| Member Since: Aug 10, 2008 Gender: Male Goal Type: Other Running Accomplishments: Marathon PR - 3:05 (3:06 at Boston)
Completed a dozen marathons and a handful of 50 mile ultras. Short-Term Running Goals: Consistent aerobic and strength training.
Christie Clinic Half Marathon 4/27/24 Long-Term Running Goals: Sub 1:35 in half marathon. Then might consider taking a shot at full marathon again. Personal: I started more dedicated running and racing in my thirties. Eventually I developed symptomatic bradycardia and SVT which required a cardiac pacemaker implant and a cardiac cath ablation. It has taken a long time to get back to running consistently again. Counting my blessings and trying to remain more balanced with fitness. |
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| Miles: | This week: | 12.10 |
Month: | 85.00 |
Year: | 361.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1365.19 | 2.50 | 0.00 | 3.11 | 1370.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 83.00 | 0.00 | 0.00 | 0.00 | 83.00 |
| Monthly total
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 105.00 | 0.00 | 0.00 | 0.00 | 105.00 |
| Monthly total
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 82.00 | 0.00 | 0.00 | 0.00 | 82.00 |
| Monthly total
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 112.00 | 0.00 | 0.00 | 0.00 | 112.00 |
| Monthly total
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| weekly total
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training - 95% of max.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles (8:38 avg. pace) - Felt solid throughout. I think the most recent changes made to my pacemaker might be just what I needed. Running is starting to feel normal again after struggling since the pm install last summer. I hope this run wasn't a fluke.
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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 - A hilly route through the park. Everything felt fine heart wise. Very sunny and warm.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.60 | 0.00 | 0.00 | 0.00 | 21.60 |
| weekly total
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training @ 60% of max
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 6.1 + 3.0 miles
Perfect day for running. Everything feeling fine.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5 mi on TM (8:40 avg), felt normal, but legs are getting sore with strength training. See how they feel tomorrow, might need a rest day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mi on the bike path followed by some strength exercises. My left leg is sore from the increase in activity.
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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 in 1:30, fantastic day, no issues during the run.
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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 followed by some strength exercises.
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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 |
| 7 mi + 3 mi
Keeping a relaxed pace during both runs.
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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 at a very leisurely pace.
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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 |
| 7 + 3 mi; Completed these before and after work. Feeling good.
Strength training session at 60% of max.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| Lunch run. No issues with heart rate.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| Ran on the treadmill over the lunch hour. No heart rate issues. It's been nearly a year since the surgery, but I think the pacemaker settings are finally just about right.
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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 mi - Easy pace (9:20 avg).
Strength training, 60% max
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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 mi - Morning run, tired overall. Overreaching a bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training, 62% max
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 4.75 mi - Morning run. Got up late so didn't have time to go further.
4.5 mi - Lunch hour on the treadmill due to heat. HR didn't increase like it should so took a short break at 2 mi and restarted slowly using deep breathing to get it going. Finished fast.
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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 mi - Lunch run on the treadmill due to heat. Mixed in 3 x 5 min. hard/fast intervals.
Strength training in the evening.
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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 mi - Morning run, very hot and humid already. Went really slow, tired heavy legs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 mi - Lunch run on the treadmill again. Getting a bit stir crazy so time to start braving the heat outside.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 6.75 mi - Lunch run through the park. A good route with hills.
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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 mi - Out and back on the bike trail. Feels like progress.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| 7 mi - Park loop again, done in 1:02. Really like this route, good shade and hills. Nice day as well.
Strength training session at 64% of max.
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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 |
| 5.7 mi - Morning run before work. Beautiful outside. Legs were a little flat from strength training last night.
4.3 mi - Lunch run. Mixed in several 30s pickups during the second half.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Stength training at 64% max.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5 mi - Quick run before work. Pace was better than I thought.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 7.75 mi - Took a longer lunch break and went running around the park. Life's too short.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at 66% of max
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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 mi - Done in about an hour during lunch.
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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 |
| 7 mi - Run before work. Legs were stiff so really slow going early.
3 mi - Lunch run at a faster pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3 mi - Lunch run
Brief strength training at 66% max after work.
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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 |
| 6.4 mi - Morning run, legs were feeling flat and a little sore in spots. Just felt different.
3.6 mi - Lunch run to get to 10 miles for the day. Feeling good until mile 2 when an insulin bonk struck forcing me to slow down. The body is very sensitive to what I eat before a run.
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| | Race: |
Watermelon 5K (3.107 Miles) 00:21:51, Place overall: 26, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.11 | 3.11 |
| My first 5K race and first race since having the pacemaker implant. Really pushed as hard as I could throughout. Started out a bit too fast but I didn't want to get trapped behind people. The pacemaker worked well, just think the max tracking rate can be set higher, currently at 150. I ended up second in the 40-49 age group and 26th out of 300 total runners with no one older finishing in front of me. I haven't completed a race in 19 months and feel this a solid result considering. Lord willing, I'm looking forward to racing some more.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Nice 10 mi bike trip with my daughter (divided by 4 for run equivalent). Strength training at 80% of max afterward.
