles With Megan Miles: 11.30 | Saucony ISO Freedom Black/Green Miles: 43.20 | Altra Escalante Miles: 10.30 | Saucony Kinvara 5 Blue (Vault) Miles: 12.60 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 30.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| AM: 56.6 mile ride. HR 116, but suspect.
Started from the Birmingham and rode into Detroit to Belle Isle and back. We got pulled over from running a stop sign in Berkley and luckily avoided a $125 ticket. It was cool (60s or so) and it rained for a good portion of the ride, but we ended up having a super fun ride. We went to Astro Coffee for a baked good and a coffee. We went to Griffin Claw Brewery after and I had an awesome burger. I was so cold I turned my heat on in the car and put my heated seats on. I bought a sweat shirt at the brewery.
Washed my biked and took it into the shop for a tune up and new tires. Needed a new chain, which apparently stretch out in 1500-2000 miles.
PM: 4.4 miles treadmill in 45'
Did very light weights after as I didn't have much time and I haven't done them in about 2 weeks.
Night: AIS, PT, and pushups
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| Altra One V3 Blue Miles: 4.40 | Specialized Diverge Pro Miles: 56.60 | Cross Training Minutes 2019 Miles: 217.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Noon: 10.4 miles, averaged 8:41. HR 156. Did some strides.
Heart rate higher than perceived effort would suggest.
PM: Off. GI issues.
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| Saucony Kinvara 7 Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Night: 4.2 miles treadmill, averaged 8:22. HR 147.
Did weights after.
Planned to do a workout this mornign but got up very late and just was not feeling up to it. Ended up taking two naps in preparation for not being able to sleep/being anxious about the first day of classes tomorrow. Looking forward to it.
Talked to my mom earlier and one of my dad's best friends died of a stroke. He just went to the doctor this morning and was cleared for more strenuous activity (he had a triple bipass surgery within the last few weeks). I am quite sad as he was such a funny guy. We always used to horse around from the time I was little. I know my dad is going to be gutted.
Looking forward to a double header of bike racing this weekend.
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| Altra One V3 Blue 2 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 8.00 | 0.00 | 0.00 | 14.30 |
| PM: 14.3 miles, averaged 8:05.
8-Mile Tempo
First day of teaching, which went well particularly given that it means I am getting paid again and contributing to society. Students were great.
Came home and took a nap, you know because working from 8-12 is exhausting. Slept quite a while. Still felt tired when I got up, but needed to get in a workout. Scheduled called for 45' tempo @ marathon effort. Good conditions, and I figured 7:30 pace was probably going to end up being the right effort, which is frustrating given the number of hours I have been exercising, but it's where I am at (officially my slowest since probably 2011). But I know things will start clicking from here.
Felt strong throughout the tempo and could have pushed to 10 or 12 miles. I got tired but breathing and legs were good.
Splits: 7:30, 7:29, 7:27, 7:30, 7:28, 7:30, 7:25, 7:18 (7:28 average)
4 up/2.3 down
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| Saucony Kinvara 6 Miles: 14.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| AM/Lunch: 8.3 miles, averaged 10:59. HR 126.
Took it slow. Decided to ride tonight even with the double header of racing this weekend. Planning to take it easy. I had a tune up and new tires and I want to make sure everything is in order.
PM: 34.8-mile ride. HR 140.
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| Specialized Diverge Pro Miles: 34.80 | Saucony ISO Freedom Miles: 8.30 |
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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 |
| Lunch: 4.3 miles, averaged 8:40. HR 142. Did some strides.
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| Saucony Kinvara 6 Miles: 4.30 |
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| | Race: |
Alma Grand Prix Cyclocross (7.89 Miles) 00:40:19, Place overall: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM: Alma Grand Prix Cyclocross. 11 out of 18 Cat 4/5 44 and under. HR 175.
Did 30’ warm up including a lap of the course. Got out okay on the hole shot, but got into a serious pain cave with 2 laps to go. The last lap I didn’t think I’d make it. I made lots of mistakes as I got tired. Learned a good bit in my second cyclocross race I think. In some ways it’s as hard or harder than the 10k running.
AM2: 4.2 miles, averaged 10:20. HR 142.
Figured a jog cool down was as good as an easy spin. The 50+ mile gravel race tomorrow should be interesting.
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| Specialized Diverge Pro Miles: 13.50 | Saucony ISO Freedom Miles: 4.20 | Cross Training Minutes 2019 Miles: 70.75 |
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| | Race: |
Uncle John’s Dirty Ride (54.75 Miles) 02:37:36 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: 54.75-mile ride. HR 151.
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| Specialized Diverge Pro Miles: 54.75 | Cross Training Minutes 2019 Miles: 187.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Lunch: 8 miles, averaged 9:43. HR 136.
