| Location: St George,UT, Member Since: Feb 07, 2006 Gender: Male Goal Type: Local Elite Short-Term Running Goals: Run below 2:30 in the Marathon. Personal: I currenty live in Southern Utah. My wife Kendra and I have 4 children and no pets. We also own/operate the St. George Running Center a specialty running shoe store in St. George UT. We also head-up the St. George Running Club.
St. George Running Center
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1001.35 | 125.45 | 52.00 | 21.50 | 1200.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Race: |
Utah Valley Marathon (26.2 Miles) 02:49:44, Place overall: 18, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Pretty Pumped about my new "old man" PR today. I haven't been posting in a while but wanted to record my splits down for later. My plan was to just go out as relaxed as possible and see what happens the last 6 miles. I have had cramping issues in marathon pasts and I wanted to try a couple different things - I think it worked. Here are my splits: 1. 6.23 2. 6:20 3. 6:26 4. 6:29 5. 6:23 6. 6:30 7. 6:59 8. 6:57 9. 6:20 10. 6:37 11. 6:44 12. 6:34 13. 6:34 - Half about 1:25'ish 14. 6:35 15. 6:55 16. 6:31 17: 6:32 18. 6:33 19. 6:33 20. 6:22 21. 6:02 22. 6:12 23. 6.21 - slowed for water
24. 6:14 25. 6:12 26. 5:56 - Thanks to Jeff MC coming and running with me the last mile!! 27. last .28 - 5:48 pace average
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Summit loop. Steady. 6:30 pace 6 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Met up with the guys at Clydes house. Steady with small tempo - stomach problems during tempo. 5:41, 5:55, 6:06 stopped for bathroom. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
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Easy run with Holt and the Pinview XC 8 miles.
Went out ot Quail Res. for a swim with Mike A. 40 min in water. - 4 miles conversion. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
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easy six with the barefoot group. 2.5 barefoot - felt good.
Massage eve - my L. hip was been JACKED. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 easy this morning. Store/ riverside loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 3.00 | 0.00 | 0.00 | 17.30 |
| 4th Annual Abraham Lincoln Run. Great Group run - about 30 people. time: 2:13 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 easy - evening - store loop |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 5.00 | 0.00 | 0.00 | 12.50 |
| Got up early and ran with Dave, Logan and Clyde. 12.5 miles w/5 miles tempo. Ended up having stomach issues again - left a present on the side of the trail. 5:46, 5:50 (bathroom), 6:04, 6:22, 6:32 - not the best workout, but I finished it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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not much running last week due to being on vacation in NH.
7.5 today - very humid. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
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got out in the humidity did 7 miles easy with 5 miles at tempo.
5:40, 5:40, 6:08, 6:10, 6:20 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Travel day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Got home at 3am from trip, pretty tired. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 easy miles, store loop. Not feeling very good, cold w/ sore throat. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Paced Kendra in the Bryce Canyon Half marathon. Still not feeling well, Kendra was sick also. Another great year at Bryce.
Walter, Amber and Marci did great. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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Feeling a little better this morning. Went out and did 9 on the store loop. When I went by the temp at 7:40 it said 92F. OH, SO HOT!!
4.5 evening on treadmill at the rec center.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 4.25 | 0.00 | 0.00 | 12.50 |
| Ran with the guys this morning - dustin, bill, dave, clyde, logan and james. Did 12.5 mile loop from clyde's with a tempo after the first three miles. We were supposed to do 7 miles of tempo but I only made it 4.25 - 6:15 average. Not to happy - I started feeling dizzy at the end and shut it down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
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Surprise, it's HOT....and HUMID!!!
Got an easy 9 in this morning - store loop.
4.25 on the mill.
25 min of ISO's
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Easy run 5.5 miles - 2 miles barefoot. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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9 miles easy - store loop.
5 miles evening 107F. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.10 | 0.00 | 11.10 |
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Enterprise 10k race.
