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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1577.55 | 57.00 | 82.95 | 8.15 | 1725.65 |
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| Asics DSTrainer19 #1 Miles: 34.00 | Asics DSTrainer20 #1 Miles: 486.25 | Asics DSTrainer19 #2 Miles: 166.50 | Asics DSTrainer20 #2 Miles: 493.10 | Asics DSRacer Miles: 17.00 | Saucony Fastwitch #1 Miles: 64.50 | Asics DSTrainer20 #3 Miles: 348.95 | Hoka Stinson #1 Miles: 7.00 | Asics DSTrainer21 #1 Miles: 108.25 |
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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 |
| Kim and I slept in till 8:30 then went up to the Olympic Oval to run in shorts and singlet in the New Year Revolution Run. Good thing since it was around 4 degrees with wind chill -8 in SF. Ended up with 16 miles to start out 2016. |
| Asics DSTrainer19 #1 Miles: 16.00 |
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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 |
| Back to the real world. Thankful for 24 degree weather for the morning run compared to what the last few mornings have been like.
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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 |
| Early morning run with Kimi. A rare warm January morning I was able to wear shorts! Yes 36 degrees is shorts weather in my book.
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| Asics DSTrainer19 #1 Miles: 6.00 |
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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 |
| Another warm morning run. Cloudy and a little windy bit I avoided getting rained on and was able to wear shorts so no complaints. Did 5 hill repeats on 2nd and 3rd hill. |
| Asics DSTrainer20 #1 Miles: 6.00 |
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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 |
| Went out early with Kim, Dave, and Dan. Black ice on roads was very bad in some spots we debated bagging the run and not risk it. But stubborness/stupidity won out and we did our best. Headed to the west side of town in hopes the roads were better and for the most part they were. Ended up being an enjoyable run and despites some close calls nobody biffed it or injured anything.
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| Asics DSTrainer20 #1 Miles: 12.00 |
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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 |
| Did 5 strides along the way. Trying to wake up those hibernating fast-twitch muscles. I'm not sure they are ready to wake up yet.
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer19 #1 Miles: 6.00 |
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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 |
| Did 6 hill repeats on #2 & #3 hills.
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer19 #1 Miles: 6.00 |
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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 |
| Early morning run with Dan and Alan. Roads had slick spots again like last week so we went out west again. Thankfully nobody biffed it or pulled any muscles.
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| Asics DSTrainer20 #1 Miles: 11.00 |
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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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| Asics DSTrainer19 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Stupid black ice and slick spots.
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| Asics DSTrainer20 #1 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 6.25 |
| Did 5 hill repeats on 2nd/3rd hill.
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| Asics DSTrainer19 #2 Miles: 6.25 |
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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 |
| Brrrrr
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer19 #2 Miles: 12.00 |
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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 |
| Did some strides
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer19 #2 Miles: 6.00 |
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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 |
| Did 6 hill repeats
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer19 #2 Miles: 6.00 |
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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 |
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| Asics DSTrainer20 #1 Miles: 13.00 |
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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 |
| Ran up and down Center street 3 times with Kimi |
| Asics DSTrainer19 #2 Miles: 6.00 |
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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 |
| Did a half dozen or so strides along the way. |
| Asics DSTrainer20 #1 Miles: 5.00 |
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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 |
| Ran before lunch. Slow & relaxing.
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| Asics DSTrainer19 #2 Miles: 5.00 |
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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 |
| I think I'm ready for warmer weather now. |
| Asics DSTrainer20 #1 Miles: 11.00 |
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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 |
| Did a few strides. |
| Asics DSTrainer19 #2 Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 6.00 |
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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 |
| Did 6 hill repeats for fun.
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| Asics DSTrainer19 #2 Miles: 6.00 |
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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 |
| Early morning run with Kim in pea soup. Not much visibility in the foggy/smoggy muck.
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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 |
| Nice & frosty!
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| Asics DSTrainer19 #2 Miles: 12.00 |
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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 |
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| Asics DSTrainer20 #1 Miles: 6.50 |
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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 |
| Did a bunch of strides.
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| Asics DSTrainer19 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 1.00 | 0.00 | 0.00 | 6.50 |
| Six hill repeats up 2nd or 3rd hill.
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| Asics DSTrainer20 #1 Miles: 6.50 |
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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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| Asics DSTrainer19 #2 Miles: 6.00 |
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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 |
| Enjoying the warmer morning temps this week.
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| Asics DSTrainer20 #1 Miles: 12.00 |
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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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| Asics DSTrainer19 #2 Miles: 6.00 |
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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 |
| Strides |
| Asics DSTrainer20 #1 Miles: 6.00 |
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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 |
| Hills
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| Asics DSTrainer19 #2 Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 6.00 |
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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 |
| Felt pretty good today, best I've felt all year for a long run.
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| Asics DSTrainer19 #2 Miles: 13.00 |
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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 |
| Did some strides |
| Asics DSTrainer20 #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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| Asics DSTrainer19 #2 Miles: 5.25 |
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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 |
| Did 8 repeats up/down 1st hill.
