PREFONTAINE

Week starting Jul 03, 2011

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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
24.4312.930.000.0037.36
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.740.000.006.74

405C079

See 7/6/11 entry for details.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.220.000.000.003.22

406C080

See 7/6/11 entry for details.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.170.000.000.006.17

407C081

See 7/6/11 entry for details.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

..........................................................................................................................

http://connect.garmin.com/activity/97361497

403C077

6/27/11 (Monday)

An easy 5K after yesterday’s half marathon.  Legion Mile Circuits at 515pm for 3.12 miles in 30:07 at 9:40 pace per mile at 140 bpm for 80% MHR and thus a general aerobic run.

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http://connect.garmin.com/activity/97361493

404C078

7/2/11 (Saturday)

Hartford Turnpike Out and Back for 8.39 miles at 9:48am.  Done in 1:22:15 at 9:49 pace per mile at 144 bpm for 83% MHR and thus at Long Run HR intensity (74-84% MHR). 

...............................................................................................................

http://connect.garmin.com/activity/97361481

405C079

7/3/11 (Sunday)

Ran harder today because needed to get a MP run in.  Hartford Turnpike Out and Back at 1:00pm for 6.74 miles in 1:00:34 at 8:59 pace per mile at 149 bpm for 86% MHR and thus MP run (79-88% MHR)

Summary: Week One sees 29/44 miles done.  2 MP runs including Long MP run and a GA run.  Week Two sees 17/45 miles done.  Did a 5K at Long run intensity and did the Long run at HMP (Fairfield Half).  Week Three sees 19/46 miles done.  Did about 9/13 miles cutting the Long Run short by 4 miles. 

Observation: I never ran on a work day during the past three weeks!

Plan: Try to focus on running daily.  Run at correct intensities.  Get one solid week in at correct mileage.  Assess at end of week.  If you do 40 mile weeks – acceptable. 

...............................................................................................................

http://connect.garmin.com/activity/97361473

406C080

7/4/11 (Monday)

3.22 done at 9:15am in 29:58 for 9:19 pace per mile at 137 bpm for 79% MHR and thus GA run (70-81% MHR).  Current plan is to run a half hour or an hour daily and a Long run.  Get consistent with running!  Make running daily a natural routine. 

...............................................................................................................

http://connect.garmin.com/activity/97361463

407C081

7/5/11 (Tuesday)

Hartford Turnpike Out and Back at 8:00pm.  6.17 done in 58:26 at 9:29 pace per mile at 142 bpm which is 82% MHR and thus GA run (70-81% MHR).  I changed my hours at work.;  I was working Tuesday through Friday 8:30am to 7:00pm.  Now I am working Mon through Fri 8:30am to 5:00pm.  I need to run more frequently.  How long can you keep the streak going?

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http://connect.garmin.com/activity/97361459

408C082

7/6/11 (Wednesday)

Hartford Turnpike Out and Back.  3.30 done in 32:38 for 9:54 pace per mile at 138 bpm and thus 79% MHR which is GA run (70-81% MHR). 

Another run done.  I am staying with it. I am thinking run for a half hour on Monday, Wednesday and Friday.  Run an hour on Tues, and Thursday.  And for weekend – a Long for Saturday and an hour for Sunday. 

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Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.190.000.006.19

See 7/11/11 entry.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.740.000.000.0011.74

See 7/11/11 entry.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.4312.930.000.0037.36
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