| Location: AL,USA Member Since: Jun 14, 2008 Gender: Male Goal Type: Other Running Accomplishments: I've finished a couple of races here and there... Short-Term Running Goals: Maybe one day I'll be enough of a runner to run a race. maybe not...
Long-Term Running Goals: My ultimate long term goal is to die young as late as possible... Personal: Rule #1: Cardio - Zombies lead a very active lifestyle, so should you. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 477.70 | 17.95 | 65.95 | 7.73 | 569.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| new year, new ......
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.90 | 4.90 |
| warmup mile to OT, little sweat session, character building cooldown...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| couple laps o' the neighborhood...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.20 | 0.00 | 4.20 |
| OT.. cutting up with MG the whole time, but a tough one..
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| should have done another 4 or so, but wussed out when i put bandit back in the house...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| coldish early morning run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 3.96 | 0.00 | 7.56 |
| 24 minute run for distance at OT. wussed out about 15 minutes in and came up short... gotta get back in shape...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.40 | 1.00 | 7.00 |
| OT mile for time (5:01 - maxed out treadmill), short intervals, plus a few extra easy miles for good measure
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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 |
| back at sumatanga... nice morning run...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| good way to wake up at camp...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| house to monte sano state park ~1000ft climb...
...when Lauren said "why don't you just run there," i had no idea she was joking until that night when she was rolling her eyes telling a friend about it...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 1.60 | 0.00 | 9.50 |
| OT plus some neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 2.80 | 0.00 | 7.00 |
| OT plus neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| OT plus neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 3.00 | 0.00 | 11.30 |
| neighborhood early
OT late
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.30 | 0.00 | 10.30 |
| OT plus neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 2.90 | 0.00 | 12.20 |
| neighborhood early
OT late
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| neighborhood
(miles starting to take toll on legs...)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| neighborhood...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 3.00 | 0.00 | 9.05 |
| OT plus neighborhood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| the hood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| hoodin it
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| early morning in the hood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 3.00 | 0.00 | 10.20 |
| a few miles to OT, solid 5:15am OT interval workout (halves and quarters all at 5:27-5:00 pace), then about 5 more in the hood to wrap up the morning mileage...
really feeling it by the end of the run... base building...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| if the fog is as thick as pea soup, does it count as breakfast?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 2.50 | 0.00 | 10.20 |
| a little early morning OT
a little afternoon 'hoodin...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| easy for the first 9
d.r.a.g.g.i.n.g the last mile...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| afternoon in the hood...
(between working on the back porch and crawling under it...)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| bottom dropped out in the middle of the first few, which made the dog drag even slower, and then had to go out for more miles after church stuff...
yep, today's run was pretty much a country song...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| early morning yog
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 1.00 | 0.00 | 11.30 |
| nice little partner workout at OT with Lauren in the am, then an extra 8 to fill out the mileage after work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| i'm pretty sure i saw myself finishing up last night's run during the first mile or so of this morning's 11...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 1.30 | 0.00 | 11.70 |
| OT intervals, plus mileage in the hood
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| seemed like a good idea after a few days off
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| ...in the rain...
...between work (job #1) and meeting (job#2)...
...it's a wonderful life...
...if a little bit much at times...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.50 | 0.50 | 7.00 |
| felt surprisingly good for early morning treadmill hill intervals
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| ok fine... i'll start tapering now...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.50 | 0.50 | 6.00 |
| nice little gasser of a workout early...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| the dog was a little restless, so a few miles in the hood seemed necessary...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| a little OT at 5:15am... oddly enough, it was the rowing that was the hard part this morning rather than the running
...and a little pm yog with the dog...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 2.35 | 0.00 | 5.10 |
| 5:15 OT, plus running to and from...
...taper time...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 42.00 | 0.00 | 0.00 | 0.00 | 42.00 |
| :-/
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| nice to stretch the legs out...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.60 | 0.00 | 0.00 | 5.60 |
| i guess i ought to start getting in shape for summer road racing...
maybe...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.10 | 0.00 | 0.00 | 5.10 |
| got a little carried away on a st paddy's day fun run from ff. good times...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 1.00 | 6.10 |
| first foray back to OT after delano... and a heck of a workout to start back with...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 4.74 | 0.00 | 8.04 |
| OT x 2... 5:15am and 5:15pm... round 2 kicked my but..
warmup (7:30 pace)
60 sec push (5:24 pace)
60 sec recovery (7:30)
60 sec push (5:24
60 sec all-out (5:00)
rows (1 min push, bw squat jacks, repeat 2x)
weights (weighted reverse lunge, butt-to-bench squats)
90 sec push (5:24)
60 sec recovery (8:30)
45 sec push (5:24)
45 sec all-out (5:00 @ 2% incline)
rows (2 min push, 1 min recovery, 1 min all-out)
weights (goblet squats, weighted step-ups)
120 sec push (5:24)
60 sec recovery (8:30)
30 sec push (5:24)
30 sec all-out (5:00)
rows (4 min push)
weights
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| happy birthday, Daddy.
(you would've liked this!)
3/21/49
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| how are you today?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.65 | 0.00 | 0.00 | 1.60 | 4.25 |
| a little hilly OT this morning...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 3.00 | 0.00 | 6.30 |
| i'd like to be under the sea in an octopus's garden in the shade
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.00 | 0.23 | 2.23 |
| inclines at speed are tough...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.25 | 0.00 | 0.00 | 4.25 |
| i like turtles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 2.20 | 0.00 | 3.20 |
| 19:30 for 3.2, including the warmup... i'll take it...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 0.00 | 2.70 | 0.00 | 3.30 |
| k.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| run to GHS to play a little tennis with the L.
(always nice to negative-split each mile...)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| an hour to spare in the hotel on tdy... why not have a little yog...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| squeezing in a few miles between sessions and committee meetings...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| early morning silliness...
(surprisingly, more people in the hotel gym at 0600 than at 1730....)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 2.60 | 0.00 | 9.20 |
| early morning 6, then 3.2 at afternoon OT in around 19:50 (~0.6 warmup, then 0.6 push, 1 min jog, 0.15 push, 1 min jog, repeat)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| barely squeezing a few in between work and meetings...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 2.20 | 0.00 | 4.90 |
| early morning OT, plus yog to and from
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| i ran some big mileage once, i think...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 477.70 | 17.95 | 65.95 | 7.73 | 569.33 |
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