| Location: Mooresville,NC, Member Since: May 01, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 2007 Highlights: Litchfield Road Race (7.1) in 58:36
2008 Highlights: New Jersey Marathon in 4:12, Bay State Marathon in 3:10:30
2009 Highlights: Boston Marathon in 3:13:26, Litchfield Road Race in 49:30, New Haven 20k in 1:25:03, Bay State Marathon in 3:09:09
2010 Highlights: Bradley 10k in 39:58, Litchfield Road Race in 48:06, New Haven 20k in 1:23:59, Ghost Trail 1/2 Marathon in 1:29:12 (trail), Philadelphia Marathon in 3:06:59
2011 Highlights: Litchfield Road Race in 47:44, Ghost Trail 1/2 Marathon in 1:28:35, Goshen Turkey Trot in 40:46, Jingle Bell 5k in 19:05
2012 Highlights: Finished Boston Marathon in 3:41:59 in 89 degree heat, broke the top 100 in Litchfield Road Race (82nd), 1st Place (overall) in Solstice 5k, Hogsback 1/2 in 1:29:36, and bq'd in Bay State Marathon (3:14:20).
Personal Records
1-mile: 5:39/track (2008)
5k: 19:05/Jingle Bell (2011)
10k: 39:58/road race (2010)
20k: 1:23:59 (2010/New Haven)
1/2 marathon: 1:28:35 (2011/Ghost Trail)
marathon: 3:06:59 (2010/Philly)
Short-Term Running Goals: Sub-3:05 marathon in Fall
Sub-1:23 in New Haven 20k
Sub-46 min in Litchfield RR
Sub-19 in 5k
Sub-5:30 in mile
Upcoming Races:
TBD
Long-Term Running Goals: sub-3hr marathon
sub-5:15 min mile
become a competitive master's runner
win age division in smaller marathon
Personal: Married w/six daughters (9 year age span)
Pastor a church in NC
Enjoy travel and recreation with family
Began running in November of 2007
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Click to donate
to Ukraine's Armed Forces
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1418.40 | 226.10 | 120.75 | 0.00 | 1765.25 |
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| Kinvara Silver 2 Miles: 268.00 | Kinvara 12 (silver) Miles: 114.25 | Kinvara 12 Gray/orange Miles: 256.00 | Kinvara 13 (blue 1) Miles: 285.00 | K12- Black Miles: 15.00 | Kinvara 12 (teal) Miles: 6.00 | Kinvara 13 (blue 2) Miles: 340.00 | Kinvara 14 Neon Miles: 384.00 | Kinvara 14/teal Miles: 89.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| .5 warm-up, 6 miles @ 7:39 pace, and .5 cooldown.
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| Kinvara Silver 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 7 miles- 4 of them at 7:48 pace.
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| Kinvara 12 (silver) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles slowly.
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| Kinvara Silver 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Kinvara 12 Gray/orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Kinvara Silver 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.50 | 0.00 | 0.00 | 7.00 |
| 7 miles, 3.5 of them firm.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 12 Gray/orange Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| 7 miles- 6 of them firm.
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| Kinvara Silver 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Kinvara Silver 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 1 mile warm-up, 2 firm (13:32), and finished with 4 slow miles.
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| Kinvara Silver 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles- 7 of them @ 8:27 pace and the last 3 closer to 10min pace.
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| Kinvara 12 Gray/orange Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 12 (silver) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara Silver 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 12 (silver) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 8 miles, including 2 in 13:20.
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| Kinvara Silver 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 4 miles @ 7:28 pace.
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| Kinvara Silver 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
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| Kinvara 12 Gray/orange Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Kinvara 12 Gray/orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 12 Gray/orange Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 12 Gray/orange Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy.
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| Kinvara 12 Gray/orange Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Kinvara 12 Gray/orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ a 9:24 pace.
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| Kinvara Silver 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy.
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| Kinvara 12 (silver) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 8:27 pace.
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| Kinvara 12 Gray/orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Kinvara Silver 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 miles firm (7:30, 7:25, 7:35, 7:21), and then 3 miles home slowly.
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| Kinvara 12 Gray/orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles slowly.
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| Kinvara Silver 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 miles firm (7:36,7:28,7:20,7:06), and then 3 home slowly.
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| Kinvara 12 Gray/orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 2 of them firm.
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| Kinvara Silver 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 firm (7:18,7:12,7:21,7:13), and then 3 home slowly.
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| Kinvara 12 Gray/orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on the TM easy.
