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Courtney Honda 5K

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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
14.481.003.511.1620.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.340.000.000.003.34

http://connect.garmin.com/activity/336691747

787E102 LL

Sun, Jun 30, 2013 10:42 AM

Distance:

3.34 mi

Time:

31:33

Avg Pace:

9:27 min/mi

Elevation Gain:

57 ft

Calories:

452 C

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:49

1

0

55

9:49

2

0:09:32

1

35

32

9:32

3

0:09:11

1

22

26

9:12

4

0:03:00

0.34

0

23

8:50

 Summary

0:31:33

3.34

57

136

9:27

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.130.002.510.003.64

http://connect.garmin.com/activity/336691735

788E103 Rocky Hill HS Track

Tue, Jul 2, 2013 12:34 PM

Distance:

3.64 mi

Time:

30:15

Avg Pace:

8:18 min/mi

Elevation Gain:

384 ft

Calories:

496 C

Scheduled was a warm -up plus 3x1600 (with 1:00 recovery) and a cool-down.  I was going for Cruise Interval miles at 7:52/mile pace.  I got the first two cruise interval miles done at ten seconds faster than that.  The third mile was cut short and I ran it on pace for 0.51 miles. 

I have not run fast like this for a while.  I missed this kind of running.  I ran these miles at the Rocky Hill High School track.  I was concerned about the one minute recovery periods wondering if that would be too short.  After the second mile, I took a 40 second break versus the one minute break as I somehow lost count. 

All and all, this was a good workout.  I can do the Cruise Interval miles at the correct pace and with the one minute recoveries!! 

Next time, again work on staying on pace...try for 7:50s and keep away from 7:40s.  Be sure to take the full one minute breaks.  Do the prescribed distance (don't cut the last mile short by half a mile). 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:48

1

341

337

8:48

2

0:07:41

1

0

0

7:41

3

0:01:07

0.08

0

0

14:45

4

0:07:43

1

36

42

7:43

5

:40.5

0.04

6

0

16:57

6

0:03:59

0.51

0

0

7:52

7

:17.2

0.02

0

0

13:53

 Summary

0:30:15

3.64

384

379

8:18

Comments(3)
Race: Courtney Honda 5K (3.11 Miles) 00:25:18, Place overall: 124, Place in age division: 24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.001.001.163.16

Ran 3.16 miles at 8:00/mile pace.  I walked at about the 1.5 mile mark for 40 seconds.  Also walked at about the 2.4 mile mark maybe for about 30 seconds.  Good first split.  There were hills.  Maybe more elevation than what is reflected by Garmin.  Official Results has pace as 8:10/mile as I ran 3.16 miles and race is 3.11 miles (5K).  I’ll go with the official report.  I need to get better at holding a good 5K pace.  When I start doing the 5K intervals in training, I suspect my ability to hold the pace will be improved.  From the looks of the split below, I ran a 5K split, a Marathon pace split and a Half Marathon pace split in that order.  Of note, I guess I feel good about doing the last 0.16 miles at 7:25/mile pace. 

http://connect.garmin.com/activity/337449571

789E104 Courtney Honda 5K

Thu, Jul 4, 2013 9:03 AM

 

Distance:

3.16 mi

 

 

Time:

25:15

 

 

Avg Pace:

8:00 min/mi

 

 

Elevation Gain:

76 ft

 

 

Calories:

414 C

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:07:32

1

21

131

7:32

2

0:08:31

1

40

0

8:31

3

0:08:03

1

15

53

8:03

4

0:01:09

0.16

0

0

7:25

 Summary

0:25:15

3.16

76

184

8:00








 