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| Asics DSTrainer20 #1 Miles: 5.00 |
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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 |
| Nice & easy slow pace today. Stupid bum-itis is wanting to act up again on the left side.
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| Asics DSTrainer19 #2 Miles: 5.00 |
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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 |
| Took it pretty easy. Bum-itis wasn't too bad.
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| Asics DSTrainer20 #1 Miles: 10.00 |
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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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| Asics DSTrainer19 #2 Miles: 6.00 |
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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 |
| Strides |
| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer19 #2 Miles: 6.00 |
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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 |
| Hills |
| Asics DSTrainer20 #1 Miles: 6.00 |
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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 |
| Beautiful morning for a run. |
| Asics DSTrainer19 #2 Miles: 12.00 |
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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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| Asics DSTrainer20 #1 Miles: 6.00 |
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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 |
| 10 strides
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| Asics DSTrainer19 #2 Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 6.00 |
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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 |
| Hills |
| Asics DSTrainer19 #2 Miles: 6.00 |
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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 |
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| Asics DSTrainer20 #1 Miles: 13.00 |
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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 |
| Nice shorts run in St George 50 degrees with Kimi. Did some strides.
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| Asics DSTrainer19 #2 Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 6.00 |
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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 |
| Hill repeats
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| Asics DSTrainer19 #2 Miles: 6.00 |
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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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| Asics DSTrainer20 #2 Miles: 6.00 |
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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 |
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| Asics DSTrainer20 #1 Miles: 13.00 |
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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 |
| Strides
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| Asics DSTrainer20 #2 Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 6.00 |
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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 |
| Hills
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| Asics DSTrainer20 #2 Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| Felt pretty perky today so did some up tempo miles the last part of the run. Kind of sad that up tempo for me nowadays means 8-8:15 pace when it used to be a minute or more faster. But I'm just thankful to feel good and be improving. |
| Asics DSTrainer20 #2 Miles: 13.00 |
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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 |
| Strides
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer20 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Hill repeats.
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer20 #2 Miles: 6.00 |
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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 |
| Beautiful morning. 50 degrees. Legs felt pretty heavy I think I'm due for a rest week. |
| Asics DSTrainer20 #1 Miles: 13.00 |
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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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| Asics DSTrainer20 #2 Miles: 5.00 |
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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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| Asics DSTrainer20 #1 Miles: 5.00 |
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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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| Asics DSTrainer20 #2 Miles: 5.00 |
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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 |
| Hills
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| Asics DSTrainer20 #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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| Asics DSTrainer20 #2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.75 | 0.50 | 6.00 |
| After doing pretty much the same old thing the last few months I decided to try start an 8 week 5K training plan. Today called for 5x400 repeats with 400 walk/jog recovery.
Had no idea what to expect since I've done nothing fast but a few strides in the last couple years. Since I'm targeting a conservative 7 min-ish pace for my 5K pace I figured I'd just try to run the 400s faster than that, around 6:45. Was pleasantly surprised to find that the pace I naturally seemed to want to go was closer to 6:30. Yes this is quite a bit slower than the sub-6 pace I used to do this type of workout but considering how long it's been and that I'm not exactly a spring chicken anymore I was happy with the workout. Maybe I still have a few fast-twitch muscles left in these old legs.
Splits were 6:40, 6:42, 6:29, 6:29, 6:29
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| Asics DSRacer Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.50 | 1.50 | 0.00 | 5.00 |
| Did a bit of a progression to around 7:15-7:30 pace and held it there for around 10 min. Felt pretty good.
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| Asics DSTrainer20 #2 Miles: 5.00 |
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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 |
| Did 4 hill repeats, but nice and easy since I pushed it yesterday.
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| Asics DSTrainer20 #1 Miles: 5.00 |
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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 |
| Legs felt kinda dead today |
| Asics DSTrainer20 #1 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.75 | 0.25 | 5.00 |
| Went to the track to attempt a 8 x 200 workout. Wasn't sure what pace to expect so just went with what felt doable. All repeats ended up being around 45s give or take 1 second, or right around 6 min pace. In between each repeat I walk/jogged 200. It didn't kill me but I was pretty tired afterward. Was pretty nervous doing short/fast intervals like this that I might pop my hamstring or something else but so far it seems I survived.
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| Asics DSRacer Miles: 5.00 |
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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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| Asics DSTrainer20 #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 1.00 | 1.50 | 0.00 | 5.00 |
| Progression run similar to last week. Felt pretty good.
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| Asics DSTrainer20 #1 Miles: 5.00 |
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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 |
| Did a few hills with Kim, I did them wimpy while Kim rocked it.
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| Asics DSTrainer20 #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.50 | 0.00 | 0.00 | 12.50 |
| Got in a couple faster miles with Kim the speedster who was kicking my fanny.
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| Asics DSTrainer20 #1 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 0.50 | 6.00 |
| Did 6x400 down on the tree-lined road. Felt pretty sluggish during warmup wasn't sure how things would go. Ended up feeling pretty good. Based on my workout 2 weeks ago I figure 1:35-1:40 (6:20-6:40 pace) splits to be a good range to shoot for.