5:13
5:24
5:31
5:47
5:50
6:13
felt pretty good most of the race. The last mile I chocked pretty bad however. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 8.00 | 0.00 | 0.00 | 13.50 |
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8 mile Tinman tempo with the guys this morning from clyde's house and around the river. Still feeling pretty tight from enterprise 10K over the weekend. 6:25, 6:36, 6:22, 6:45, 6:32, 6:31, 6:39 , 6:32 ( 6:37 average)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Store loop 9 miles easy. Pretty tired. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 1000's with Logan at DH track. Not a very good morning - really didn't have anything in the tank. I really wasn't too happy with the workout, but I'm happy I did them.
4 x 1000 - 3:27, 3:29, 3:31, 3:40 -
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 6.00 | 2.00 | 0.00 | 18.00 |
| 18 on the marathon course - met-up at the church on Bluff and went up the marathon course right above Veyo. Great group - about 40 people met at the church - I think the biggest group went up to the 13 mile point. Anyway - took the first few easy then went down to marathon pace, then caught up to Aaron and Logan and the water, then did 5:30 - 5:40 pace until I saw Kendra's group, ran with her for a while - then had a hard time getting going again. This week - I felt pretty tired the whole week. I'm not sure why, I took two days off. My throat has been a little sore so I'm probably battling a little virus. Next week 70 - 80 miles, planning on hitting tempo on tues, track on thurs and the trails 15 on sat.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 easy this morning - river loop. Really hot towards the end of the run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 9.00 | 0.00 | 0.00 | 15.00 |
| Great work out this morning with Clyde, Dustin, Dave, Logan, Bill and James. 9 mile tempo with 6 miles of warm up and cool down. 6:14, 6:23, 6:11, 6:17, 6:17, 6:12, 6:12, 6:16, 6:06
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 1.00 | 0.00 | 0.00 | 6.20 |
| Up in SLC for the OR Show. Went out in the rain and did 6.25, it was nice to go out at 5 pm and not die from heat. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Easy 18 up here in SLC with Kendra. We had a great time running from 4500 up to Memory Grove and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| pinevalley 15 miler - 5th place hips and ankles felt jacked. 1:42 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| river loop, took it slow - a bit cooler out. 14 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 10.00 | 0.00 | 0.00 | 16.00 |
| Tempo day. Dave, Logan, Bill, Clyde and Myself. 3 miles warm-up, 10 miles tempo, 3 miles cool down. Still pretty cool out in the morning. 6:15, 6:16, 6:09, 6:13, 6:09, 6:10, 6:09, 6:09, 5:56, 5:52 - 6:08 average. Pretty happy about the workout today. Dropped 7 sec/mile faster from last week's 9 mile tempo.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Easy 9 miles this morning - store loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 5.00 | 0.00 | 12.25 |
| Good workout this morning with the wonder twins - Clyde and Dave. 8x1000 with a 200m recovery jog. 3 miles warm-up 3 mile cool down. I set out just run as relaxed as possible. Here's the splits for the 1000's: 3:38, 3:36, 3:31, 3:29, 3:27, 3:26 (bathroom issues), 3:25, 3:22
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Ran to the Store - tired. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 7.50 | 0.00 | 22.00 |
| Great run this morning with the group ( 40 people today!). Took the shuttle up the course with everyone. Got off at 16 miles from the church and ran down to Winchester, started the tempo to the finish and back up 3 miles to the church (cool down) from the finish for a total of 22. Tempo 7.5 miles: 5:35, 5:29, 5:35, 5:39, 5:35, 5:35, 5:47, 5.47 (pace for last .50) I'm pretty happy with this workout. I haven't run like this for a while.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy 14 - Store loop. Pretty hot out again. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles store loop - I really need to get out earlier. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| 13 - dropped car off at the shop, air conditioner went bad. Ran home the long way, really humid. Listened to Justin Beiber the whole way. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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Easy Run 10.25 -saw Clyde and run with him for a couple miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| Ran with the BOYZ this morning. 4am at Clyde's house. SunRiver loop. Steady pace nothing exciting, except for Logan's lane changes. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 7.00 | 0.00 | 0.00 | 13.00 |
| 6 miles warm-up cool down. 7 miles at 6:04 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 easy |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| 5 miles easy and about 4 mile at threshold - Fartleks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles this morning - river loop. Easy, I didn't sleep well last night so I got up a little late. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| Didn't push too hard on today's run. Ankles started acting up about 16 miles in along with my hip flexors. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 -store loop. felt pretty good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 5.00 | 0.00 | 0.00 | 13.00 |
