| 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 |
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| | Slow miles | Fast miles | Total Distance | | 48.50 | 8.00 | 56.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No running. Had a wedding to go to last night that got a bit out of hand, but in a good way.
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| PM: 7.5 miles and the gym.
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| | Slow miles | Fast miles | Total Distance | | 13.70 | 6.00 | 19.70 |
| AM: 11.3 miles. 400s, 3 sets of 4 with 200 recoveries. Splits- 1:20, 1:20, 1:19, 1:22, 1:16, 1:16, 1:17, 1:16, 1:11, 1:12, 1:12, 1:10.
PM: 8.4 miles. 6x800 with 600 recovery jogs. Splits- 2:58, 2:54, 2:46, 2:41, 2:31, 2:26.
Overall, I felt pretty good today. It was a confidence builder, so I started much slower than I would normally for each of the workouts. I think this is something I will continue to do for the next two weeks or so, before really jumping into it more wholeheartedly.
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| | Slow miles | Fast miles | Total Distance | | 8.10 | 0.00 | 8.10 |
| PM: 8.1 miles solo.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No running
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| | Slow miles | Fast miles | Total Distance | | 9.20 | 2.00 | 11.20 |
| PM: Paced Elia in a max heart-rate test. I've done this a couple of times- I'm still not sure the best method. Just to document, we had a full warmup, 2 miles at 120-130 heart rate, 3 minute break, 1600 tempo with a heartate in the 130-140 range (I was monitoring and pacing), and then 1 lap hard bringining the heart rate and effort into the 150-160 range, followed by the final lap at max effort where he hit 182 (181 registered). I still think hills would be a better interpreter, but there are just too few long hills/bridges in FL to make it worthwhile and I am weary of treadmills/falling due to the max effort.
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| AM: 10 miles solo, easy.
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| | Slow miles | Fast miles | Total Distance | | 48.50 | 8.00 | 56.50 |
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