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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 mi run on the trail at 9 min pace. Already hot out.
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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 mi run on the trail in the middle of the afternoon. Slowed pace by about 20-30 sec per mile because of the heat.
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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 mi run during lunch. Very humid.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. After work did complex training, which is mixing strength exercises and plyometrics.
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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 |
| 6.5 mi before work. Legs were flat from strength training yesterday. Probably should have rested, but didn't run yesterday.
3.5 mi slow during lunch hour. After years spent slinging iron, I've finally come to the conclusion that strength training at near maximum weight and distance running simply don't mix. Strength training is a good thing, especially for older runners, but it can really make running a drag (pun intended). So going to mess with the schedule again.
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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 mi easy, legs felt fresh at first then tired greatly after 6 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, strength training at 90% of maximum.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| 3.4 mi during lunch, warmup 10 min then alternated MP 5 min with EP 5 min
After dinner completed a 30 minute total body workout with my daughter at Planet Fitness.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 2.50 | 0.00 | 0.00 | 6.00 |
| 6 mi during lunch hour, slower than EP for 10 min, then 4 x MP 5 min + EP 5 min
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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 |
| 6.4 mi before work, flat legs with some stiffness
3.6 mi during lunch hour, legs still lack any zip
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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 mi before work, no improvement on the condition of legs, but perceived exertion was better.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength and plyometric workout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 7 mi relaxed and easy before work, done in 1:03.
3.5 mi after work, easy pace with long hills.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 hot-n-tough miles, got it done
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 mi before work. Getting hot already with a heat warning in place for next 3-4 days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5K during lunch. I really wanted to blow off the run today, so I consider this a victory!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| 5.9 mi in 1:00 - Starting an experiment after reading a couple physiology studies regarding opitimal pace and distance for aerobic development. The optimal pace is considered 50-75% of 5K pace with 65% the goal. Based on my recent 5K that means 8:45 to 10:30 pace with 9:30 for 65%. Faster tempo running will be done 1-2 times per week, only if I feel up to it, and only at a 20:1 slow to fast ratio. Strength training 2 times per week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| 10.6 mi - All done super easy with some walking breaks. Still whipped at the end. Feels like I have a long ways to go stamina wise and a lot of weight to lose too.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 5.4 mi - Usual morning route including some walking as right groin/hamstring has been flaring up lately.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training 1 hour.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| 6.4 mi - Morning run
3.5 mi - Lunch hour run on treadmill. Right quad/groin is still bothersome. Did some leg extensions and stretching afterward.
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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 mi - Lunch hour run. Various quad strengthening exercises and stretching afterward.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 39.10 | 0.00 | 0.00 | 0.00 | 39.10 |
| Total miles for the month. Woo-hoo!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 92.50 | 0.00 | 0.00 | 0.00 | 92.50 |
| Total miles for the month.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| Easy run around 9 min pace throughout. Trying to get back to normal after another lay off from injury. Did a strength training session later in the day.
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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 |
| Easy long pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.14 | 0.00 | 0.00 | 0.00 | 3.14 |
| Easy run, followed by strength training. Still dealing with an injury to right leg.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.18 | 0.00 | 0.00 | 0.00 | 3.18 |
| Same as Wed.
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 0.00 | 0.00 | 0.00 | 1.10 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| Jogged easy for 40 minutes. Still dealing with a pesky right adductor injury. One of the worst injuries I've had.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 90 minutes of very easy jogging. Right leg still bothers.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Outside during lunch. Very easy pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 90 minutes very easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| 40 minutes very easy. I have narrowed down my injury to the Adductor Magnus. Believe me, that sucker is important when running. So I'm focused on working that area of the leg.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 min. strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 75 min. easy running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 60 minutes of jogging with last 5 minutes gradually faster. I think I finally got ahead of this adductor injury, but we'll see.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| AM - 6.3 mile jog, right adductor still hurts a little but tolerable at slow paces. Very dark and foggy with temps in the upper 50s.
PM - 2.8 mile jog on the treadmill during lunch. Core work afterward.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| AM - 6.3 miles before work, same route, colder out. Afterward I dislocated my thumb while trying to push my running tights over my ankle. Quickly popped out then back in and hurt like a mother. Thought I broke it at first with the crunch sound and all.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| AM - Easy run keeping it slow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Various upper and lower body strength exercises.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| AM - Easy jog before work. Right adductor hurt a little, perhaps due to the strength exercises I did yesterday. Cloudy and colder.