Independence Day 5000
July 4, 2013 - 5K
Milford, CT

OVERALL WINNERS

Tim Milenkevich, Ansonia, CT - 16:08
Maureen Terwilliger,
Guilford, CT - 19:18

Place    Name                              City               Bib No  Age Gend    Age Group                 Time        Pace  
      1    Tim Milenkevich                   Ansonia  CT           404    31   M       1 Top Fin               16:08      5:12/M
      2    Ian Hill                          Jersey City  NJ        92    31   M       1 30-39                 16:47      5:25/M
      3    Michael Cox                       New Haven  CT         412    21   M       1 19-29                 17:05      5:31/M
      4    Calvin Park                       Trumbull  CT          296    17   M       1 14-18                 17:09      5:32/M
      5    Chris Ritchie                     Milford  NH           171    30   M       2 30-39                 17:12      5:33/M
      6    Jonathan Villanueva               Bridgeport  CT        352    23   M       2 19-29                 17:25      5:37/M
      7    Dan Mc Cabe                       Orange  CT            470    18   M       2 14-18                 17:34      5:40/M
      8    Tony Perugini                     Oxford  CT            286    33   M       3 30-39                 17:49      5:45/M
      9    Michael Orifice                   New York  NY          408    27   M       3 19-29                 17:52      5:46/M
     10    Lenny Arias                       Bridgeport  CT        464    26   M       4 19-29                 18:13      5:53/M
     11    Henry Pavon                       Bridgeport  CT        427    24   M       5 19-29                 18:23      5:56/M
     12    Shane Romanchick                  Trumbull  CT          476    17   M       3 14-18                 18:25      5:56/M
     13    James Mas                         Shelton  CT           394    15   M       4 14-18                 18:43      6:02/M
     14    Jarett Poliner                    Westport  CT          160    16   M       5 14-18                 18:57      6:07/M
     15    Frank Tiroletto                   Orange  CT            273    53   M       1 50-59                 18:57      6:07/M
     29    Mike Halasinski                   Plantsville  CT       318    50   M       3 50-59                 20:04      6:28/M
    124    Patrick Kearney                   Hamden  CT            486    50   M      24 50-59                 25:18      8:10/M
    462    Bunny Bamett                      Milford  CT           316    68   F       6 60-69               1:51:19     35:55/M
    463    Chris Fish                        Milford  CT            62    47   M      55 40-49               1:52:19     36:14/M
    464    Jennifer Fish                     Milford  CT            63    70   F       3 70-79               1:52:19     36:14/M
    465    Judy Goldberg                     Hamden  CT             73    47   F      51 40-49               1:53:06     36:29/M
    466    Samantha Dibona                   Waterbury  CT          47    29   F      42 19-29               1:57:01     37:45/M
 

 

Men 50 to 59

Place

Name

City

Bib No

Age

Overall

Total Time

Pace

1

Frank Tiroletto

Orange CT

273

53

15

18:57

6:07/M

2

Keith Guinta

Fairfield CT

271

50

25

19:35

6:19/M

3

Mike Halasinski

Plantsville CT

318

50

29

20:04

6:28/M

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

http://connect.garmin.com/activity/338397975

790E105 Canal Trail

Sat, Jul 6, 2013 9:38 AM

Distance:

10.01 mi

Time:

1:32:22

Avg Pace:

9:14 min/mi

Elevation Gain:

455 ft

Calories:

1,329 C

82°

Feels like 88°

7 mph SW wind

Humidity 74%

 

Scheduled: 13 Miles at MP + 30 seconds (9:05/mile). 

Did: 10.01 Miles at MP + 39 seconds (9:14/mile)

The first split is 9:28/mile.  I am on pace by Mile 4.  I am seven seconds to the good by the end of Mile 6. 

Going into Mile 7 and 9, I take a walk break.  The plan though is to always get the pace back.  I am off pace for Mile 7-10 by seconds: 56, 14, 20 and 4 respectively. 

I cut the run short by 3 Miles and get 10.01 done in 1:32:22 @ 9:14/mile pace. 

This was the third Quality Run this week.  Ran the tempo intervals on Tuesday, Raced a 5K Thursday and this run. 

I have to assess weekly if I am staying true to my schedule.  I think I will consider this run today a success.  It was a good effort.  It was hot and seemed to get hotter later into the run.  I had no Gatorade left when all is said and done, and usually I have plenty left over. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:28

1

52

0

9:28

2

0:09:01

1

0

34

9:01

3

0:08:58

1

54

26

8:58

4

0:08:53

1

0

24

8:53

5

0:09:02

1

32

18

9:03

6

0:09:00

1

47

31

9:00

7

0:10:01

1

161

135

10:01

8

0:09:19

1

25

57

9:19

9

0:09:25

1

67

76

9:25

10

0:09:09

1

17

25

9:09

11

:05.9

0.01

0

0

8:45

 Summary

1:32:22

10.01

455

426

9:14

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.481.003.511.1620.15
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