| tempo from clydes - 3miles @ 5:50, 2min recovery, 2 miles @5:50 pace (hamstring started acting up cancelled last tempo mile). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| flu bug - cold chills & achy all over. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| still sick |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| went to work but still sick. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| feeling even worse - went to instacare - |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| feeling a little better today I think the drugs are kicking in. i hope to get in at least 6 or 9 miles tomorrow - slow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Tried 4 miles - still sick |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| tried 6 miles - still sick |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| sick |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| sick |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| feeling a little better - didn't run - flew to CA |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| getting better - in CA |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Still in CA |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Washington loop - feeling a lot better. Went out 6 - still a little weak. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Nice and slow 9 miles - store loop. still weak. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Feeling back to normal. Taking it easy with running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| I was going to get together with the guys for an 8 mile tempo but didn't feel ready. Did the store loop w/ 3 miles at tempo. 5:32, 5:35, 5:48 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 store loop really slow. Calves tight from tempo yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 17.00 | 0.00 | 0.00 | 20.00 |
| Race almost 19 with the guys down the marathon course. Did marathon pace tempo for 17 miles @ 6:07 pace average. Then ran a little more after - doing clean-up with the club on the marathon course after the run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| store loop. easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| River loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| store loop |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| river loop cut short - stomach problems |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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14 river loop - easy.
plan for next week:
monday - 6 miles
Tuesday - 8 miles w/2 miles @ marathon pace.
Wed - 6 miles
Thursday - 5 miles w/6x100 m strides.
Friday - no run or 4 miles easy.
Sat - SG Marathon |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy six - taper time |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.20 | 0.00 | 0.00 | 27.20 |
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Well, I guess I better write about the St George Marathon this year. Last year I didn't write down my splits and I really regret not spending the time - now the splits are lost forever.
1 - 6:16 - Once we started I was surprised how fresh I felt (not in the Dave Holt kind of way). I guess that's what the tapper is for. My plan was to keep it at 6:20 for the first two miles then drop it down a little. I wanted to get some solid miles in before Veyo hill and the Dammeron Hill.
More coming soon....
2 - 6:20
3 - 6:06
4 - 6:05
5 - 6:08
6 - 6:00
7 - 5:58 -
8 - 7:07
9 - 6:29
10 - 6:28
11 - 6:37
12 - 6:18
13 - 6:08
14 - 6:06
15 - 5:58
16 - 5:56
17 - 6:00
18 - 6:13
19 - 7:04
20 - 7:13
21 - 6:07
22 - 6:36
23 - 6:56
24 - 7:00
25 - 6:45
26 - 6:43
26.2 - 5:46 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Easy 9 this morning - still a little tight but feeling really good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got Sick For 3 week with pneumonia |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
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Went out to do 6, still not 100% ended up doing 2.
That pneumonia I got after the marathon kicked my butt. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 with 2 x 400m pick ups. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
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Didn't think I should get up and go long this morning with the group.
Ended up going out a little later and got 6 miles. Did a couple 800m repeats in the middle of the run.
1st - 4:43 pace average
2nd - 4:48 pace average
If felt good to push a little. I think I'm going to do more 800m repeats through Nov. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| went out and did the store loop. nice steady pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.50 | 6.50 |
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did 3x800m with warm-up and cool down.
