PREFONTAINE

http://connect.garmin.com/activity/134414243

486C160 Christopher Martin 5K Race

PLATT TIMING RESULTS

OVERALL DIV                                                      FINAL           NET

PLC     PLC   BIB        LAST            FIRST       A/S DIV     TIME     PACE   TIME

===    =====  ====   =============   =============   === =====  ========= ===== =======

  1       1  473   Demres             David          22M M2024    15:45   5:04   15:45

  2       1  1975  Nolan              Sean           30M M3034    15:50   5:06   15:50

  3       1  943   Klein              Matt           17M M1319    16:05   5:11   16:05

  4       1  1754  Holowka            Tom            26M M2529    16:19   5:15   16:19

  5       1  2249  Lindamood          Bryce          40M M4044    16:25   5:17   16:25

  6       2  548   Wasiolek           Bart           43M M4044    16:32   5:19   16:32

  7       1  669   Shea               Dan            38M M3539    16:33   5:20   16:33

  8       2  565   Douglass Jr        Eugene         26M M2529    16:36   5:21   16:35

  9       1  705   Gonzalez-Barreto   Oscar          47M M4549    16:38   5:21   16:38

  10      2  663   Keizer             Joost          32M M3034    16:42   5:23   16:42

  11      3  1482  Dolan              Michael        44M M4044    16:42   5:23   16:42

  12      3  2442  Berard             Shawn          31M M3034    16:43   5:23   16:43

  13      3  910   McBride            Peter          26M M2529    16:51   5:26   16:51

  14      2  1828  Walden             Darren         19M M1319    16:56   5:27   16:56

  15      2  294   Jensen             Ed             39M M3539    17:01   5:29   17:01

  16      3  549   Zucconi            William        38M M3539    17:08   5:31   17:07

  17      4  2139  McDermott          Jeffrey        28M M2529    17:11   5:32   17:11

  18      5  2441  Morse              Kyle           28M M2529    17:16   5:34   17:13

  19      2  1487  Pitt               Robin          23M M2024    17:17   5:34   17:17

  20      2  1082  Angell             Warren         48M M4549    17:18   5:34   17:18

  21      4  596   Yim                Andrew         40M M4044    17:26   5:37   17:24

  22      5  2197  Townsend           Jeffrey        40M M4044    17:26   5:37   17:26

  23      6  539   Warrington         Peter          29M M2529    17:27   5:37   17:26

  24      4  505   Korody             Brian          31M M3034    17:29   5:38   17:27

  25      1  573   Pelican            Greg           52M M5059    17:31   5:39   17:31

  26      4  832   Santillo           Matt           37M M3539    17:40   5:41   17:39

  27      3  643   Buttermore         Robert         24M M2024    17:42   5:42   17:42

  28      5  1591  Pasten             Alejandro      39M M3539    17:45   5:43   17:45

  29      6  2223  Johnson            Benjamin       36M M3539    17:45   5:43   17:41

  30      7  678   Dufour             Jason          38M M3539    17:47   5:44   17:45

  31      7  761   Gale               Travis         28M M2529    17:52   5:45   17:52

  32      5  490   Diniro             Roberto        33M M3034    17:58   5:47   17:57

  33      8  572   Straub             Matt           25M M2529    17:58   5:47   17:58

  34      3  546   MacDougall         Alan           46M M4549    17:59   5:48   17:59

2       1  1975  Nolan              Sean           30M M3034    15:50   5:06   15:50

9       1  705   Gonzalez-Barreto   Oscar          47M M4549    16:38   5:21   16:38

10      2  663   Keizer             Joost          32M M3034    16:42   5:23   16:42

20      2  1082  Angell             Warren         48M M4549    17:18   5:34   17:18

12      3  2442  Berard             Shawn          31M M3034    16:43   5:23   16:43

34      3  546   MacDougall         Alan           46M M4549    17:59   5:48   17:59

269    29  585   Kearney            Stephen        30M M3034    22:31   7:15   21:30

440    45  964   Kearney            Patrick        49M M4549    24:10   7:47   24:00

2119  134  49    Canney             Patrick        45M M4549    50:52  16:24   48:56

2137  143  691   Jones              Aaron          33M M3034  1:00:54  19:38   59:21

Above paces reflect GUN TIME (Final Time).  Net Time Paces are below (Actual Time/Pace to run race.)

Stephen Kearney ran at 6:55/mile for 21:30 5K time (45.82 VDOT).

Patrick Kearney ran at 7:43/mile for 24:00 5K time (40.25 VDOT). (Current VDOT from 11/24/11 = 40.87).

My Garmin tells me I ran the Race in 23:40 @ 7:37/mile (I was going for 7:35/mile pace).  The actual time per Race report is in 24:00 @ 7:43/mile.  (pace has been calculated as the Official reported pace is based on Gun Time). 

As always, I will go with the Official Report (because if it is off from my watch for me – it is also off from all the other watches).  Not really happy about that though because I thought I PRd for the course and got my 5K time to the 7:30s/mile pace range.  My last 5K done in 23:58 per Official Report – so three seconds off of a 5K distance PR here. 

But while looking at the watch I figured I was at least 15 seconds to the good.  Ah well, I can live with that…we are talking seconds after all!  The 7:30s/mile range for the 5K is coming I can assure you!!! 

**********STEPHEN KEARNEY, CONGRATULATIONS!!!!!!

YOU DID A FANTASTIC JOB RUNNING THIS 5K AT 6:55/MILE PACE.  VERY IMPRESSIVE.

Stephen: Check out Athlinks.com in a couple weeks…they will have the correct pace per mile reflected if the Official Christopher Martins 5K Race Report does not (if they choose to go with gun time pace versus net or chip time pace) and Athlinks.com keeps tracks of all your races and stats.  Pretty good site and you do have to register.  There is no cost.

http://connect.garmin.com/activity/134414239

487C161

6.47 miles done in 1:02:43 at 9:41/mile at 6am.  

An Easy run with 5x200s.

http://connect.garmin.com/activity/134567329

488C162

3.73 Easy Miles done in 34:48 @ 9:19/mile @ 6:15am.  Local Loops - Stonehenge.

http://connect.garmin.com/activity/134567322

489C163

5:50pm: Hamden High School Track.  6.09 Easy Miles done in 1:00:44 at 9:59/mile pace with Bryan.

Total Miles today (Wednesday AM and PM) is 9.82 Easy Miles.

Current Plan: Take it easy for these three weeks…do 42-45-38 miles for the three weeks.  Hold off on intensity.  End the thirteen week segment.  Then begin 18 Week Schedule training to end with the Cox Sports Marathon 5/6/12.  Planning to go with the “Daniels’ Running Forumla” Marathon Program A schedule.  It is flexible in that it allows you to set your Peak Mileage.  I will go with a 55 Mile Peak. 

No pressure these next three weeks other than getting the miles in.  And I want to get the miles in.  Even though there has been some regression…I believe if I do well with putting in the miles over this next three weeks that this will have been my best thirteen week segment of running to date from a mileage perspective.