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| Kinvara 12 (silver) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara Silver 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara Silver 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, including 4 @ 7:53 pace.
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| Kinvara 12 Gray/orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara Silver 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
| 1 mile warm-up, 2 firm (7:17,7:13), short break, 2 firm (7:19,6:55), and then jogged hom slowly for 8 total.
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| Kinvara 12 Gray/orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
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| Kinvara Silver 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 firm (7:31 pace), and then 3 home slowly.
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| Kinvara 12 Gray/orange Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles slowly.
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| Kinvara Silver 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 12 Gray/orange Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara Silver 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 firm miles (7:18,6:58,6:57), and 3 home slowly.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 2.00 | 0.00 | 7.00 |
| 1 mile warmup, 5 miles firm (7:11,7:12,6:53,8:04,7:30), and 1 mile home slowly.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 1 mile warmup, 2 in 13:20, and then 3 home slowly.
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| Kinvara Silver 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 firm (13:36), and then 3 home slowly.
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| Kinvara Silver 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 13 (blue 1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| 7 miles- 6 of them at an 8min pace.
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| Kinvara Silver 2 Miles: 7.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 4 of them in just under 8min pace.
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| Kinvara Silver 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 13 (blue 1) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
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| Kinvara 12 Gray/orange Miles: 8.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 firm (13:28), and the 3 slowly back home.
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| Kinvara Silver 2 Miles: 6.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 firm (13:25), and 3 home slowly.
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| Kinvara Silver 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warm-up, 2 firm (13:25), and then 3 home slowly.
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| Kinvara Silver 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles slowly.
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| Kinvara Silver 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 1.00 | 0.00 | 7.00 |
| 1 mile warm-up, 3 x 1 mile firm (7:36,7:25,6:55), and then 3 home slowly.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warm-up, 4 x 1-mile repeats (7:10,7:00,7:24,7:12), and then home slowly.
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| Kinvara Silver 2 Miles: 6.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 firm (13:33), and then 3 home slowly.
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| Kinvara Silver 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 firm (13:29), and the 3 home slowly.
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| Kinvara Silver 2 Miles: 6.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 6 miles, including three 1-mile repeats firm.
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| Kinvara 12 (silver) Miles: 6.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
| 1 mile warmup, 3 firm (7:31 pace), quick drink of water, 1 mile firm (6:47), and then 3 home slowly.
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| Kinvara Silver 2 Miles: 8.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 firm (13:30), and then 3 back home slowly.
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| Kinvara Silver 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
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| Kinvara 13 (blue 1) Miles: 6.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 4 firm.
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| Kinvara Silver 2 Miles: 7.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 5 of them at just under a 7:45 pace.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:30.
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| Kinvara Silver 2 Miles: 6.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy.
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| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:30 pace.
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| Kinvara 12 Gray/orange Miles: 7.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, 2 of them in 13:28.
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| Kinvara Silver 2 Miles: 6.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, 2 of them in 13:23.
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| Kinvara 12 (silver) Miles: 6.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warm-up, 2 firm (13:23), .5 jog, 2 firm (15:02), and then .5 cooldown.
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| Kinvara 12 (silver) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.50 | 0.00 | 0.00 | 7.00 |
| 7 miles, 3.5 of them firm.
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| Kinvara Silver 2 Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 @ 7:19 pace, and the 3 home slowly.
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| Kinvara 12 Gray/orange Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 firm (13:17), and three back home slowly.
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| Kinvara 12 (silver) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 2.50 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 2.5 @ 7:29 pace.
|
| Kinvara 12 Gray/orange Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 miles firm (13:13), and then 3 home slowly.
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| Kinvara 12 (silver) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles slowly.
|
| Kinvara 12 Gray/orange Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy on a TM.
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| Kinvara 12 (silver) Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles easy.
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| Kinvara 12 (silver) Miles: 6.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
|
| Kinvara 12 (silver) Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
|
| Kinvara 13 (blue 1) Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 6 miles, including 2 firm (13:22).
|
| Kinvara 12 (silver) Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 miles- 3 of them firm.
|
| Kinvara 12 Gray/orange Miles: 6.00 | Kinvara 13 (blue 1) Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:32.
|
| Kinvara 12 (silver) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, including two 1-mile repeats at mp.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 firm (13:32), and then 3 home slowly.
|
| Kinvara 12 (silver) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup, 4 fairly firm (7:45 pace), and then 3 home slowly.
|
| Kinvara 12 (silver) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 mile warmup, 3 firm (6:58 pace), and 3 home slowly.
|
| Kinvara 12 (silver) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including two 1-mile repeats.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 4 of them firm (7:40 pace).
|
| Kinvara 12 (silver) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, including 2 @ 7:21 pace.
|
| Kinvara 12 (silver) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 12 Gray/orange Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 7 miles- 5 of them firm.
|
| Kinvara 13 (blue 1) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| AM- 6 miles, 4 of them firm.
