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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

MY RACE RESULTS ON ATHLINKS

IMPORTANT LINKS

LINKS TO RACE RESULTS AND COMMENTS

PERSONAL RECORDS

HITEK RACING: CT RACE CALENDAR

NOTE TO DOUG

Short-Term Running Goals:

PR for All Race distances - simple enough - right?

Improve VDOT from 42 and get to 43 as proven by Race Result(s) or Time Trial(s).

Long-Term Running Goals:

Qualify for Boston Marathon

Personal:


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.810.000.001.206.01

http://connect.garmin.com/activity/138124902

499D001S

1.2 Repetition Miles and 4.81 Easy miles.

VDOT 41: Speed Workout with goal being warm up, 10 x 200s in 51 seconds (6:48/mile), and cool down. 

2.27 Easy miles at 9:24/mile for warm up.

1.59 Recovery miles at 10:10/mile for cool down.

The 200s were done at much faster than what the goal was.  Initially I noticed that I was deteriorating at 50 right steps (200 meters is 70 right steps).  Around third rep, I decided to walk the recovery periods.  Also I began adjusting the up front speed slowing it down a bit so that I could carry the fast pace for the 70 right steps.  I am very satisfied with the results.  The 200s were done in 45 seconds for 6:15/mile pace.

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:21:18

2.27

58

48

9:24

2

:46.6

0.12

0

0

6:29

3

0:01:30

0.13

0

0

11:12

4

:47.9

0.12

0

11

6:39

5

0:01:30

0.12

13

0

12:34

6

:45.2

0.12

0

0

6:17

7

0:01:30

0.1

0

4

15:31

8

:44.7

0.12

0

0

6:13

9

0:01:30

0.09

0

0

16:33

10

:44.6

0.12

0

0

6:12

11

0:01:30

0.09

0

0

17:02

12

:44.3

0.12

0

12

6:09

13

0:01:30

0.09

17

0

17:26

14

:45.0

0.12

0

0

6:15

15

0:01:30

0.09

0

12

17:25

16

:45.5

0.12

0

0

6:19

17

0:01:30

0.08

12

0

17:54

18

:43.4

0.12

0

0

6:02

19

0:01:30

0.08

0

15

17:40

20

:45.6

0.12

0

0

6:20

21

0:01:30

0.08

14

0

18:06

22

0:16:13

1.59

32

33

10:10

 Summary

1:00:04

6.01

146

136

10:00

Comments
From Scott Wesemann on Tue, Jan 17, 2012 at 16:57:13 from 205.158.160.209

Nice speed work. Way to kick it up past your goal time.

From Jake K on Wed, Jan 09, 2013 at 16:12:16 from 155.100.226.191

You are off to a great start this year, PRE. Keep it going!

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