Ended up with splits of 1:38, 1:37, 1:36, 1:36, 1:35, 1:33.
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| Asics DSRacer Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 2.00 | 0.00 | 6.00 |
| Progression run, 2 fastest miles were 7:30 & 7:19.
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| Asics DSTrainer20 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran some Center street hills with Kimi. Uphills were also into stiff canyon winds. Fun stuff.
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| Saucony Fastwitch #1 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| Nice to run on the Provo River Trail for a change of pace before Kim's 5K where she was helping a friend finish her first race ever. Felt pretty good on the downhill/tailwind side of things.
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| Asics DSTrainer20 #1 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.80 | 0.30 | 6.00 |
| Headed to the track to run 9 x 200 repeats. Nice to not have any wind and temps not too bad just under 50. Based on my similar workout 2 weeks ago I figure around 45s (6 min pace) is good for me. Felt pretty good, better than last time I did this.
Splits were 44, 45, 44, 44, 43, 44, 43, 43, 42.
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| Saucony Fastwitch #1 Miles: 6.00 |
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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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| Asics DSTrainer20 #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 2.00 | 0.00 | 6.00 |
| Progression run for 4 miles then 2 mile cooldown. Felt pretty good. Splits: 8:52, 8:09, 7:27, 7:13
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer20 #2 Miles: 4.50 |
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| | Race: |
Anything for Auni 5K (3 Miles) 00:21:20, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 1.00 | 8.00 |
| Ran my first 5K since I don't remember when. This was my 'tester' 5K just to see where I'm at then I plan on doing the 'real' 5K in June. I had forgotten how not-fun 5Ks are the last mile or so, ouch!
Kind of a hard route for racing on the SF river trail, first 1/2 was very slightly downhill with a bit of tailwind then turn around and come back the same way with some good headwind the last quarter mile. Also didn't start until 9:15 so it was a bit warm. Felt pretty good the 1st half but died the last mile. Need to remember how to race and gut out the pain a little better without wimping out.
I think the course was a bit short, maybe barely 3 miles. So probably true 5K distance I would have been just under 22.
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| Saucony Fastwitch #1 Miles: 8.00 |
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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 |
| Since I did the race Saturday decided to hold off on any fast stuff until Wed and go a little longer than usual and slower. Nice morning 50 degrees feels dandy to me and mother nature held off on the rain.
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| Asics DSTrainer20 #1 Miles: 7.00 |
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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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| Asics DSTrainer20 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 1.25 | 0.50 | 7.00 |
| Went down to tree-line road to do 7x400 repeats. From last 2 times I did 400's it seems like 1:35-1:40 is about right for where I'm at right now.
Didn't pay much attention to my splits during the workout so I was quite surprised at my consistency as all but the last one clocked in at 1:36. Finished up with a 1:34.
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| Asics DSTrainer20 #1 Miles: 7.00 |
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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 |
| Did a few hills nice and easy. |
| Asics DSTrainer20 #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 1.00 | 0.00 | 12.00 |
| Just Kimi and I for the long run, nobody else showed up. Not much gas in the tank today for some reason. |
| Asics DSTrainer20 #2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 1.00 | 0.25 | 6.50 |
| Went to the track to do 10 x 200 repeats. My main goals with this workout are to 1) Run each repeat under 45s, and 2) Not get hurt. I'm happy to say I was succesful at each! I seemed to have been pretty locked in on 43s until the last one when I turned on the jets a bit.
Splits: 43, 44, 43, 43, 43, 43, 43, 43, 43, 41
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| Saucony Fastwitch #1 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Asics DSTrainer20 #1 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 2.00 | 0.00 | 7.00 |
| Did a progression run. Kim joined me for the first couple miles into the wind. My 3 fastest miles were 7:29, 7:23, and 7:13, some of which was slightly downhill and tailwind-aided. Felt pretty good today I quite enjoyed the run.
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| Asics DSTrainer20 #2 Miles: 7.00 |
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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 |
| Hills |
| Asics DSTrainer20 #1 Miles: 5.00 |
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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 |
| Beautiful morning for a run |
| Asics DSTrainer20 #1 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 1.50 | 0.50 | 7.50 |
| Did my final 400 repeat workout before my 5K race on the 11th. Today I did 8 repeats and felt pretty good. Also was pleased to see my ave split time today was the fastest of any of these type workouts I've done over the last 8 weeks. I might have had a bit of a tailwind on some of these.
Today's splits were 1:33, 1:34, 1:33, 1:31, 1:34, 1:34, 1:32, 1:30
Just to compare to the previous weeks when I did 7, 6, and 5 repeats.....
2 weeks ago: 1:36, 1:36, 1:36, 1:36, 1:36, 1:36, 1:34
4 weeks ago: 1:38, 1:37, 1:36, 1:36, 1:35, 1:33
6 weeks ago: 1:40, 1:40, 1:37, 1:37, 1:37
Always fun to see improvement over time!
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| Saucony Fastwitch #1 Miles: 7.50 |
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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 |
| Nice run in St George with Kimi on a beautiful morning in the desert.
