Hon Wai Ho

Week starting Jan 11, 2009

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Location:

Miramar,fl,USA

Member Since:

Jul 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Started running May 2008.

Ran the Miami Corporate Run: 24.17

My next 5k was during Independance weekend: 21:42

Short-Term Running Goals:

I want to qualify for Boston. I need to run a marathon under 3:10

To finish a 5K in under 20 mins

Long-Term Running Goals:

Run Boston, New York, London and just stay running

Personal:

I have a wonderful wife and my pride and joy of a year. I know that running marathons are hard, but you should see the hard work that my wife does to keeps our baby healthy.

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Total Distance

11.00

Night Sleep Time: 11.00	Nap Time: 0.00	Total Sleep Time: 11.00

Wed, Jan 14, 2009

Total Distance

5.00

Tapering week. Ran 5 miles. First mile warm up, 3 tempo, and last one cool down.

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

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Thu, Jan 15, 2009

Total Distance

6.00

I was supposed to run 4 miles today, but my friend Jaime had to run 8 miles. Therefore, we kind of agreed that 6 miles was good enough for both.

First mile was our warm up mile then we ran 4 tempo miles (avg of 7:40mpm), then the last one was our cool down mile.

Night Sleep Time: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00

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Totals

Total Distance

11.00

Night Sleep Time: 11.00	Nap Time: 0.00	Total Sleep Time: 11.00

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