Ran from campus. Nice weather and decent route. 350 feet of gain, but it was well dispersed. Pretty tired from this weekend and not sleeping much or well last night.
Night: 4 miles treadmill, averaged 11:07. HR 128.
A guy was vaping on a recumbent bike.
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| Saucony Kinvara 7 Miles: 8.00 | Saucony Kinvara 5 Teal (Vault) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 4.00 | 1.00 | 0.00 | 16.30 |
| AM: 12 miles, averaged 8:22. HR off.
10-mile Progression Easy to Uptempo
Schedule was 30', 50' @ marathon effort, 30' down. I have been quite tired since racing this weekend, so I wanted something lighter. I am not sure I accomplished that in the end. First mile in 9:13, last mile in 6:43. That 6:43 left me spent. 2 miles down.
PM: 4.3 miles w/ Megan, averaged 10:31. HR 134.
I bonked hard just before 3 miles. Wasn't sure I would make it home. I felt awful. Pretty frustrated overall with my running fitness, even though I know today was fatigue and weather related (quite a bit warmer and more humid than the early fall conditions we have had).
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| Miles With Megan Miles: 4.30 | Saucony ISO Freedom Black/Green Miles: 4.30 | Saucony Kinvara 6 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Lunch: 3.2 miles, averaged 10:24.
Ran on Oakland University's cross country course. Had a dentist appointment, so I didn't have more time.
PM: 4 miles treadmill, averaged 11:05.
Wasn't feeling it and was frustrated and ticked off. Classes have been excellent, however.
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| Saucony ISO Freedom Miles: 3.20 |
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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 |
| Lunch: 6.4 miles, averaged 9:22.
PM: 30-mile ride. HR 138.
Good ride with a smaller group. Mostly took it easy. It was very lightly raining, but quite manageable. We made a pretty fast climb up the Dequindre Hill. I was about 18.5 MPH on that (it's about a 2.5' climb).
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| Specialized Diverge Pro Miles: 30.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
| Lunch: 10.3 miles, averaged 9:11.
HRM has still been messing up and it is brand new. I did an experiment yesterday by using a different Garmin watch and the errors are abundant. Looking for a replacement that is not wrist or arm mount.
Good day of teaching. I am currently working on a proposal for an honors course for summer 2020.
PM: 4.5 miles treadmill, averaged 8:53. HR 141.
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| Altra Escalante Miles: 10.30 | Altra One V3 Blue 2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Lunch: 20 miles, averaged 8:41. HR 148.
Departed from the schedule to do an endurance test. Took it easy and just did a relaxed long run. One of my slowest 20 milers, maybe ever. I felt very drained after and took in too many liquids too quickly and a bowl of cereal with milk and ended up throwing up. It took a little while to come around but then felt better.
I am 10 weeks out from my 50k and I need to get longer runs in.
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| Saucony Kinvara 6 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
| AM/Lunch: 6.4 miles, averaged 10:52. HR ~124-126.
PM: 6.3 miles, averaged 10:19. HR 124.
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| Saucony ISO Freedom Black/Green Miles: 6.40 | Saucony Kinvara 5 Blue (Vault) Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Lunch/PM: 10.25 miles, averaged 8:58. HR 142. Did some strides.
PM: 4 miles treadmill, averaged 9:30. HR 129.
Legs felt great. Chili indigestion not so much, but that was kind of expected.
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| Altra One V3 Blue Miles: 4.00 | Saucony ISO Freedom Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 8.00 | 0.00 | 0.00 | 17.50 |
| Lunch: 14.2 miles, averaged 8:07. HR 161.
8-Mile Aerobic Builder
Schedule was 50', but I decided to just do 8 miles knowing I would still be very slow. Around 7:25 average. I have apparently regressed to pre-2013 levels. Oh well. Happy and healthy, so what's to complain about?
Night: 3.3 miles treadmill, averaged 11'+. HR 121
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| Altra One V3 Blue 2 Miles: 3.30 | Saucony Kinvara 6 Miles: 14.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| Noon: 8 miles, averaged 10:17. HR 133.
Ran most of it on Oakland's cross country course, which is not at al challenging.
Night: 6.3 miles, averaged 10:34. HR 123.
Cool and pleasant. Very dark as I got out at 10:45. I forgot how much I like running around the lake in the dark.
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| Saucony ISO Freedom Miles: 8.00 | Saucony Kinvara 5 Teal (Vault) Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| AM: 7.3 miles, averaged 9:29. HR 135.
PM: 34.4-mile ride. HR 159.
Beautiful day and a good fast ride. I averaged 19.7 and 20.3 for the loop. I pulled a guy basically from the Proving Grounds (maybe 12-15 miles into the ride) through the rest of the ride as I once again let a gap open up. a PR for the loop, but I missed my arbitrary sub-90' goal by 34 seconds. I hope to have a few more of these Thursday rides before it tapers off for the year. After that, I'll probably just do my own ride on Thursdays, leaving earlier in the afternoon after I am on campus (or do a long ride home from campus).