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| Asics DSTrainer20 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.50 | 1.00 | 0.00 | 5.00 |
| Ran in West Hollywood with Kimi close to Universal Studios. Also lots of walking today and yesterday around Universal Studios and Disneyland.
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| Asics DSTrainer20 #2 Miles: 5.00 |
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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 |
| Ran around the outside of Disneyland. Also lots and lots of walking.
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| Asics DSTrainer20 #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.50 | 0.25 | 6.00 |
| Back home in SF got in some miles with Kimi. Trying to get the running legs back in gear after the vacation and travel looking toward my 5K this Saturday. After 2 or so miles of warmup and strides I did 6x200 at the track. I couldn't remember what I've been running these over the past few weeks, go mixed up thinking I had been doing some under 40s but I was thinking about the 400s I've been doing mostly 1:35-1:40. So felt frustrated I was getting so tired doing 40-42s 200s and unable to get under 40, but in reality this was the fastest I have done these since other weeks I was mainly just trying to get under 45s. So that makes me happy although these 6 short repeats really wore me out.
Splits were 41, 41, 42, 41, 41, 40
Here are my splits from earlier weeks doing 200s:
6 weeks ago: 45, 46, 45, 44, 45, 44, 44, 44
4 weeks ago: 44, 45, 44, 44, 43, 44, 43, 43, 42
2 weeks ago: 43, 44, 43, 43, 43, 43, 43, 43, 43, 41
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| Saucony Fastwitch #1 Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.00 | 1.50 | 0.00 | 6.00 |
| Progression/5K-tune-up run. Kim joined me for the 1st 2 miles. Got in a couple miles in the 7:00-7:30 pace range.
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| Asics DSTrainer20 #2 Miles: 6.00 |
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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 |
| Took it easy. Also walked a mile or 2.
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| Asics DSTrainer20 #1 Miles: 3.00 |
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| | Race: |
Youth Advancement 5K (3.1 Miles) 00:23:10, Place overall: 50, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.50 | 0.60 | 8.10 |
| Ran a quite miserable 5K. Stiff headwind the first 1/2 of the race and lots of hills. Also temps in the 70's so too warm for my tastes. It was not very fun and felt alot harder than the 23:10 finish time which is slower than some of my 5K training runs. Oh well!
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| Saucony Fastwitch #1 Miles: 8.00 |
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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 |
| Recovery run after my miserable 5K. Still felt a little sore but not too bad.
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| Asics DSTrainer20 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.50 | 0.50 | 6.00 |
| Time to switch gears from 5K training to 10K as I'm signed up for Speedy Spaniard on July 25. Warmed up 2 miles then did 3 x 1 mile repeats with 1/2 mile or 4-5 minute recovery jog in between. Felt a little tired but thanks to nice tailwind I was able to keep the miles just under 7 min pace - 6:54, 6:56, 6:54
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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 |
| Nice easy run on a near perfect running morning with temps in low 60's and very little wind. Felt better than I expected after the hard run yesterday.
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| Asics DSTrainer20 #2 Miles: 5.00 |
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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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| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 5.00 |
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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 |
| Nice morning for a run. And nice to get in double-digit miles for the first time in June. First 40 mile week of the year. Legs a bit tired but felt pretty good overall.
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| Asics DSTrainer20 #2 Miles: 12.00 |
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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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| Asics DSTrainer20 #1 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.75 | 0.75 | 6.00 |
| Warmed up a couple miles then went to the track for 6 x 400 workout. From last time I did this I figured I should be able to do them in the 1:30-1:35 range which ended up about right. Definitely not easy but I probably could have done a couple more if I absolutely had to.
Splits: 1:33, 1:33, 1:32, 1:32, 1:32, 1:28 (nice!)
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| Asics DSTrainer20 #2 Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
| After couple miles of warmup I did tempo run on the Speedy Spaniard 10K course. I had hoped running 6 miles around 7:30-7:45 pace wouldn't feel too difficult but I just wasn't feeling the love and stopped at 5 miles. Not sure why 7:45 felt so hard I guess just one of those days. And doesn't help that I'm still packing 5 extra pounds and am 3 years older compared to when I last did this type of training run.
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| Asics DSTrainer20 #2 Miles: 11.00 |
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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 |
| Legs still a bit tired from Saturday run.
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer20 #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.50 | 6.00 |
| Went to the track for some 800s. Wanted to get at least 4 repeats with no more than 8. Ended up doing 5. With warm, muggy, windy conditions I wasn't very excited to do this workout but allowing myself to be flexible on how many repeats to do made it a lot easier to get started and get it done. My pace goal was just to try and stay under 7 min/mile.
I wasn't planning on being so orderly in the split time progression but I notice that my splits were as follows: 3:28, 3:27, 3:26, 3:25, 3:24.
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| Asics DSTrainer20 #1 Miles: 6.00 |
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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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| Asics DSTrainer20 #2 Miles: 6.00 |
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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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| Asics DSTrainer20 #1 Miles: 5.00 |
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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 |
| Nice to have Hal join in on the run. |
| Asics DSTrainer20 #2 Miles: 13.00 |
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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 |
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| Asics DSTrainer20 #1 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.50 | 0.00 | 6.00 |
| Went to the track and did a few fast miles around 7:15 pace.