1 - 4:49 pace
2 - 4:42 pace
3 - 4:39 pace
I was going to do 4 but the calves started getting tight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Store loop Easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Went out with James in the morning and did 2 x 8 min @ VO2 pace. I ended up struggling with these. 1st - 5:46 Pace - slight down
2nd - 6:25 Pace - slight up
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Store loop extended -steady pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 2.00 | 8.50 |
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Warm -up, 4x800M, cool down ( started off tight in the hips & calves)
1st - 4:50 pace
2nd - 4:56 pace (couldn't get going)
3rd - 4:50 pace
4th - 4:48 pace
A little slower than last week. However, I felt better, and my heart rate dropped faster after each repeat.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy day, 6 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.00 | 0.00 | 11.00 |
| Went out and did 2x8min. just like last week to see if I could do any better - But, I did about the same. 1st 8 min - 5:42 pace 2nd 8 min - 6:20 pace ( 4 seconds fast than last week) Even though i wasn't faster, I did feel like I recovered better.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Store loop extended - a bit cold at first. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
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Early morning run (5am) with Dave, Logan and Bill. Did out and back from the old store to Ivins.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Store loop extended - nice and easy. Great morning. I brused my forefoot last week on my 800M repeats and I'm still feeling sore from it. I think I'm going to stay away from my TypeA's for a while.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 2.50 | 9.25 |
| Great workout this morning. Spent some good time stretching last night and I think it really made a difference for today's speed work. Warm-up
5x800m - added one more from last week. 1st - 4:48 pace 2nd - 4:40 pace 3rd - 4:38 pace 4th - 4:50 pace (still feeling beat-up from the last one, sand bagging it.) 5th - 4:38 pace - came back and laid it down. Cool-down.
This is my 4th week of of doing these repeats. I feel like I'm just barely beginning to get my leg turn-over under some type of fluid control. I'm very please with today's improvement.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Took it easy this morning. Hips a bit tight from yesterday. Taking some extra time for stretching tonight. - store loop extended
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.00 | 0.00 | 11.00 |
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Ran with Jame H. this morning. Did 2x9min. Felt pretty good until the stomach started acting-up. After the first 9min I had to take a serious VPB on the side of the bike path. Then on the second repeat it started acting up again. warm-up
1st - 9min - 5:44 pace
2nd - 9min - 6:00 pace cool-down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| store loop -extended. Great Run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| River loop - easy, felt tired towards the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Store loop extended. Nice steady pace 7:30 pace ave. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 3.00 | 10.50 |
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Did 6x800m this morning. Felt a little tight and forced but felt good once I got moving.
1st - 2:24 - 4:48 pace
2nd - 2:23 - 4:46 pace
3rd - 2:22 - 4:44 pace
4rd - 2:22 - 4:44 pace
5th - 2:17 - 4:34 pace
6th - 2:18 - 4:36 pace
Really happy with how this workout turned out. I added one more repeat from last week and was still able to pull off some good times at the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I don't know if I would call it a run today - more like a death march. Not only was I beat-up from yesterday's workout. I left my shoes out on the front porch and they were frozen for the first 4 miles. 8 miles, easy and slow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I'm counting Thanks Giving Dinner as at least a mile. It was hard putting down that 4th serving |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Still recovering from yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| Great run with Dustin, Bill, Dave, James, Clyde and Logan. Nice steady pace on the river loop. Picked up a bit at the end. Good run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Easy Morning run. Took it easy - R. Hip a bit tight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
|
I was planning on going out to do speed this morning but the weather got the best of me. Kendra and I went over to the Rec Center and I stretched while Kendra put some miles on the treadmill.
Afternoon Warm-up
1st - 2:26 - 4:52 pace - this first interval felt labored - I think I stretched too much this morning.
2nd - 2:22 - 4:44 pace 3rd - 2:22 - 4:44 pace 4th - 2:23 - 4:46 pace - had some issues with cars being in the way, tried to make it up the last 100m.
5th - 2:21 - 4:42 pace 6th - 2:15 - 4:30 pace - really tight on the cool down after this interval- But, it was my fastest this month.
I was going to do 7 but my L. hip got jacked on the 6th interval - so I just shut it down.
Cool-Down
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
|
Store loop extended - waited for the sun to come up so it was a little warmer.
