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Week starting Aug 21, 2016

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Location:

FL,United States

Member Since:

Feb 08, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Certified course PR's:

Mile: 4:28.0 (Florida, Jan 2020)

5K: 15:12 (FL, Jan. 2020)

10K: 31:44 (FL, Feb. 2020)

15K: 49:03 (FL, Feb. 2020)

1/2 Marathon: 1:10:34 (FL, Feb. 2020)

Marathon: 2:26:57 (WA, July 2019)

100k (63.7 miles, trail): 9:11:00 (FL, Jan. 2019)

Personal:

I started running in 2010 and have (mostly) kept it a habit ever since!  

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
54.9415.1170.05
Slow milesFast milesTotal Distance
14.105.0019.10

AM: long run descending from 8:30s down to 7:20 ish then followed with a 5-mile descending tempo from 6:50 down to 6:10. A couple of recovery miles at the end and dynamic stretching.

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Slow milesFast milesTotal Distance
0.000.000.00

No running- long day of work.

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Slow milesFast milesTotal Distance
14.205.0019.20

AM: Track workout in Safety Harbor.  12 x 400 with descending rest from :90 down to :60 then down to :10 seconds rest.  Followed that up with a "tired 1600" at 6:00/mile pace just to work the endurance a bit.  Decent group, but still no one to run with.

Splits: (400s)- 1:19, 1:17, 1:16, 1:18, 1:15, 1:15, 1:14, 1:15, 1:14, 1:15, 1:19, 1:22

(1600)- 6:02

 

PM: 10 miles solo and a leg workout.

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Slow milesFast milesTotal Distance
6.550.006.55

PM: slow recovery run. Solo in st. Pete.

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Slow milesFast milesTotal Distance
12.595.1117.70

AM: track in Safety Harbor. We went off the trail for a 3x10:00 at a reducing pace. Not at good as I wanted, but quicker running was still beneficial. Paces- 6:07, 6:00, 5:58. Recoveries in between were 2 minutes and then 3 minutes.

PM: 8 miles with Anthony in East Lake.

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Slow milesFast milesTotal Distance
7.500.007.50

PM: slow run with Anthony. 7:45ish pace

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Slow milesFast milesTotal Distance
0.000.000.00

None

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Slow milesFast milesTotal Distance
54.9415.1170.05
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