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| Asics DSTrainer20 #2 Miles: 6.00 |
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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 |
| First Payson Canyon run of the year. Started at the mouth of the Canyon on did up-down run to ease the legs into the hill running. Always nice to run in the mountains in the summer.
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| Asics DSTrainer20 #1 Miles: 7.00 |
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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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| Asics DSTrainer20 #2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 6.20 | 0.00 | 12.00 |
| Did another 10K time trial on the Speedy Spaniard course. This time it went a lot better than 2 weeks ago although I'm still pretty slow these days. Averaged 7:40-7:45 for most the miles. Finished around 47:30.
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| Asics DSTrainer20 #2 Miles: 12.00 |
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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 |
| Nice and cool this morning in the 50's it felt great. New shoes felt pretty dandy too.
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| Asics DSTrainer20 #3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 1.00 | 2.25 | 0.75 | 6.50 |
| Went to track for some mile repeats. Goal was to do 3 or 4 around 7 min pace. I was about dead after 3 so called it good. Stayed very close to 7 min pace but may have faded a few seconds on the last one. Seems like these should be easier since I used to run 1/2 marathons faster than this. Guess it's just part of getting old and being 5-7 lbs heavier than I used to be.
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| Asics DSTrainer20 #1 Miles: 6.50 |
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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 |
| Nice run down Payson Canyon.
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| Asics DSTrainer20 #3 Miles: 6.50 |
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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 easy miles on a beautiful morning in St George.
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| Asics DSTrainer20 #2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
| Longest run of the year! Need to gear up for a few 20 milers before STG.
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| Asics DSTrainer20 #2 Miles: 16.00 |
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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 |
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| Asics DSTrainer20 #3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.50 | 0.50 | 7.00 |
| Ran down to tree-lined road and did 4x800. Wasn't feeling great but managed to keep them all under 3:30, mostly around 3:25 I think.
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| Saucony Fastwitch #1 Miles: 7.00 |
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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 |
| Kim and I messed up and didn't hear the alarm to wake us up early enough for the planned Payson Canyon run. Ended up doing a longer run today so I can taper a bit for the Speedy Spaniard 10K next Monday.
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| Asics DSTrainer20 #2 Miles: 10.00 |
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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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| Asics DSTrainer20 #1 Miles: 5.00 |
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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 |
| No long run today since I'm racing a 10K on Monday.
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| Asics DSTrainer20 #3 Miles: 5.00 |
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| | Race: |
Speedy Spaniard 10K (6.2 Miles) 00:46:10, Place overall: 33, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 5.70 | 0.50 | 10.00 |
| Not so speedy compared to prior years running this race, but I felt pretty good about the race and how things went compared to my earlier time trials on the same course. And it was actually kind of fun for a change and I managed to place 2nd in AD behind always-speedy Carl Hanson.
Different course since last time I ran, mostly on the new river trail with a kinda weird loop around the golf course the 1st mile. I'm sure I could do better if I could lose my xtra 5 lbs and get to my weight when I was running sub-40 or low 40's for 10K. But so far I haven't been motivated enough to do anything about cutting back on the chow or cutting out some of the junk food. We'll see how it goes between now and Nebo 1/2 marathon and SG marathon.
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| Saucony Fastwitch #1 Miles: 10.00 |
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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 |
| Nice & easy. Actually feeling pretty good after the race yesterday.
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| Asics DSTrainer20 #1 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| Fun run down Payson Canyon. Need to get the legs ready for Nebo 1/2 in just over 5 weeks.
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| Asics DSTrainer20 #3 Miles: 8.00 |
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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 |
| Legs a little sore from yesterday's downhill run but not too bad. |
| Asics DSTrainer20 #1 Miles: 4.50 |
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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 |
| No gas in the tank today I was pretty wimpy. But I got to 18 so I guess that's good. |
| Asics DSTrainer20 #2 Miles: 18.00 |
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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 |
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| Asics DSTrainer20 #3 Miles: 7.00 |
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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 |
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| Asics DSTrainer20 #1 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| Nice run down Payson canyon. Trying to start working in some faster miles to prep my legs for what I hope is a Nebo 1/2 finish around 1:30. Plan was for 2x2mile repeats at faster than HM race pace, but with the route down this canyon it worked better to do a 3 mile tempo (pretty much all downhill), take a breather on the flat past the cattle guard then do 1 more tempo mile on the rolling downhill closer to town.
First 3 miles were in the 6:30-6:45 range and last less-downhill mile I just barely snuck in under 7 min at 6:59.
Hopefully my quads aren't hamburger the next couple days.
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| Asics DSTrainer20 #2 Miles: 8.50 |
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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 |
| Nice & easy. Quads a little unhappy after the canyon run yesterday.
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| Asics DSTrainer20 #1 Miles: 6.50 |
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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 |
| Great run/hike with Kimi at Fishlake on a beautiful mountain morning. Watched a glorious sunrise and enjoyed the 360 degree views from Pelican Promentory. The 9000+ elevation made the lungs burn at times but it was well worth the pain.