PM - Easy jog on the treadmill during lunch.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| AM - 6.4 miles easy before work, colder out so in full gear. Rather be hot than cold. Right adductor acts up sporatically, not sure what to do with it other than continue easy/slow running. Turning the knee/leg inward and back or the running motion is the only time it bothers.
PM - Slow 2.8 miles during lunch on the treadmill. Core work after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| AM - 8.9 miles, cold and windy. Did some yard work afterward.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 11 miles easy. Heart rate took longer than usual to pick up. Once the pacemaker kicked in I felt fine. I then slowed down my running pace, but my heart rate drifted down too much which wipes me out. I had to walk and then force the pace once I started up again to bring the rate back up enough. Some days the pacemaker just doesn't operate right without me forcing it to work. Checkup with the Cardiologist next Monday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.64 | 0.00 | 0.00 | 0.00 | 4.64 |
| PM - Rode the treadmill during lunch for 4.64 miles in 45 minutes.
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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 |
| AM - 7 miles before work, feeling stronger (9:23/mi)
Cardiologist office check up, everything is running smoothly, and I requested an increase to my max HR setting.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 7 miles before work (9:04/mi). Right adductor injury is very close to complete heal.
PM - 4 miles at lunch on the treadmill (9:30/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| AM - 6 miles before work, zombie mode (9:55/mi)
PM - 3 miles on ye mill (9:51/mi)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 6 miles easy between rain clouds (9:28/mi)
PM - 5 miles on the mill (9:40/mi)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| AM - Easy 6 miles before yard work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
| AM - Nice easy 8.3 miles before work (10:00/mi).
PM - Some more easy miles during lunch to make it to 2 hours for the day (9:40/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| AM - Did laps around the local park (9:35/mi). Now family time. Happy Thanksgiving!
PM - Nice 3.3 mi walk before dark to get to 2 hours for the day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.85 | 0.00 | 0.00 | 0.00 | 12.85 |
| AM - Easy run for 2 hours (9:15/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training
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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 |
| AM - Easy jog 7 miles before work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.43 | 0.00 | 0.00 | 0.00 | 7.43 |
| PM - Lunch run 7.4 miles (9:22/mi). Feeling aches all over like I might be coming down with something. Yuck.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 0.00 | 0.00 | 11.80 |
| AM - Easy 7.7 miles before work (9:43/mi).
PM - Easy 4.1 miles on the treadmill during lunch (9:38/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
| AM - Easy 12 miles (9:22/mi). Home today so went out longer than usual.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| AM - Easy enjoyable 10.7 mi on a beautiful morning. (9:57/mi)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength and core work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - Easy 8 miles before work. Running close to 100% now as nothing hurts physically. (9:22/mi)
PM - Evening 4 miles on the mill (9:45/mi)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| AM - Slow 7 miles before work (10:00/mi). Running last night messed with my sleep so this was a real butt dragger.
PM - Colder and windy out so opted for the mill for 4 miles (9:47/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Cold and dark 7.8 miles before work (9:51/mi). The week has gotten away from me as far as work and family commitments. I need to be more firm with my schedule.
PM - Treadmill 5.2 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM - Cold and blustery 10.3 miles (9:20/mi). Yeesh.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| PM - Treadmill 6.5 miles during lunch break.
PM - Treadmill 3.65 miles before supper.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| PM - Treadmill 4.3 miles (9:18/mi). Already getting tired of the cold temp and wind.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.26 | 0.00 | 0.00 | 0.00 | 11.26 |
| AM - Finally got my rear outside for a run in the morning. Dark, cold, and windy 7 miles (9:16/mi).
PM - Treadmill 40 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| AM - 5.3 miles before a long day at work with meetings.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM - 6.5 miles on the treadmill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - 6.5 miles on the treadmill before work (9:14/mi)
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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 |
| PM - Treadmill during lunch (9:10/mi).
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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 |
| PM - Treadmill 5 miles after work (9:30/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| AM - Outside around town and on the trail (9:35/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| AM - Same as yesterday (9:20/mi). Simple bodyweight strength training afterward.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - Slow 6.5 mile jog on a cold windy morning. Almost felt like meditation. Various 20-rep calisthenic exercises after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - Very cold run outside with snow and ice cover (9:49/mi)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| AM - Too cold to go outside so another morning on the TM for 4.6 mi.
PM - Round 2 on the treddy again for 6.1 mi (9:05/mi).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| AM - Another day, another run on the TM for 45 minutes before work. Followed by various calisthenics.
PM - Ate about an hour before run and had an insulin bonk during the run forcing me to cut it short at 2 miles. Did some more calisthenics afterward.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.24 | 0.00 | 0.00 | 0.00 | 5.24 |
| PM - Lunch run of 5 miles on the mill again. Colder than usual around these parts.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1365.19 | 2.50 | 0.00 | 3.11 | 1370.80 |
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