PM- 6 miles slow- 1st double day in a long time.
|
| Kinvara 12 (teal) Miles: 6.00 | K12- Black Miles: 6.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5m am + 5m pm, slowly.
|
| Kinvara Silver 2 Miles: 5.00 | Kinvara 13 (blue 1) Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 miles- 1 of them firm.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Progressive run- 9min, 8:25, 8:21, 8:01, 7:16, and then a cooldown mile.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 1.00 | 0.00 | 6.00 |
| 5 miles progressive- 8:54, 8:24, 7:55 (break/stretch), 7:19, .5 jog, 6:59, .5 cooldown.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.50 | 0.00 | 11.00 |
| AM- 6 miles
PM- 5 miles
|
| Kinvara 13 (blue 1) Miles: 11.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1 mile warmup, 2 firm (13:15), and then 3 home slowly.
|
| Kinvara Silver 2 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy.
|
| Kinvara 13 (blue 2) Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.50 | 0.00 | 8.00 |
| AM- 3 miles easy.
PM- 5 miles.
|
| Kinvara Silver 2 Miles: 5.00 | Kinvara 13 (blue 2) Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 14:14.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles- 2 of them @ 6:45 pace.
|
| Kinvara Silver 2 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
|
| Kinvara 13 (blue 1) Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 + 6 slowly.
|
| Kinvara 13 (blue 2) Miles: 3.00 | Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 6 miles easy + another 5 later in the day.
|
| Kinvara 13 (blue 2) Miles: 6.00 | Kinvara 14 Neon Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile- didn't feel right, so decided to take the day off.
|
| Kinvara 14 Neon Miles: 1.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 1.25 | 0.00 | 12.00 |
| AM- 6 miles easy.
PM- 6 miles, 1.25 firm.
|
| Kinvara 13 (blue 1) Miles: 6.00 | Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 4 of them at about 7:30 pace. Got caught in a major storm (tornado watch) and pushed hard from shelter to shelter on the way back home (3 stops to take cover from lightning). Glad to make it back. It's supposed to rain nonstop for the next week or so.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 2 of them firm.
|
| Kinvara 13 (blue 1) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy. It's been pouring rain all week, so has been tough to get any mileage in. Ran with soaked shoes.
|
| Kinvara 13 (blue 1) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy.
|
| Kinvara 14 Neon Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 2.50 | 0.00 | 13.00 |
| 7 miles, 2.5 @ 7:04 pace + 1 mile at the gym + 5 in the evening. Great overall recovery of mileage after first half of week was wiped out by rain.
|
| Kinvara 13 (blue 2) Miles: 1.00 | Kinvara 14 Neon Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Kinvara 14 Neon Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 3 of them @ 7:23 pace.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- 3 miles easy.
PM- 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 | Kinvara 13 (blue 2) Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 3 slowly + 7 slowly later in the day.
|
| Kinvara 13 (blue 2) Miles: 3.00 | Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| AM: 3 miles slow, realfeel of 100 degrees.
PM: 7 miles, including 3 @ 7:22 pace. Very humid, sloshing at the end.
|
| Kinvara 13 (blue 2) Miles: 3.00 | Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 9 miles easy. Very hot!!
An extra 5 later in the day.
|
| Kinvara 13 (blue 1) Miles: 5.00 | Kinvara 14 Neon Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 3 + 4.
|
| Kinvara 13 (blue 2) Miles: 3.00 | Kinvara 14 Neon Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 13 (blue 1) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 7 miles, including 2 @ 7:11 pace.
|
| Kinvara 13 (blue 1) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 7 miles, 3 of them @ 7:14 pace.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy.
|
| Kinvara 13 (blue 2) Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: 3 miles easy.
PM: 4 miles easy.
|
| Kinvara 13 (blue 1) Miles: 4.00 | Kinvara 13 (blue 2) Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 6 + 5 slowly.
|
| Kinvara 13 (blue 2) Miles: 6.00 | Kinvara 14 Neon Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 slowly.
|
| Kinvara 13 (blue 2) Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- 5 easy in the FL heat.
PM- 5 easy after thunderstorm, still humid, but less hot.
|
| Kinvara 13 (blue 2) Miles: 5.00 | Kinvara 14 Neon Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: 5 miles easy. Scorching hot FL.