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| Specialized Diverge Pro Miles: 34.40 | Saucony ISO Freedom Black/Green Miles: 7.30 | Cross Training Minutes 2019 Miles: 105.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.60 | 0.00 | 0.00 | 0.00 | 16.60 |
| AM/Lunch: 10.3 miles, averaged 9:17. Couldn't find my HRM.
PM: 6.3 miles, averaged 9:30. HR 133.
Night: AIS and PT
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| Saucony ISO Freedom Black/Green Miles: 6.30 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM/Lunch: 18.5 miles, averaged 9:44. HR 143.
3 hours total. First few with Megan. It was hot and humid and I just ran survival pace. I got some cloud cover for a bit. It would have been rough otherwise.
We went to a house warming party. Good time.
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| Miles With Megan Miles: 3.75 | Saucony Kinvara 6 Miles: 18.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| AM/Lunch: 6.3 miles, averaged 10:58.
PM: 6.3 miles, averaged 9:55. HR 124.
Warm and humid, but it’s better than the alternative.
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| Saucony ISO Freedom Black/Green Miles: 6.30 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Lunch: 8.3 miles, averaged 9:00. HR 134.
I was going to run again, but I wasn't feeling it. Had some fillings redone and the doc buzzed my tongue. Ouchies. Eating was difficult, so I figured I would get some work done that has somehow already started to back up. Fall air blew through and I am hoping for a solid midweek workout tomorrow.
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| Saucony Kinvara 7 Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.60 | 0.00 | 0.00 | 0.00 | 16.60 |
| AM/Lunch: 10.3 miles, averaged 8:47.
Baby Stridlek Workout: 2 (4 x 40") w/ Equal Jog Back and 5' Jog Between Sets
Doing some rebuilding. Again. Just going to see what happens over the next 9 weeks and see what happens on race day.
Night: 6.3 miles, averaged 9:35.
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| Saucony Kinvara 6 Miles: 10.30 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| Lunch: 7.4 miles, averaged 10:15.
Night: 6.3 miles, averaged 10:42.
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| Saucony ISO Freedom Miles: 7.40 | Saucony ISO Freedom Black/Green Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| AM: 7.3 miles, averaged 8:40. HR 143.
PM: 34.4-mile ride. HR 158.
Good ride. Fast pace. 19.9 MPH for the ride and 20.3 for the loop. Fallish air, but not too cool. Perfect really.
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| Specialized Diverge Pro Miles: 34.40 | Cross Training Minutes 2019 Miles: 103.75 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| AM/Lunch 10.8 miles, averaged 8:26. HR 146. Did some strides.
PM: 6.3 miles, averaged 9:58. HR 130.
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| Saucony ISO Freedom Black/Green Miles: 6.30 | Saucony Kinvara 5 Teal (Vault) Miles: 10.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.20 | 0.00 | 0.00 | 0.00 | 21.20 |
| Lunch/PM: 21.2 miles, averaged 8:13. HR 155.
Did a loop around town before going to the park for the usual loops. It was coolish (mid-60) damp and overcast. I felt pretty good and just kept it honest easy/stready easy. Much faster than last week, but last week was rough. About 30 seconds faster than two weeks ago and felt stronger. A long way to go, but my basic endurance is pretty good.
Hit the 3000 mile mark. I think I’m one day behind 2015.
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| Saucony Kinvara 6 Miles: 21.20 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM: 6.5 miles, averaged 10:16.
First few with Megan. Cool and rainy.
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| Miles With Megan Miles: 3.25 | Saucony Kinvara 5 Teal (Vault) Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| Lunch: 11.2 miles. HR 145. Did some strides.
Night: 6.3 miles, averaged 10:00.
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| Saucony ISO Freedom Miles: 11.20 | Saucony Kinvara 5 Blue (Vault) Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 327.75 | 20.00 | 1.00 | 0.00 | 348.75 |
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| Altra One V3 Blue Miles: 8.40 | Specialized Diverge Pro Miles: 258.45 | Cross Training Minutes 2019 Miles: 683.80 | Saucony Kinvara 7 Miles: 26.70 | Altra One V3 Blue 2 Miles: 12.00 | Saucony Kinvara 6 Miles: 114.80 | Saucony ISO Freedom Miles: 52.55 | Saucony Kinvara 5 Teal (Vault) Miles: 27.60 | Miles With Megan Miles: 11.30 | Saucony ISO Freedom Black/Green Miles: 43.20 | Altra Escalante Miles: 10.30 | Saucony Kinvara 5 Blue (Vault) Miles: 12.60 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 30.20 |
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