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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 105.05 | 4.00 | 20.70 | 2.25 | 132.00 |
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| Asics Gel-Nimbus23 #5 Miles: 51.00 | Asics Gel-Nimbus23 #4 Miles: 31.00 | Altra Escalante #1 Miles: 50.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.50 | 0.50 | 10.00 |
| 4 X mile repeats. 7:45-8:00 min pace |
| Asics Gel-Nimbus23 #5 Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| ... |
| Asics Gel-Nimbus23 #4 Miles: 3.00 | Altra Escalante #1 Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
| ... |
| Asics Gel-Nimbus23 #5 Miles: 3.00 | Altra Escalante #1 Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.50 | 0.50 | 10.00 |
| Speed Spaniard 10K training run: 2 x 1 mile repeats (7:45, 7:43), 1 x 3 mile tempo run (7:55, 7:58, 7:46).
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| Asics Gel-Nimbus23 #5 Miles: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| ... |
| Altra Escalante #1 Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| ...
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| Asics Gel-Nimbus23 #4 Miles: 11.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.50 | 0.50 | 10.00 |
| 1 x 1 mile (7:23), 1 x 2 mile (7:59, 7:55)
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| Asics Gel-Nimbus23 #5 Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| ...
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| Altra Escalante #1 Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| Did 2 miles around 7:50 pace.
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| Asics Gel-Nimbus23 #4 Miles: 7.00 |
| | Add Comment |
| | 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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| Altra Escalante #1 Miles: 5.00 |
| | Add Comment |
| | Race: |
Speedy Spaniard 10K (6.2 Miles) 00:49:02, Place overall: 144, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 5.70 | 0.50 | 8.00 |
| Nice to break 50 min. Managed 3rd in my AG. |
| Asics Gel-Nimbus23 #5 Miles: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| ... |
| Altra Escalante #1 Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| ...
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| Asics Gel-Nimbus23 #4 Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 2.50 | 0.25 | 10.00 |
| VO2 max training - 5 x 4 min repeats: (pacing - 7:37, 7:24, 7:20, 7:24, 7:28)
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| Asics Gel-Nimbus23 #5 Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 105.05 | 4.00 | 20.70 | 2.25 | 132.00 |
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| Asics Gel-Nimbus23 #5 Miles: 51.00 | Asics Gel-Nimbus23 #4 Miles: 31.00 | Altra Escalante #1 Miles: 50.00 |
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