| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 48.30 | 0.00 | 0.00 | 0.00 | 48.30 |
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| Saucony Kinvara 5 (2023 Vault Shoe) Miles: 22.70 | Altra Rivera (Dark Blue) Miles: 18.60 | Saucony ISO Freedom 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Lunch: 6.6 miles, averaged 9:54. HR 139.
PM: 60' on the trainer. 217W. HR 150.
We took the boys to Orion Oaks for a walk and to watch some of the dogs run around in the off-leash portion. Not sure why I don't run through there more often. I guess when we first moved here I didn't have enough stamina to run very long and it about 20-25' away
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| Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| AM: 6.6 miles, averaged 9:56. HR 139.
Made a loop that goes through Orion Oaks for just under 2 miles. Nice to change the routes up a bit. Still working on a few for the rotation.
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| Altra Rivera (Dark Blue) Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: 4 hours 17'. 183W. HR 151.
Good roll into downtown Fenton and back. Weather was nice, slightly humid, but not too bad and not too hot. A passing shower. Did 1' hour easy, 2 hours steady, and then easy but with some pushes as the thunderstorms eventually rolled in. Stopped about 3 miles from the house to grab some water, the vending machine ate my money, so I assaulted it, which was childish but I wasn't in the mood. Water fountain was off, which seems to be par for the course when I need one. I swear places still haven't turned them back on since early COVID. Grabbed some sink water and was on my way.
First ~60' 18.3 MPH, 202W, HR 158
Second ~60' 17.5 MPH, 196W, HR 170
Power was mid zone 2, but it is much harder to ride at that effort outside and on less than ideal surfaces. All fine though. Just wanted to feel out the effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| AM: 9.9 miles, averaged 8:37. HR 161.
2 x 20'
Got up at a decent hour, but we had the HVAC system blown out, so I didn't get out until 10:30. Weather was decent. Air quality has been phenomenal. 20' warm up and then into 2 x 20' steady w/ 5' recovery jog, and 20' down. The intervals were a little more than "steady." Mostly in control, but the second one was probably a bit closer to what I would do for a 2 x 20' @ LT. Anyway, good workout. Left me a bit knackered on the cooldown. It has been a while since a running workout has done that, but I really haven't been doing workouts or very difficult workouts.
20' @ 7:24 HR 171
20' @ 7:31 HR 176
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| Saucony Kinvara 5 (2023 Vault Shoe) Miles: 9.90 |
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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 |
| Lunch: 7 miles, averaged 10:41. HR 130.
Good recovery. Planned to ride, but the conditions were great and very favorable. A little longer on this route than anticipated. A new subdivision is going in with homes starting at 500K. But there is a landfill in the background and I cannot imagine that they will be able to completely hide it.
PM: 2 hours. 115W. HR 111.
Too nice not to get out and enjoy the air. Very easy. Recovery for almost all of it but the hills.
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| Saucony ISO Freedom 3 Miles: 7.00 |
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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 |
| AM: 12 miles, averaged 9:07. HR 150.
110' w/ 50' Steady
30' up/30' down. 50' @ 8:08. HR 163. Slow, but I nailed the effort. Just where I am at right now. Fairly favorable conditions, though quite humid and slightly elevated dew point. Clody and in the mid to upper 60s, which helped a lot.
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| Altra Rivera (Dark Blue) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM: 6.2 miles, averaged 10:32. HR 126.
PM: 60' on the trainer. 179W. HR 120.
Picked my sister up at the airport around 8. Megan is at a conference for 5 days, so this really was helpful.
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| Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 48.30 | 0.00 | 0.00 | 0.00 | 48.30 |
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| Saucony Kinvara 5 (2023 Vault Shoe) Miles: 22.70 | Altra Rivera (Dark Blue) Miles: 18.60 | Saucony ISO Freedom 3 Miles: 7.00 |
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