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Week starting Aug 15, 2010

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Location:

Around and about,CA,USA

Member Since:

Sep 14, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Kinda consistently running since 07 

Short-Term Running Goals:

5k in 18:00; 10k in 40:00

Long-Term Running Goals:

I would like to be able to keep up with my daughter.  The one who runs xc, not the one who's going to change the world through dance.  Although I would like to be able to dance also, so I change that to me wanting to be able to keep up with both my daughters.

Personal:

I have two gorgeous daughters; two good-looking cats and two dogs with great personalities. 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Black Beauties Lifetime Miles: 490.88
Black And Blues Lifetime Miles: 408.91
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.310.000.002.2626.57
Black Beauties Miles: 21.80Baby Blues Miles: 1.00
Sun, Aug 15, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.000.0010.12

0430

9:04 pace.  United, Pete and I, were able to slow down Antonio.

0700

Pool for drills.   I was able to successfully complete a fin, mask and snorkel retrieval, but I ended up with snot on an eyebrow.  I figure it's a sign that I'm a prodigy.

Between 85-90 F, 25% hum, 4 mph winds, clear

Black Beauties Miles: 10.12
Comments(2)
Mon, Aug 16, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.770.000.000.003.77

0430 Ruck 50 lbs

Switched sandbags with Antonio.  Gave him one 15 lbs heavier to slow him down.  I still had a hard time keeping up.

16 something pace.

91 F, 21% hum, 2.3 mph winds, hazy

Comments(3)
Wed, Aug 18, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.930.000.001.263.19

0430 Signal hill again. Pete needed sleep. Roy stopped going regularly due to mandatory PT at 0550 on Wednesdays.  It was just me and Antonio. 

We went without the usual rests between sets which consists mainly of complaining or arguing what set we were on and starting sprinting up as soon as we walked to the bottom.  We took a drink after the sixth set.

10x200m

Ave 5:47 pace.  Slowest pace 6:33, fastest pace 5:30.

1300

Pool work.  Got to 1:45 underwater.  I've been able to hold it longer in meetings but it's not as stressful out of the water. 

1800

Spent 6:24 on my first date with Elizabeth at Crossfit.  She's a mean girl at 135 lbs.

Black Beauties Miles: 3.19
Comments(6)
Fri, Aug 20, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.490.000.001.009.49

0442

8:46 pace.

low 80's, 30something % hum, 5 ish mph winds, clear

1200

Poolwork.  Lots of weaknesses uncovered.  I voted to keep them covered, but Jon had a different opinion.

1800

I'm no longer going to see Elizabeth.  She was far too abusive the other day.  I moved on to Daniel.  Turns out he was more abusive and he's got sprints (which were only sprints in name, but they were definitely a sprint effort) imbedded in him.

50 kipping pullups

400m sprint

21 thrusters

800m sprint

21 thrusters

400m sprint

50 kipping pullups

22:24

Baby Blues Miles: 1.00Black Beauties Miles: 8.49
Comments(3)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.310.000.002.2626.57
Black Beauties Miles: 21.80Baby Blues Miles: 1.00
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