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Week starting Jul 13, 2008

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20072008
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Location:

Alexandria,VA,USA

Member Since:

Jun 03, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

4:34 mile, DC RR Mile, 2007

15:39 5k, Occidental College, 2007

25:52 8k, Rockville Twilighter, 2007

32:54 10k, Shelter Island (tough course!), 2004

49:30 15k, Tulsa Run, 2001

52:21 10 mile, Broad Street Run, Philly (fast course!), 2007

1:08:49 half marathon, Hobble Creek (downhill), 2001

2:28:55 marathon, St. George (downhill), 2006

2:33:04 marathon, Chicago, 2001

Short-Term Running Goals:

15:20 5k

4:25 mile

2:26:00 marathon

Long-Term Running Goals:

sub 15:00 5k

sub 2:22:00 marathon

Personal:

I live in Alexandria, VA, but still consider myself affiliated with Wasatch Athletics in Salt Lake City, UT, and High Noon A.C. in Ithaca, NY. My coach is Demetrio Cabanillas.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.000.000.000.0085.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am: long run with Georgetown Running Co. guys, from Difficult Run trail head in Great Falls, VA, 1:57:44

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:15:32

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 4 NIST 29:25

pm: 12 mi Georgetown 1:30: 37 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

noon: 4 mile shakeout 31:14

pm: (9 mi) WL track, 10x400 w/ 200 rest

70.5, 70.8, 69.9, 70.0, 70.2,

69.0, 70.2, 70.5, 68.6, 65.5

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:16:53

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: NIST treadmill, 10 miles, 1:13:00

It was 96F and humid today... good day to stay inside! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am: canal path, 10 miles with 3 mile tempo run between mile markers 5 => 2...  5:30, 5:26, 5:32*

* I hope this last mile is long.  It felt like I was going harder than the second mile.  I seem to remember thinking the same thing last year when I did a tempo here. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
85.000.000.000.0085.00
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