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| Asics DSTrainer20 #3 Miles: 11.00 |
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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 |
| Early morning run in St George. A bit on the toasty side.
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| Asics DSTrainer20 #2 Miles: 7.00 |
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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 |
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| Asics DSTrainer20 #2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| Payson canyon mostly downhill run. Did some tempo miles 4-9. Downhill miles were in the 6:45-6:55 range, flat and rolling downhill miles around 7-7:30. Didn't quite have the same pep that I had last week.
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| Asics DSTrainer20 #3 Miles: 10.00 |
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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 |
| With the hard 10 miler yesterday and plans for 20 miles on Saturday I took it pretty slow and easy and short today.
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| Asics DSTrainer20 #1 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Finally got in the first 20 of the year! Glad that I felt much better than 2 weeks when I could only manage 18.
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| Asics DSTrainer20 #3 Miles: 20.00 |
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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 |
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| Asics DSTrainer20 #2 Miles: 7.00 |
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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 |
| Nice and easy morning run.
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| Asics DSTrainer20 #3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| The weekly payson canyon run. Had a good sized group this time. Did some HM tempo miles in the middle. 2 miles around 6:40 pace, drink stop, 3 miles at 6:45, walk/jog break for about 5 min on the flat, then 1 mile at 7:10 on the rollers. Made me tired. |
| Asics DSTrainer20 #2 Miles: 11.00 |
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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 |
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| Asics DSTrainer20 #3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Got in another long run since I won't have a chance for 3 weeks. Not as much pep as last week but I got er done. Grateful to have Hal to run with for 17 miles.
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| Asics DSTrainer20 #2 Miles: 21.00 |
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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 |
| .
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| Asics DSTrainer20 #3 Miles: 7.00 |
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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 |
| .
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| Asics DSTrainer20 #2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 3.00 | 0.00 | 11.00 |
| Payson canyon run. Hopefully I'll be ready for the race in a week and a half.
|
| Asics DSTrainer20 #3 Miles: 11.00 |
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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 |
| Nice and gentle.
|
| Asics DSTrainer20 #2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Another nice and gentle run. |
| Asics DSTrainer20 #3 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Had a great time pacing the 2:10 at the TOU half. Canyon was beautiful, weather was about perfect, and with the relaxed pace I was able to just enjoy the whole experience. |
| Asics DSTrainer20 #2 Miles: 13.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Mini taper week since I'm doing Nebo 1/2 on saturday. |
| Asics DSTrainer20 #3 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.00 | 0.00 | 5.50 |
| Did a few 800s around HM pace. Feeling a bit sluggish. |
| Asics DSTrainer20 #2 Miles: 5.50 |
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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 |
| |
| Asics DSTrainer20 #3 Miles: 5.00 |
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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 |
| Still feeling sluggish, not sleeping well this week. Hopefully just a bit of taper madness. |
| Asics DSTrainer20 #2 Miles: 3.00 |
|
| | Race: |
Nebo 1/2 Marathon (13.1 Miles) 01:42:33 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 8.00 | 0.00 | 14.00 |
| I was incredibly stupid today. You would think as long as I've been at this I would know better than to start out a 1/2 marathon at 10K pace, but I guess it's been so long since I've raced this distance I forgot what it's supposed to feel like the first 5 or 6 miles.
Pretty much I went out and ran a 40 min 10K and then crashed and burned horribly, struggling just to keep the pace under 10 min/mi for the last 4 miles. Dumb dumb dumb. But silver lining for Kim since she has now beat me at this race, just not on the same day, as last time she ran this race she got a huge PR of 1:36-something. Good for her! :)
My splits tell the whole ugly story, I was pretty much done at the 1/2 way point on this one. No fun to suffer for 6.5 miles I was reminded of my BC Marathon experience where I did something similar albeit 2x the distance.
Splits: 6:50, 6:43, 6:30, 6:24, 6:38, 6:40, 6:57 (wobbly wheels time), 8:20 (walked for far too long thru water stop), 7:47, 9:53 (lots of walking, ugh....), 9:42, 9:33, 9:38, :49
We live and we learn. I hereby promise to take my revenge next year and re-run this race correctly - which should mean a 1:30-1:35 finish with an outside chance of sub 1:30.
|
| Asics DSTrainer20 #3 Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Slept in a bit then went out with Kimi on a beautiful Labor day morning. Pretty sore from the race so took it very nice and easy. Even dusted off my Hoka clown shoes with the extra cushioning and tried to stay off the asphalt as much as possible. |
| Hoka Stinson #1 Miles: 7.00 |
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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 |
| .
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| Asics DSTrainer20 #2 Miles: 7.00 |
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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 |
| .
