| Member Since: Sep 29, 2011 Gender: Male Goal Type: Marathon Finish Running Accomplishments: I began running in jan 2009 and since then have completed 5 marathons and numerous half marathons.
My PBs :
Full Marathon :
#3 : 5:08 at Rotterdam April 2011
#4 : 4:43:30 at Mumbai, India 15 Jan 2012
#5 : 4:19:47 at Mumbai, India 20 Jan 2013
Half Marathon: 2:01 a trail in South India Sept 2010
Half Marathon: 1:52 a road race in Bangalore (NICE Road HM) 8-Dec-2013
10k : 53:07 The Hague April 2011
5k: 24:45 Aug 2010 URBAN STAMPEDE
5k: 23:39 Aug 2012 URBAN STAMPEDE
5k: 23:29 Aug 2013 URBAN STAMPEDE
Short-Term Running Goals: Keep the training momentum on!
Stay away from injuries by training sensibly. Long-Term Running Goals: Running is something I want to do for the rest of my life. Personal: I am 52 started running(in 2009) at the age of 49 am married have two children. |
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| | Slow miles | Fast miles | Total Distance | | 89.25 | 25.75 | 115.00 |
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| Vibram KSO (2011) Miles: 108.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 2.50 | 5.50 |
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Warm for about 30 minutes followed by running drills - outdoors
Switched to the treadmill for speed workout
5m (at slightly slower than 5k pace) x 4 (with 3 minute recovery)
- 5 min at 5:10m/k
- 3 min at easy pace 7m/k
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| Vibram KSO (2011) Miles: 5.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 3.00 | 15.00 |
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In the Hague this time. Ran around Maleiveld - a 1k+ circuit of asphalt+trail almost equal measure. Ran for 2:45 - distances are approx
first 2:00 kept it slow and steady somewhere betwee 6:30-7m/k
then did 6m (@Tempo) x 4 with 3 minute recovery, followed it by a 10m tempo, then a cooldown.
m = minutes |
| Vibram KSO (2011) Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
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The Hague
Ran along the Sand dunes and then on the beach - was bit cold and windy but the run was great. Overall a great run. another long and sucessful run in the vibrams
Ran for about 2 hours
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| Vibram KSO (2011) Miles: 12.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
| 4mile warm up, 400m x 8 - The Hague |
| Vibram KSO (2011) Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
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The Hague |
| Vibram KSO (2011) Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| Vibram KSO (2011) Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
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7 miles slow running 1:07
4x1k at 5k pace with 3 minute recovery run at half the pace. |
| Vibram KSO (2011) Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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| Vibram KSO (2011) Miles: 11.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| at 10k pace on tread mill |
| Vibram KSO (2011) Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
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| Vibram KSO (2011) Miles: 13.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.25 | 1.75 | 10.00 |
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On the Treadmill today......10miles - 1.75 of which were fast (3 bursts of 1k at 10k pace)
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| Vibram KSO (2011) Miles: 10.00 |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.50 | 7.50 |
| AM 0.5 warmup, 4.5 fast (5:20/k) PM 2.5 slow Shoes |
| Vibram KSO (2011) Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
| 4 miles Fartlek | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 89.25 | 25.75 | 115.00 |
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| Vibram KSO (2011) Miles: 108.50 |
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