PM: slogged another 4 miles. Probably should have rested. Not much of a run.
|
| Kinvara 13 (blue 2) Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM- 5 miles easy.
|
| Kinvara 14 Neon Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 + 4.
|
| Kinvara 13 (blue 2) Miles: 6.00 | Kinvara 14 Neon Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3 + 6.
|
| Kinvara 13 (blue 1) Miles: 6.00 | Kinvara 13 (blue 2) Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:27 pace.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 2 + 6 slowly.
|
| Kinvara 13 (blue 1) Miles: 2.00 | Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 1.00 | 0.00 | 6.00 |
| 6 miles- 4 of them firm.
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM- 3 miles slowly.
PM- 5 miles slowly.
|
| Kinvara 13 (blue 1) Miles: 3.00 | Kinvara 14 Neon Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 2.00 | 0.00 | 7.00 |
| 7 miles- 3 of them @ 7:15 pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles easy.
|
| Kinvara 13 (blue 2) Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy. Got caught in a rainstorm.
|
| Kinvara 14 Neon Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
|
| Kinvara 13 (blue 2) Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
|
| Kinvara 14 Neon Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles- 3 of them firm.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy.
|
| Kinvara 13 (blue 2) Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 13 (blue 1) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 2.50 | 0.00 | 0.00 | 7.00 |
| 7 miles, 2.5 @ 7:30 pace.
|
| Kinvara 13 (blue 1) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Kinvara 14 Neon Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:51.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 14:13.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, 2 of them in 14:13.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, 2 of them in 13:57.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6 + 6
|
| K12- Black Miles: 6.00 | Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:41.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 14:01.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 4 x 800 firm.
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:22.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:25.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:25.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:47.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:52.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:27.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 4 @ 8:20 pace.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 4 miles @ 7:42 pace and then 3 back home slowly.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, including 2 in 13:31.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 4 in 7:46.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:44 pace.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:25 pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles- 3 of them @ 7:21 pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| 7 miles, including 2 in 14:07.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 3 of them firm (7:20,7:18,7:25).
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ a 8min pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ a 7:27 pace.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:27 pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:20 pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:27 pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:18 pace.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 3.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:14 pace and additional 2 @ just over 8min pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 5 in about 8min pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 6 miles, 2 of them firm.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles- 3 of them just under 8 min pace.
|
| Kinvara 13 (blue 1) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14/teal Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warmup, 3 firm (7:27 pace)...break 1 mile firm, and then jogged the rest for 7 miles total.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 7 miles, including 3 in 7:14 pace (7:20, 7:15, 7:08).
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 miles warmup, 3 @ 7:09 pace, and then 3 home slowly.
|
| Kinvara 14 Neon Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Race: |
Mooresville/Lake Norman Turkey Trot (3.1 Miles) 00:22:45, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 3.10 | 0.00 | 0.00 | 5.00 |
| Ran a local Turkey Trot in 22:45- 1st place for age division. Did a couple miles of warmup as well.
|
| Kinvara 14 Neon Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 @ 7:42 pace, and 3 back slowly.
|
| Kinvara 13 (blue 2) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1 mile warm-up, 4 miles @ 7:12 pace, and then 3 miles home slowly.
|
| Kinvara 14 Neon Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14/teal Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 7 miles, 3 of them @ 6:57 pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14/teal Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 1) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14/teal Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14/teal Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14/teal Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:22 pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14/teal Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Kinvara 14/teal Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, 4 of them firm.
|
| Kinvara 14 Neon Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy.
|
| Kinvara 14/teal Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:30 pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14/teal Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14/teal Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 @ 7:30 pace.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14 Neon Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, including 4 @ 7:24 pace.
|
| Kinvara 13 (blue 2) Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14/teal Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3 firm.
|
| Kinvara 13 (blue 2) Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 14/teal Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy.
|
| Kinvara 14/teal Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy.
|
| Kinvara 13 (blue 2) Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1418.40 | 226.10 | 120.75 | 0.00 | 1765.25 |
|
| Kinvara Silver 2 Miles: 268.00 | Kinvara 12 (silver) Miles: 114.25 | Kinvara 12 Gray/orange Miles: 256.00 | Kinvara 13 (blue 1) Miles: 285.00 | K12- Black Miles: 15.00 | Kinvara 12 (teal) Miles: 6.00 | Kinvara 13 (blue 2) Miles: 340.00 | Kinvara 14 Neon Miles: 384.00 | Kinvara 14/teal Miles: 89.00 |
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