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| Asics DSTrainer20 #3 Miles: 7.00 |
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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 |
| . |
| Asics DSTrainer20 #2 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Nice run down Payson canyon and into Salem. Weather was perfect. |
| Asics DSTrainer20 #3 Miles: 21.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Felt pretty lousy on the run, no gas in the tank. |
| Asics DSTrainer20 #2 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| Did a few miles around the neighborhood at marathon pace, which sadly for me is 8-8:15 if I'm lucky. Still feeling pretty sluggish.
|
| Asics DSTrainer20 #3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Kim and I went over to Salem and ran up/down Loafer Canyon with a few others. Been a LONG time since I've done this run, definitely have to work hard on the uphill. Wish we would have been doing this a few times over the summer I've been doing to much downhill and not enough up. I might be pretty wimpy up Veyo this year.
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| Asics DSTrainer20 #2 Miles: 7.00 |
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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 |
| Nice & easy.
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| Asics DSTrainer20 #3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 7.00 | 1.00 | 0.00 | 15.00 |
| Nice morning. Was able to get in some good MP miles so hopefully that will help some in 2 weeks.
|
| Asics DSTrainer20 #2 Miles: 15.00 |
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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 |
| Taper time so only 5 miles today. Battling a bit of sore throat the last couple days and felt pretty sluggish.
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| Asics DSTrainer20 #3 Miles: 5.00 |
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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 |
| Very very bad smoky air this morning. Smell like a bonfire, probably did more damage than good going out running.
|
| Asics DSTrainer20 #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| Did our final Payson Canyon run of the year. Always a little sad to finish up and know that summer is officially over. Got in some good MP miles with Dan.
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| Asics DSTrainer20 #3 Miles: 8.00 |
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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 |
| Taper time so 3 was enough for today. Got rained on a bit.
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| Asics DSTrainer20 #2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| Felt pretty lousy after 5 miles. I forgot how cold/wet conditions tend to make my hamstring and calf muscles get super tight and crampy. Did a fair amount of walking the last 2 miles.
|
| Asics DSTrainer20 #2 Miles: 10.00 |
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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 |
| |
| Asics DSTrainer20 #3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.50 | 0.00 | 0.00 | 4.00 |
| Was going to do a couple MP miles today but the Saturday cold/wet run seems to have flared up my stupid tendon-bum-itis on the left side so I slowed things down. Thinking I'll not do anymore running until Saturday and then may have to change my plans of trying for a sub 3:30 and BQ. Poor wimpy old-man body of mine is falling to pieces.
|
| Asics DSTrainer20 #2 Miles: 4.00 |
| |
| | Race: |
St George Marathon (26.2 Miles) 04:40:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.20 | 5.00 | 0.00 | 0.00 | 26.20 |
| My favorite old buddy high-hamstring tendon-bum-itis shut me down pretty quick during this race. Guess I must have really aggravated it the week before. Attempted going out at 3:30 pace the first few miles but after mile 2 I was having major hamstring pain on left leg with every step. Also made me run funny so my left foot was slapping the ground weird and ended up with a big blister than just added to the pain with each step and altering my form enough to set me up for further injury.
So ended up doing the slow-run/walk the rest of the way. Not fun at all feeling fairly intense pain with every step. Very happy to just finish and also have Kim drag me in after she caught me around mile 24.
Time to take some time off, figure out what kinds of rehab I need to do over the winter to prepare me so I can handle faster running without always aggravating all the dumb -itises. Also considering bagging marathons and sticking with shorter stuff which doesn't beat the crap out of me so bad.
|
| Asics DSTrainer20 #3 Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Did mix of walking and very slow jog (10-11 min pace) just to see where I'm at. Felt very old and rickety.
|
| Asics DSTrainer21 #1 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| More walk/jog. Went up and down hills 2 & 3 a few times.
|
| Asics DSTrainer20 #2 Miles: 4.00 |
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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 |
| Mix of run and walk with Kimi. 5 miles total and I'll count as 4 run miles. |
| Asics DSTrainer20 #3 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice & easy. Left high hamstring is still pretty grumpy.
|
| Asics DSTrainer21 #1 Miles: 8.00 |
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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 |
| Sticking with my jog/walk routine for a while until the bum-itis is gone. Pretty much every 1/2 mile I walk for .10 miles and run pretty slow the rest of the time around 10-11 min pace. Or sometimes I just keep walking and bag the jogging. Shoot for around 60 min every day.
|
| Asics DSTrainer20 #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Kim joined me this morning. Did a few hills.
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| Asics DSTrainer20 #3 Miles: 4.00 |
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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 |
| Same old same old.....
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| Asics DSTrainer21 #1 Miles: 4.00 |
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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 |
| Ran up a few hills. Getting a bit nippy, first freeze is probably not too far away.
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| Asics DSTrainer20 #2 Miles: 4.00 |
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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 |
| Got out in the sun with Kimi on a nippy but beautiful morning. Went long today since I won't be running tomorrow.
|
| Asics DSTrainer20 #3 Miles: 8.00 |
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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 |
| |
| Asics DSTrainer21 #1 Miles: 5.00 |
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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 |
| Went over to Center street and did a few hills with Kimi.
