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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
3.210.000.002.005.21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.210.000.002.005.21

http://connect.garmin.com/activity/377823605

819E134 HHS Track Marc

Wed, Sep 18, 2013 5:54 PM 

Distance:

5.21 mi

Time:

1:00:45

Avg Pace:

11:40 min/mi

Elevation Gain:

108 ft

Calories:

654 C

 

 

Ran the Hamden High School Track with Marc today.

First time running since the race Saturday.

A 9:06 warm up mile

with 5x100s at 23, 22, 21, 20, and 21 seconds

with about 90 seconds rest post 100s.

Then 4x 600s in 2:41, 2:35, 2:34 and 2:32. 

With about 3 minutes recovery post 600s.

So 2:35s (6:51/mile AP) for the 600s. 

I usually do 800s, 1000s, 1200s, 1600s, or 3200s up to 5000 meters.

Finally an 8:58/mile cool down.

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:06

1

24

38

9:06

2

0:01:58

0.11

15

0

18:13

3

:23.4

0.06

0

0

6:05

4

0:01:34

0.07

0

0

21:12

5

:22.0

0.06

0

0

5:58

6

0:01:33

0.08

12

0

19:49

7

:21.6

0.06

0

0

5:58

8

0:01:42

0.08

0

0

21:02

9

:20.7

0.06

0

14

5:33

10

0:01:37

0.08

0

0

20:30

11

:21.6

0.06

0

0

5:38

12

0:05:59

0.19

9

22

31:27:00

13

0:02:41

0.38

24

0

7:01

14

0:02:54

0.16

0

18

18:02

15

0:02:35

0.38

0

0

6:51

16

0:02:53

0.16

0

0

17:56

17

0:02:34

0.38

24

20

6:49

18

0:02:44

0.16

0

0

17:30

19

0:02:32

0.37

0

0

6:50

20

0:07:27

0.29

0

0

26:10:00

21

0:08:58

1

0

0

8:58

22

:07.0

0.01

0

0

9:03

 Summary

1:00:45

5.21

108

113

11:40

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.210.000.002.005.21
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