4x100 strides at the end. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 6.00 | 1.00 | 0.00 | 9.25 |
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Good workout with Dave and Clyde tonight -started at the convention center, up the bike path to river road, into Bloomington Hills, Down to Bloomington and back. We did a 1x5min pick-up -I was pretty happy with my 5:25 ave. Bathroom break at Flying J - It ended up being a ton of gas (that's funny). The whole 9 miles was a 6:38 ave. pace. It was nice to get in a solid run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Store loop - extended. It was a bit warmer - 40F so I wore shorts. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
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Met-up at Clyde's this morning with Dave, James and Clyde. Never really got going. My hips just kept getting tighter and tighter. I decided to cut the run short due to being so tight. Easy 12. The other guys did 14.25.
Slow and Easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| Treadmill Miles - It was raining this morning so I went to the rec center. Did 9 miles and mixed it up a little - 3 miles at 6 min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 3.50 | 11.00 |
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7x800 this morning. I was hoping to get 7 repeats in last week but my hips started getting too tight so I only got in 6. My goal was to just get through the whole workout so I tried to keep the repeats more consistent. Warm-up
1st - 2:22 - 4:44 pace (legs and hips not working too well.)
2nd - 2:23 - 4:46 pace 3rd - 2:23 - 4:46 pace 4th - 2:23 - 4:46 pace 5th - 2:20 - 4:40 pace 6th - 2:20 - 4:40 pace 7th - 2:14 - 4:28 pace - Going Rogue!! Cool-down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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no workout. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 1.00 | 0.00 | 17.25 |
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Store loop - Easy. Felt good, right hip a little tight.
Met up with the guys at the convention center tonight. We did 9.25 miles - picked up the pace a little at the end 5:50 the 8th mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Easy 9.25 miles this monring. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 1.50 | 0.00 | 9.00 |
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Not much of a run this morning. Showed up late to club run and missed the guys. I finally found them but only ended up running with them for about 4 miles. I just couldn't handle the heat. Got pooped out the backend of the group after about 1.5 of 5:30ish pace. Legs felt fine, I just couldn't handle the discomfort and I wasn't relaxing.
It was good to get out though.
Next week goals: Get Between 63-70 miles, 8 x 800 on Tues, Run 3 miles under 6 min pace on Thurs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| easy morning miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Went out and did 800's this morning. Things were pretty forced - hips tight as well. 1st - 2:22 - 4:44 2nd - 2:20 - 4:40 3rd - 2:20 - 4:40 4th - 2:24 - 4:48 5th - 2:20 - 4:40 6th - 2:22 - 4:44 Ran out of time and had to get back to the house - did only 6.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.50 | 0.00 | 16.50 |
| Run with Clyde, Tyler, Dave, Logan, Aaron and myself. River loop extended from clyde's 3 miles tempo with a start at the normal tempo start out in the fields. 5:40, 5:57, 5:49
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| easy morning run - store loop. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| 1 mile warm-up, 3 mile tempo, 4 mile cooldown. Tempo - 5:23, 5:46, 5:59
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Store loop - easy, cheesy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 4.15 | 0.00 | 13.25 |
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Easy 4 this morning. Out and back.
Evening - no club run - went out and did the store loop w/3.5 mile tempo. Plus a little speed bonus towards the end of the run ( I got caught at a light during the speed bonus and decided not to go anymore, was planning a 1mile pick-up). Here's the brake-down:
1st - 5:38 pace
2nd - 5:34
3rd - 5:53
3.5r - 5:48
I felt pretty good, my stomach was acting up a little.
Speed Bonus:
.65 - 5:34 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Easy run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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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 |
| Store loop easy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.25 | 0.00 | 9.25 |
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Tempo - 5:30, 5:31, 5:51, 5:48 - same course as last Thursday. Dropped 13 seconds total from last week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Store loop easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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Got out this morning and did the store loop. It was nice to have a little bit of snow on the ground. My toes were a bit cold at first but got warmed up after about 3.5 miles.
9.5 miles steady. No tempo today due to ice and snow. - darn. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1001.35 | 125.45 | 52.00 | 21.50 | 1200.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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