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| Asics DSTrainer20 #3 Miles: 5.00 |
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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 |
| The bum-itis seems to be fading away, hardly noticed anything today. This is good.
|
| Asics DSTrainer20 #2 Miles: 5.00 |
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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 |
| More fun with Kimi up and down the Center street hills. This time as an added bonus we also got a very stiff headwind on the uphill.
|
| Asics DSTrainer21 #1 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| .
|
| Asics DSTrainer20 #2 Miles: 5.00 |
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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 |
| Went out with Kimi on another beautiful fall morning.
|
| Asics DSTrainer20 #3 Miles: 7.00 |
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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 |
| |
| Asics DSTrainer21 #1 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| More fun on Center Street hills.
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| Asics DSTrainer20 #2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Center St hills.
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| Asics DSTrainer20 #3 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Had a great time pacing the 2:20 group at the Snow Canyon half with Kimi. Perfect weather and breathtaking scenery as always. Definitely one of my favorite races. |
| Asics DSTrainer21 #1 Miles: 13.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| Asics DSTrainer20 #2 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Center street hills.
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| Asics DSTrainer20 #3 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Post-election chatter run with Dan and David.
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| Asics DSTrainer20 #3 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Hills
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| Asics DSTrainer21 #1 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Asics DSTrainer20 #2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| Asics DSTrainer20 #3 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 minutes on my newly purchased Elliptical machine. Forgot how much this workout gets my heart rate up and kicks my fanny! Figure it will be good to do something non-pounding on some days and give my legs a break.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Hills.
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| Asics DSTrainer21 #1 Miles: 5.50 |
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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 |
| Elliptical. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical. Winter has arrived. Couldn't bring ourselves to get out and endure the cold and wind for a run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| A bit windy but not as cold as expected. Bad news was Kim tweaked her calf with a fluke injury running across some grass :( |
| Asics DSTrainer20 #3 Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical. Good thing too as it was pouring rain, happy that it worked out to buy the new machine when I did.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Center St hills. Nobody else showed up today and Kim is resting the tweaked calf so I was all by my lonesome. Temps in the high 30's and not much wind so it felt pretty good for late Nov.
|
| Asics DSTrainer21 #1 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Traditional Thanksgiving morning run with a decent sized group of SF area runners.
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| Asics DSTrainer20 #2 Miles: 6.00 |
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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 |
| Elliptical.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Just me and Alan on a breezy but not too shabby morning.
|
| Asics DSTrainer21 #1 Miles: 10.00 |
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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 |
| Elliptical fun fun fun.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six miles down at the HS track mostly with Dan and some with David. Winter time has certainly arrived.
|
| Asics DSTrainer20 #3 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical in the morning then off to Seattle for a few days.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six on the hotel gym treadmill in Seattle.
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| Asics DSTrainer20 #3 Miles: 6.00 |
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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 |
| Elliptical.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Ran with Kim in Seattle. Too bad I'm coming down with a cold.
|
| Asics DSTrainer20 #3 Miles: 6.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Slow jog on the treadmill at hotel in Seattle. Dealing with a cold so we'll see if trying to do a little bit of exercise hinders or helps.
|
| Asics DSTrainer20 #3 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical. Not enjoying being a bit sick.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Slow & easy. Seem to be recovering from the cold and feeling more normal again.
|
| Asics DSTrainer21 #1 Miles: 10.00 |
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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 |
| Eliptical. Still have a few coughing fits every now and again but much better than a week ago.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Hills.
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| Asics DSTrainer20 #2 Miles: 6.00 |
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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 |
| Elliptical
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Hills.
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| Asics DSTrainer20 #3 Miles: 6.00 |
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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 |
| Eliptical fun fun fun
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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 Kimi, Dan, Dave, and Kelly. Big storm yesterday so some roads were horrible, but thankfully we were able to find some roads that were well-plowed and dry. Ended up being a very nice winter run.
|
| Asics DSTrainer21 #1 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Fun running up/down Center St hills with Kimi. Thankfully it was warmer today (around 20) than yesterday (around 5).
|
| Asics DSTrainer20 #3 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| More Center St hills.
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| Asics DSTrainer21 #1 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Had a pretty good sized group on a breezy, sometimes rainy Christmas Eve morning. Kinda strange to have temps in the 40s and rainy this time of year.
|
| Asics DSTrainer20 #3 Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Elliptical |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran with Kimi in St George sunshine. |
| Asics DSTrainer21 #1 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| More fun in the sun in St George.
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| Asics DSTrainer21 #1 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Kim and I did the Revolution Run at the Olympic Oval like we've done the last few years. Was able to get in 17 miles for 2017. Wasn't very speedy but we got 'er done.
|
| Asics DSTrainer20 #3 Miles: 17.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1577.55 | 57.00 | 82.95 | 8.15 | 1725.65 |
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| Asics DSTrainer19 #1 Miles: 34.00 | Asics DSTrainer20 #1 Miles: 486.25 | Asics DSTrainer19 #2 Miles: 166.50 | Asics DSTrainer20 #2 Miles: 493.10 | Asics DSRacer Miles: 17.00 | Saucony Fastwitch #1 Miles: 64.50 | Asics DSTrainer20 #3 Miles: 348.95 | Hoka Stinson #1 Miles: 7.00 | Asics DSTrainer21 #1 Miles: 108.25 |
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