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Week starting Jan 08, 2017

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Location:

Fairfax,VA,

Member Since:

May 31, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Post High School Road PRs

Mile         4:30 (2016)

5K          15:24 (2017)

10K        31:48 (2018)

10M       52:23 (2017)

Half     1:09:14 (2018)

Mar.    2:29:41 (2015)

Short-Term Running Goals:

Stay injury free, consistently train, and enjoy running

PR in the 5K,10K,10M, half marathon

 

 

 

 

 

Long-Term Running Goals:

2019 Race Schedule

1/1               New Years Day 5k (1st, 16:08)

2/3               For The Love 10k 

3/16             Shamrock Half Marathon

4/7               Cherry Blossom 10 Mile

4/28             NJ Marathon ?

 

9/29             Berlin Marathon

 

 

Personal:

Live near DC in Fairfax, VA. Hoping to train tough and see what I've got before time and other responsibilities catch up to me.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Takumi Sen Flats Lifetime Miles: 98.50
Adidas Adios 3 Lifetime Miles: 109.00
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 27.00
New Balance 890v6 Lifetime Miles: 109.00
Adidas Supernova.6 Lifetime Miles: 438.10
Saucony Ride 10 Lifetime Miles: 70.05
Total Distance
90.00
Saucony Triumph ISO2 Miles: 14.00Adidas Glide Boost 8.2 Miles: 50.00Saucony Kinvara 6 Miles: 26.00
Total Distance
14.00

AM: 14 miles, last four progression. 6:05,6:05,5:48,5:35

PM: rest

Very cold again, about 15 degrees with packed snow and ice on the trail which slowed the pace down considerably. Going to be in the 60s by Thursday though.

Saucony Triumph ISO2 Miles: 14.00
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Total Distance
13.00

AM: 8 miles

PM: 5 miles with 6x20sec strides included

cold. about 17 degrees this morning. Windy too.

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
16.00

AM: 3 WU 8x1100m hill circuits 3 CD + lifting/core circuit, stretch, foam rolling

PM: 5 slow recovery miles home

good workout on the hills, the last hill session of the base period. Very cold again, like 17 degrees with a wind chill of 12

Saucony Kinvara 6 Miles: 16.00
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Total Distance
13.00

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 easy

much warmer today. Feels almost hot 

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
13.00

AM: 8 miles + standard core routine, stretch

PM: 5 miles with 6x20sec strides 

warm, about 55 degrees this morning and 68 this afternoon. Shorts and tech tee.

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
10.00

AM: 2.7 WU 5K tempo + 800,400,200,200 2.7 CD

PM: rest

16:23 (5:19,5:14,5:12,38) 2:19,63,untimed 200s 

Nice and warm today. Legs are coming along nicely. They've got some good strength in them after the base season hills. Now we'll slowly turn that into speed and get really specific in later Feb/March.

Saucony Kinvara 6 Miles: 10.00
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Total Distance
11.00

AM: 11 miles in the rain

Adidas Glide Boost 8.2 Miles: 11.00
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Total Distance
90.00
Saucony Triumph ISO2 Miles: 14.00Adidas Glide Boost 8.2 Miles: 50.00Saucony Kinvara 6 Miles: 26.00
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