Shawn's Running Blog

July 2023

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Location:

Thailand

Member Since:

Jul 10, 2019

Gender:

Male

Goal Type:

Age Division Winner

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Miles:This week: 0.00 Month: 8.10 Year: 553.90
Saucony KOA ST Lifetime Miles: 20.00
Hoka Speedgoat 4 Lifetime Miles: 125.60
Saucony Endorphin Pro Lifetime Miles: 9.50
Nike Vaporfly Next % 2 Lifetime Miles: 22.00
Saucony Endorphin Spd 3 Lifetime Miles: 300.00
Asics Fuji Speed 2 Lifetime Miles: 10.00
Puma Velocity Nitro 2 Lifetime Miles: 43.00
Adidas Boston 12 Lifetime Miles: 65.30
Saucony Kinvara Pro Lifetime Miles: 35.20
Total Distance
79.50
Reebok Floatride Energy Symmetros Miles: 39.00Asics Novablast 3 Miles: 17.00Skechers Max Road 5 Miles: 15.00Saucony Endorphin Spd 3 Miles: 8.50
Total Distance
0.00

3.1 miles fast walking.

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Total Distance
3.00

3 miles, including 25 x up and down the overpass stairs, two at a time, for quad emphasis.  

Reebok Floatride Energy Symmetros Miles: 3.00
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Total Distance
0.00

3.1 miles fast walking, and various leg exercises with ankle weights.

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Total Distance
5.00

5 miles, pavement and dirt, including 5 x up and down overpass stairs, two at a time, for added quad emphasis. 

Asics Novablast 3 Miles: 5.00
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Total Distance
0.00

3.1 miles fast walking.

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Total Distance
4.00

4 miles, not pushing it yet.

Reebok Floatride Energy Symmetros Miles: 4.00
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Total Distance
0.00

3.1 miles fast walking.

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Total Distance
3.00

Included 25 x overpass stairs, two at a time, for squat  simulation.  Very warm and humid, and the stairs were really tough today.  Scheduled rest day tomorrow.

Reebok Floatride Energy Symmetros Miles: 3.00
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Total Distance
0.00

3.1 miles fast walking, and leg exercises with ankle weights.

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Total Distance
5.00

5 miles, easy pace, including 5 x up and down the overpass stairs, two at a time, to simulate deep, single-leg, bodyweight squats.

Reebok Floatride Energy Symmetros Miles: 5.00
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Total Distance
6.00

Six miles, pavement and muddy dirt roads, including 5 x overpass stairs, two at a time, to simulate deep, single-leg, bodyweight squats. 

Reebok Floatride Energy Symmetros Miles: 6.00
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Total Distance
6.00

Six miles, including 5 x up and down overpass stairs, two at a time.  Leg exercises with ankle weights.

Asics Novablast 3 Miles: 6.00
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Total Distance
6.00

Six miles, pavement and dirt.

Skechers Max Road 5 Miles: 6.00
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Total Distance
8.50

Pavement and dirt, including 5 x overpass stairs, two at a time, in last mile.

Saucony Endorphin Spd 3 Miles: 8.50
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Total Distance
5.00

Pavement and dirt, including 10 x overpass stairs, two at a time, in first mile.  Later: leg exercises with ankle weights.

Reebok Floatride Energy Symmetros Miles: 5.00
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Total Distance
6.00

Pavement and dirt roads.  Included 5 x up and down overpass stairs, two at a time, in the last mile.

Asics Novablast 3 Miles: 6.00
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Total Distance
6.00

Pavement and dirt roads.  5 x up and down the overpass stairs, two at a time, in last mile.

Reebok Floatride Energy Symmetros Miles: 6.00
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Total Distance
9.00

Pavement and dirt.  Warm and humid morning.  Easy pace.  Eighth mile included 5 x up and down the overpass stairs, two at a time, for quad emphasis.

Skechers Max Road 5 Miles: 9.00
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Total Distance
7.00

Easy pace.  Pavement and dirt roads.  Last mile included 5 x up and down overpass stairs, two at a time, for quad work.  Later: leg, glute, and hip flexor exercises with ankle weights.

Reebok Floatride Energy Symmetros Miles: 7.00
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Total Distance
79.50
Reebok Floatride Energy Symmetros Miles: 39.00Asics Novablast 3 Miles: 17.00Skechers Max Road 5 Miles: 15.00Saucony Endorphin Spd 3 Miles: 8.50
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