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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
3.780.000.001.255.03

http://connect.garmin.com/activity/142634037

510D012S (1.25 miles Repet and 3.78 Easy) (Local Loops: Stonehenge)

5.03 miles done in 46:36 at 9:16/mile.

8:29pm: 2.02 miles warm up at 9:06/mile and 0.53 mile cool down at 9:52/mile.

The 10x200s were done within VDOT 41 range: The plan was to get them done at 48.9 seconds (0.125 at 51 seconds, 0.12 at 48.9 seconds) (which equates to 6:48/mile) with 1:30 recovery. 

Got the speed work done for the week. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:18:23

2.02

110

109

9:06

2

:47.4

0.12

0

0

6:35

3

0:01:30

0.13

0

0

11:13

4

:47.8

0.12

0

0

6:39

5

0:01:30

0.12

0

22

12:28

6

:47.0

0.12

0

0

6:31

7

0:01:30

0.13

0

0

11:47

8

:48.5

0.12

6

0

6:44

9

0:01:30

0.13

0

0

11:24

10

:48.9

0.12

8

0

6:48

11

0:01:30

0.13

0

0

11:37

12

:48.1

0.12

0

0

6:41

13

0:01:30

0.13

0

0

11:22

14

:47.9

0.12

0

0

6:40

15

0:01:30

0.12

0

0

12:39

16

:47.3

0.12

0

0

6:35

17

0:01:30

0.13

0

5

11:41

18

:49.0

0.12

0

0

6:49

19

0:01:30

0.13

0

0

11:43

20

:48.6

0.12

0

0

6:45

21

0:01:30

0.13

0

0

11:24

22

0:05:13

0.53

0

0

9:52

 Summary

0:46:36

5.03

125

136

9:16

Comments
From ACorn on Tue, Jan 17, 2012 at 23:48:22 from 24.2.76.146

Nice job on the speedwork! Those 200s will build some solid turnover in your legs that will help you reach your mile and 5k goals.

From flatlander on Sat, Jan 21, 2012 at 09:32:33 from 76.31.26.153

Good speed work there, you made 9 out of 10 splits and only missed that one by a second, looks like you were spot on.

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