PREFONTAINE

Week starting Jul 22, 2012

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPRE's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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:


Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.040.000.000.0034.04
Sun, Jul 22, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.480.000.000.006.48

http://connect.garmin.com/activity/201991765

601D103 Canal Trail

Sun, Jul 22, 2012 12:15 PM

Distance: 6.48 mi Time: 59:11 Avg Pace: 9:08 min/mi Elevation Gain: 387 ft

I ran another 6.5 EASY miles on the Canal Trail. 

Week 1-6 Mileage is 39, 36, 34, 47, 23 (Tough Mudder, Mount Snow, VT), and 23 (Recovery Week from Mount Snow).  

Now I need to kick it up to about 45 miles this week.  Two more weeks of Easy running and then the training gets more intense. 

GOAL: Stay on track for next six weeks with regard to mileage and quality workbouts. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:21

1

89

46

9:21

2

0:09:10

1

79

33

9:10

3

0:09:06

1

95

23

9:06

4

0:09:11

1

82

26

9:12

5

0:08:57

1

20

66

8:57

6

0:09:06

1

20

13

9:06

7

0:04:19

0.48

--

13

8:57

 Summary

0:59:11

6.48

387

230

9:08

Comments(3)
Mon, Jul 23, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.470.000.000.006.47

http://connect.garmin.com/activity/202472690

602D104 Canal Trail

Mon, Jul 23, 2012 5:19 PM

Distance: 6.47 mi Time: 59:33 Avg Pace: 9:13 min/mi Elevation Gain: 663 ft

EASY pace is 9:04-9:34 mile.  I got these 6.47 miles done at 9:13/mile and within EASY pace range.  Getting a jump on the week as the goal is 45 miles this week.  I figure I will get in 25 Monday through Friday and 20 over the weekend.  Thus off to a good start I think. 

 

Split

Time

Moving Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:23

9:23

1

98

50

9:23

2

0:09:10

9:09

1

7

40

9:10

3

0:09:07

9:08

1

129

93

9:07

4

0:09:46

9:40

1

109

112

9:46

5

0:08:57

8:58

1

204

232

8:57

6

0:09:06

9:04

1

116

101

9:06

7

0:04:04

4:04

0.47

0

25

8:44

 Summary

0:59:33

59:26.0

6.47

663

653

9:13

Comments(1)
Wed, Jul 25, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.590.000.000.009.59

3.11 Easy miles at 9:00/mile at 5:53am and 6.48 miles at 8:53/mile (Marathon Pace + 18 seconds) at 5:18pm is a double for today and 9.59 Easy miles for the day. 

http://connect.garmin.com/activity/202912896

AM

603D105 LL

Wed, Jul 25, 2012 5:53 AM

Distance: 3.11 mi Time: 28:02 Avg Pace: 9:00 min/mi Elevation Gain: 212 ft

A quick 5K at 9:00/mile at 6am.

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:21

1

142

35

9:21

2

0:08:55

1

49

43

8:56

3

0:08:47

1

21

41

8:47

4

:58.9

0.11

0

0

8:35

 Summary

0:28:01

3.11

212

119

9:00

 

 

 

http://connect.garmin.com/activity/203120939

PM

604D106 Canal Trail

Wed, Jul 25, 2012 5:18 PM

Distance: 6.48 mi Time: 57:33 Avg Pace: 8:53 min/mi Elevation Gain: 593 ft

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:16

1

53

0

9:16

2

0:09:00

1

35

59

9:00

3

0:08:56

1

328

314

8:56

4

0:08:58

1

76

85

8:58

5

0:08:33

1

24

55

8:33

6

0:08:48

1

78

47

8:48

7

0:04:02

0.48

0

42

8:27

 Summary

0:57:33

6.48

593

602

8:53









































Add Comment
Thu, Jul 26, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.230.000.000.006.23

Another double today with 3.12 miles done at 8:51/mile at 6:35am and 3.11 miles done at 8:50/mile at 6:25pm for total of 6.23 miles.  Hotter tonight than it was this morning.  

 

http://connect.garmin.com/activity/203431800

AM

605D107 LL

Thu, Jul 26, 2012 6:35 AM

Distance: 3.12 mi Time: 27:35 Avg Pace: 8:51 min/mi Elevation Gain: 37 ft

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:15

1

0

0

9:16

2

0:08:49

1

20

19

8:49

3

0:08:33

1

17

18

8:33

4

:57.4

0.12

0

0

8:08

 Summary

0:27:34

3.12

37

38

8:51

 

http://connect.garmin.com/activity/203431798

PM

606D108 LL

Thu, Jul 26, 2012 6:25 PM

Distance: 3.11 mi Time: 27:28 Avg Pace: 8:50 min/mi Elevation Gain: 507 ft

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:52

1

390

384

8:52

2

0:08:51

1

94

91

8:51

3

0:08:48

1

23

41

8:49

4

:56.3

0.11

0

0

8:25

 Summary

0:27:28

3.11

507

516

8:50

Comments(1)
Fri, Jul 27, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

http://connect.garmin.com/activity/203724421

607D109 LL

Fri, Jul 27, 2012 5:45 PM

Distance: 3.11 mi Time: 28:32 Avg Pace: 9:11 min/mi Elevation Gain: 730 ft

Another EASY 3.11 miles at 9:11/mile.  So made the 25 mile goal for Monday through Friday and have 20 miles to put in this weekend for the 45 mile week goal.  I am getting back into the swing of things.  As I say, really looking forward to putting in the faster miles!  Looking forward to those tempo and VO2max interval workouts!

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:23

1

663

792

9:23

2

0:09:13

1

45

46

9:13

3

0:08:58

1

22

44

8:58

4

:57.9

0.11

0

0

9:05

 Summary

0:28:32

3.11

730

882

9:11

Comments(4)
Sat, Jul 28, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.160.000.000.002.16

http://connect.garmin.com/activity/204898215

608D110 State

Sat, Jul 28, 2012 1:35 PM

Distance: 2.16 mi Time: 19:34 Avg Pace: 9:04 min/mi Elevation Gain: 85 ft

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:59

1

33

135

9:00

2

0:09:09

1

43

43

9:09

3

0:01:26

0.16

7

--

9:04

 Summary

0:19:34

2.16

85

184

9:04

Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.040.000.000.0034.04
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: