| 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. |
|
Click to donate
to Ukraine's Armed Forces
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| | Slow miles | Fast miles | Total Distance | | 2052.78 | 276.54 | 2329.32 |
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| Vibram KSO (2011) Miles: 397.27 | Asics GT 2160 Miles: 214.19 | Vibram KSO (2012) Miles: 420.14 | EVO II - Nylon : Vivobarefoot Miles: 183.82 | EVO II - Nylon : Replacement Miles: 568.25 | Asics GS Trainer Miles: 35.88 | Brooks Pure Connect Miles: 413.35 | Vivo Barefoot Neo L Grey Miles: 92.83 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 2.00 | 3.50 |
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Was down with a bad cold hence did not rung last couple of days.
Did a 3x400 warm up
2x1mile at 5k pace with 90 sec recover in position
3x400 cool down
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| Vibram KSO (2011) Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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warm up followed by Gym workout. Leg curls, extentions, squats and lunges followed by a good stretches. |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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slow to moderate run - with 4 200m stides |
| Vibram KSO (2011) Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 5.00 | 7.00 |
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| Vibram KSO (2011) Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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3 miles ez pace
2x30m swim ez pace
8x30 run in water
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| Vibram KSO (2011) Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.70 | 1.00 | 4.70 |
| on TM |
| Vibram KSO (2011) Miles: 4.70 |
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| | Slow miles | Fast miles | Total Distance | | 4.60 | 1.00 | 5.60 |
| at Jayanagar/Lalbaug |
| Vibram KSO (2011) Miles: 5.60 |
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| | Race: |
Mumbai Marathon (26 Miles) 04:43:00 | | Slow miles | Fast miles | Total Distance | | 26.00 | 0.00 | 26.00 |
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Mumbai, on the west coast of India, hosted the 9th edition of the Standard chartered Mumbai Marathon. The weather was great at and the race started on time (5:40) with some 2500 runners in the open category. My Target was under 5:00 hours as i did not want to put any pressure on myself with a specific number. strategy was to ensure i run at a pace 9-9.5k / hour. I did it in 4:43 and am very pleased with what i achieved as this was 30 minutes better than my last one in 2011 at the same venue and this was my first one wiht VIBRAMS.
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| Vibram KSO (2011) Miles: 26.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| Walk |
| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| walk |
| | Slow miles | Fast miles | Total Distance | | 1.50 | 2.00 | 3.50 |
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| Vibram KSO (2011) Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
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Took 30 minutes to get the legs moving, did a fast 1k @5:30 (I know this seems slow to you ;?) cool down.... |
| Vibram KSO (2011) Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 2.50 | 8.00 |
| Trail run at Decathalon. Almost 4 miles warmup at Very EZ pace, 4x1k bursts at 5k pace followed by cool down
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| Vibram KSO (2011) Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| KK2 route - Very EZ pace with Veda |
| Vibram KSO (2011) Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Vibram KSO (2011) Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Vibram KSO (2011) Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.75 | 6.00 |
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| Vibram KSO (2011) Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Vibram KSO (2011) Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| Vibram KSO (2011) Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Vibram KSO (2011) Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.75 | 1.25 | 7.00 |
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| Vibram KSO (2011) Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
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| Vibram KSO (2011) Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Vibram KSO (2011) Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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legs felt like wood. Attempting to run all 7 days of the week. |
| Vibram KSO (2011) Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.40 | 5.60 | 12.00 |
| BIG Workout 5k warmup, 3x3k @ better than moderate speed 2m recovery, 5k cool down |
| Vibram KSO (2011) Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| early morning very slow run. legs felt like wood after yesterdays Big workout but was running okay after about 20 odd minutes. Finished 10k in 1:10 |
| Vibram KSO (2011) Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.40 | 0.00 | 4.40 |
| slow run 7k |
| Vibram KSO (2011) Miles: 4.40 |
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| | Slow miles | Fast miles | Total Distance | | 4.38 | 3.12 | 7.50 |
| Big workout 3k warmup, 3k @10k pace, 4min jog, 500mx4 @5k pace, 300m recovery jog, 3k cool down |
| Vibram KSO (2011) Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.62 | 0.00 | 5.62 |
| |
| Vibram KSO (2011) Miles: 5.62 |
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| | Slow miles | Fast miles | Total Distance | | 6.88 | 0.00 | 6.88 |
| Slow run with Veda |
| Vibram KSO (2011) Miles: 6.88 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.38 | 3.12 | 12.50 |
| 4 x 5k (31:29, 30:47, 28:53, 28:01) |
| Vibram KSO (2011) Miles: 12.50 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Slow run 12k in 1:25 |
| Vibram KSO (2011) Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Vibram KSO (2011) Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Vibram KSO (2011) Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Vibram KSO (2011) Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.12 | 0.00 | 3.12 |
| 5k slow |
| Vibram KSO (2011) Miles: 3.12 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 8k slow |
| Vibram KSO (2011) Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.62 | 3.75 | 9.37 |
| Big workout: 3k warmup, 2k @MP, 5x1k@10k pace, 200m recovery, 2k @MP, 3k CD |
| Vibram KSO (2011) Miles: 9.38 |
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| | Slow miles | Fast miles | Total Distance | | 3.75 | 0.00 | 3.75 |
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| Vibram KSO (2011) Miles: 3.75 |
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| | Slow miles | Fast miles | Total Distance | | 5.62 | 0.00 | 5.62 |
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| Vibram KSO (2011) Miles: 5.62 |
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| | Slow miles | Fast miles | Total Distance | | 6.88 | 0.00 | 6.88 |
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| Vibram KSO (2011) Miles: 6.88 |
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| | Slow miles | Fast miles | Total Distance | | 11.88 | 0.00 | 11.88 |
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| Vibram KSO (2011) Miles: 11.88 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| Vibram KSO (2011) Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.62 | 0.00 | 5.62 |
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| Vibram KSO (2011) Miles: 5.62 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 6.00 | 10.00 |
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BIG Workout
3k warmup, 8k at MP, short recovery, 4x400m @3k pace, 200m recovery jog, 3k cool dow. |
| Asics GT 2160 Miles: 16.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.38 | 0.00 | 4.38 |
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| Vibram KSO (2011) Miles: 4.38 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| Asics GT 2160 Miles: 2.50 | Vibram KSO (2012) Miles: 2.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.88 | 0.00 | 6.88 |
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| Asics GT 2160 Miles: 6.88 |
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| | Slow miles | Fast miles | Total Distance | | 6.88 | 6.88 | 13.76 |
| BIG Workout - 22k
alternating 1k slow/1k MP+ 11 reps |
| Vibram KSO (2011) Miles: 13.75 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| Womens day 10k ran with Veda |
| Asics GT 2160 Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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| Vibram KSO (2011) Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.80 | 4.00 | 10.80 |
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BIG Workout
3k warmup, 3k @MP, 5x800m @ 3k pace with 400m recovery, 1.6k @MP, 3.6 cooldown
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| Vibram KSO (2011) Miles: 10.81 |
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| | Slow miles | Fast miles | Total Distance | | 4.38 | 0.00 | 4.38 |
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| Vibram KSO (2012) Miles: 4.38 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
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| Vibram KSO (2012) Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 4.88 | 6.88 |
| BIG WORKOUT - 3.2k warmpup, 8 x 30sec hills, cool down at easy increaseing to moderate pace for 7k. |
| Vibram KSO (2012) Miles: 6.88 |
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| | Slow miles | Fast miles | Total Distance | | 6.88 | 0.00 | 6.88 |
| Slow run - breaking into a new pair of shoes |
| EVO II - Nylon : Vivobarefoot Miles: 6.88 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Slow run with Varun - 8k |
| EVO II - Nylon : Vivobarefoot Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 4.38 | 8.38 |
| BIG Workout - 3k warmup, 6k tempo @MP+, 5x200m with 100m recovery, 3k CD. |
| EVO II - Nylon : Vivobarefoot Miles: 8.38 |
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| | Slow miles | Fast miles | Total Distance | | 3.75 | 0.00 | 3.75 |
| slow 6k |
| Vibram KSO (2011) Miles: 3.75 |
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| | Slow miles | Fast miles | Total Distance | | 3.75 | 0.00 | 3.75 |
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| EVO II - Nylon : Vivobarefoot Miles: 3.75 |
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| | Slow miles | Fast miles | Total Distance | | 7.81 | 7.81 | 15.62 |
| BIG WORKOUT 5x5k repeats alternating pace slow/MP-- |
| EVO II - Nylon : Vivobarefoot Miles: 15.62 |
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| | Slow miles | Fast miles | Total Distance | | 6.88 | 0.00 | 6.88 |
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| Vibram KSO (2011) Miles: 6.88 |
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| | Slow miles | Fast miles | Total Distance | | 6.88 | 0.00 | 6.88 |
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| EVO II - Nylon : Vivobarefoot Miles: 6.88 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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| EVO II - Nylon : Vivobarefoot Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| EVO II - Nylon : Vivobarefoot Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| EVO II - Nylon : Vivobarefoot Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.75 | 0.00 | 3.75 |
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| EVO II - Nylon : Vivobarefoot Miles: 3.75 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
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| EVO II - Nylon : Vivobarefoot Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 14.38 | 0.00 | 14.38 |
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| EVO II - Nylon : Vivobarefoot Miles: 14.38 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| Vibram KSO (2012) Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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| EVO II - Nylon : Vivobarefoot Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 5.62 | 0.00 | 5.62 |
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| Asics GT 2160 Miles: 5.62 |
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| | Slow miles | Fast miles | Total Distance | | 4.62 | 6.25 | 10.87 |
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| Asics GT 2160 Miles: 10.88 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| Asics GT 2160 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
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| Asics GT 2160 Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.31 | 6.88 | 13.19 |
| BIG Workout 5k warmup, 10k @ HM pace, 1k@5k pace, 5k cooldown |
| Vibram KSO (2012) Miles: 13.19 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| Vibram KSO (2012) Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
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Eating out on Sunday and a late night does no good for a Monday morning run...though the plan was a slow 12k - had time to squeeze in a 7k in the morning did the balance 5k in the evening - slow painful run - did not quite enjoy it.
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| EVO II - Nylon : Vivobarefoot Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 5.94 | 10.94 |
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BIG WORKOUT: 3k warmup, 5k @MP, 2 sets for 4x300m with 1k recovery after each set, 2k @MP, 3k cooldown
After a not so good run yesterday i was not looking forward to my Tue big workout, 5:30am headed out to the Jayanagar track (have not been there for ages) thought the construction activity around it was done but was surprised at the condition of the track - okay for a slow run but i would not hazard a speed workout.
Headed on my bike to my standard workout asphalt road adjoining the uttarahalli main road. Start was painful - experieced a lot of blood pooling in the leg which slowly reduced as i completed my first 3k.
5k @MP set me up for the 300m repeats - was tough. by the time i finish i was semi dead.
Overall i was glad i did not stop. |
| EVO II - Nylon : Vivobarefoot Miles: 10.94 |
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| | Slow miles | Fast miles | Total Distance | | 5.62 | 0.00 | 5.62 |
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Very Slow 9k.
Started at 5am after good nights rest - slept early and slept very well.
Started to run in the dark with a torch, pace was very easy, after yesterday's work out my legs felt like wood! but chugged along and it got better after about 10 minutes |
| Asics GT 2160 Miles: 5.62 |
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| | Slow miles | Fast miles | Total Distance | | 5.62 | 0.00 | 5.62 |
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| Vibram KSO (2011) Miles: 5.62 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Took the KK2 route started a bit late (7:20am) it was quite warm - accompanied by Veda and Varun for the first 30 minutes and then i went solo but slow for another hour - think i covered 12k |
| Asics GT 2160 Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 17.50 | 0.00 | 17.50 |
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| EVO II - Nylon : Vivobarefoot Miles: 17.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.12 | 0.00 | 3.12 |
| Slow run in Cubbon park |
| Asics GT 2160 Miles: 3.12 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Kept it very slow - a 12k early morning (4:40) on Kanapura main Road. Very sluggish to start, looks like i have not recovered fully from last weeks run. I might take an off tomorrow so that my body is well rested. Its quite hard to accept that i need to skip tomorrow run but there is a thin line between felling tired and over-training - i wont take a chance. |
| Asics GT 2160 Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.62 | 0.00 | 5.62 |
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| Vibram KSO (2012) Miles: 5.62 |
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| | Slow miles | Fast miles | Total Distance | | 11.88 | 5.62 | 17.50 |
| BIG WORKOUT - 2k slow, 1k @HMP 9 sets followed by 1k slow |
| Vibram KSO (2012) Miles: 17.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.12 | 0.00 | 3.12 |
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| Asics GT 2160 Miles: 3.12 |
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| | Slow miles | Fast miles | Total Distance | | 3.75 | 0.00 | 3.75 |
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slow run - kanakpura road All the best to all BOSTON Runners. |
| Asics GT 2160 Miles: 3.75 |
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| | Slow miles | Fast miles | Total Distance | | 5.36 | 0.00 | 5.36 |
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| Asics GT 2160 Miles: 5.36 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.34 | 6.34 |
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| Asics GT 2160 Miles: 6.34 |
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| | Slow miles | Fast miles | Total Distance | | 4.38 | 0.00 | 4.38 |
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| Asics GT 2160 Miles: 4.38 |
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| | Slow miles | Fast miles | Total Distance | | 9.38 | 0.00 | 9.38 |
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| Asics GT 2160 Miles: 4.38 | EVO II - Nylon : Vivobarefoot Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 13.19 | 0.00 | 13.19 |
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| Vibram KSO (2012) Miles: 13.19 |
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| | Slow miles | Fast miles | Total Distance | | 7.56 | 0.00 | 7.56 |
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| Asics GT 2160 Miles: 7.56 |
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| | Slow miles | Fast miles | Total Distance | | 9.19 | 4.37 | 13.56 |
| 7k warmup, 7x1k tempo with 100m recovery jog, 7k cooldown |
| Vibram KSO (2012) Miles: 13.56 |
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| | Slow miles | Fast miles | Total Distance | | 6.31 | 0.00 | 6.31 |
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| Asics GT 2160 Miles: 6.31 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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| Vibram KSO (2011) Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 8.12 | 0.00 | 8.12 |
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| Asics GT 2160 Miles: 8.12 |
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| | Slow miles | Fast miles | Total Distance | | 16.88 | 0.00 | 16.88 |
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| Vibram KSO (2012) Miles: 16.88 |
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| | Slow miles | Fast miles | Total Distance | | 3.12 | 0.00 | 3.12 |
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| Asics GT 2160 Miles: 3.12 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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| EVO II - Nylon : Replacement Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 8.75 | 0.00 | 8.75 |
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| EVO II - Nylon : Replacement Miles: 8.75 |
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| | Slow miles | Fast miles | Total Distance | | 4.38 | 0.00 | 4.38 |
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| EVO II - Nylon : Replacement Miles: 4.38 |
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| | Slow miles | Fast miles | Total Distance | | 3.75 | 0.00 | 3.75 |
| walked |
| EVO II - Nylon : Replacement Miles: 3.75 |
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| | Slow miles | Fast miles | Total Distance | | 8.12 | 0.00 | 8.12 |
| Hilly route - slow run around mantri |
| EVO II - Nylon : Replacement Miles: 8.12 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| Slow run - Mantri |
| EVO II - Nylon : Replacement Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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Slow Run - Mantri |
| EVO II - Nylon : Replacement Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 8.12 | 0.00 | 8.12 |
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| EVO II - Nylon : Replacement Miles: 8.12 |
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| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| long slow run |
| EVO II - Nylon : Replacement Miles: 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Had to switch my shoes within the first 1k to my good old ASICs as runing in vivo hurt a lot after the long run last Saturday. Ran extremely slowly - legs still sore but got better over time but my pace was low. |
| Asics GS Trainer Miles: 7.00 | EVO II - Nylon : Replacement Miles: 0.50 |
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| | Slow miles | Fast miles | Total Distance | | 15.19 | 0.00 | 15.19 |
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| Asics GT 2160 Miles: 15.19 |
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| | Slow miles | Fast miles | Total Distance | | 6.88 | 0.00 | 6.88 |
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| Asics GS Trainer Miles: 6.88 |
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| | Slow miles | Fast miles | Total Distance | | 6.44 | 0.00 | 6.44 |
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| Asics GT 2160 Miles: 6.44 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 6.00 | 20.00 |
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| Asics GT 2160 Miles: 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
| 5k warmup, 1600x3 @threshold pace, 400m recovery jog followed by 3x200m @VC pace 200m recovery, 5k cooldown |
| Asics GT 2160 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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| Asics GS Trainer Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| EVO II - Nylon : Vivobarefoot Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
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| EVO II - Nylon : Vivobarefoot Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 6.25 | 8.25 |
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10k Race
The TCS world 10k 9000 runners - it took almost 2 minute to cross first 200m from stadium to road and after that the first 2 k was messy - too many people and hardly a place to run...
But did well my Garmin showed 50:46 for 9.8k and official 10k time was 53:07
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| Asics GT 2160 Miles: 8.25 |
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| | Slow miles | Fast miles | Total Distance | | 3.12 | 0.00 | 3.12 |
| 5k warm up and gym routine for lower body |
| Asics GS Trainer Miles: 3.12 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| EVO II - Nylon : Replacement Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 15.25 | 0.00 | 15.25 |
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| Vibram KSO (2011) Miles: 15.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Vivobarefoot Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 1.25 | 0.00 | 1.25 |
| |
| EVO II - Nylon : Vivobarefoot Miles: 1.25 |
|
| | Slow miles | Fast miles | Total Distance | | 18.75 | 0.00 | 18.75 |
| |
| EVO II - Nylon : Vivobarefoot Miles: 18.75 |
|
| | Slow miles | Fast miles | Total Distance | | 3.12 | 0.00 | 3.12 |
| |
| Asics GS Trainer Miles: 3.12 |
|
| | Slow miles | Fast miles | Total Distance | | 8.75 | 6.25 | 15.00 |
| 9k warmup, 10k tempo, 5k cooldown |
| EVO II - Nylon : Vivobarefoot Miles: 15.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.75 | 0.00 | 3.75 |
| |
| Asics GT 2160 Miles: 3.75 |
|
| | Slow miles | Fast miles | Total Distance | | 5.62 | 0.00 | 5.62 |
| |
| Asics GS Trainer Miles: 5.62 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Asics GT 2160 Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| |
| EVO II - Nylon : Replacement Miles: 20.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.88 | 0.00 | 3.88 |
| |
| Asics GS Trainer Miles: 3.88 |
|
| | Slow miles | Fast miles | Total Distance | | 5.94 | 3.12 | 9.06 |
| |
| EVO II - Nylon : Replacement Miles: 9.06 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 4.38 | 0.00 | 4.38 |
| after first 1k, i had to switch from GT 2160 to my vivo's - for some reason i experienced pain in the arch...... |
| EVO II - Nylon : Replacement Miles: 4.38 |
|
| | Slow miles | Fast miles | Total Distance | | 15.62 | 0.00 | 15.62 |
| |
| EVO II - Nylon : Replacement Miles: 15.62 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.75 | 0.00 | 6.75 |
| |
| EVO II - Nylon : Replacement Miles: 6.75 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| |
| EVO II - Nylon : Replacement Miles: 10.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 12.50 | 0.00 | 12.50 |
| |
| EVO II - Nylon : Replacement Miles: 12.50 |
|
| | Slow miles | Fast miles | Total Distance | | 3.75 | 2.50 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 2.50 | 4.38 | 6.88 |
| |
| EVO II - Nylon : Replacement Miles: 8.88 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 8.50 | 1.50 | 10.00 |
| |
| EVO II - Nylon : Replacement Miles: 10.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.13 | 0.00 | 3.13 |
| |
| EVO II - Nylon : Replacement Miles: 3.13 |
|
| | Slow miles | Fast miles | Total Distance | | 15.62 | 0.00 | 15.62 |
| |
| EVO II - Nylon : Replacement Miles: 15.62 |
|
| | Slow miles | Fast miles | Total Distance | | 3.12 | 0.00 | 3.12 |
| |
| EVO II - Nylon : Replacement Miles: 3.12 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 13.50 | 0.00 | 13.50 |
| |
| EVO II - Nylon : Replacement Miles: 13.50 |
|
| | Slow miles | Fast miles | Total Distance | | 3.13 | 0.00 | 3.13 |
| |
| EVO II - Nylon : Replacement Miles: 3.13 |
|
| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| |
| EVO II - Nylon : Replacement Miles: 2.50 |
|
| | Slow miles | Fast miles | Total Distance | | 18.75 | 0.00 | 18.75 |
| |
| EVO II - Nylon : Replacement Miles: 18.75 |
|
| | Slow miles | Fast miles | Total Distance | | 5.94 | 0.00 | 5.94 |
| |
| Vibram KSO (2011) Miles: 5.94 |
|
| | Slow miles | Fast miles | Total Distance | | 3.13 | 0.00 | 3.13 |
| |
| EVO II - Nylon : Replacement Miles: 3.13 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 2.50 | 3.75 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.88 | 0.00 | 6.88 |
| |
| EVO II - Nylon : Replacement Miles: 6.88 |
|
| | Slow miles | Fast miles | Total Distance | | 10.50 | 2.00 | 12.50 |
| |
| EVO II - Nylon : Replacement Miles: 12.50 |
|
| | Slow miles | Fast miles | Total Distance | | 3.13 | 0.00 | 3.13 |
| |
| EVO II - Nylon : Replacement Miles: 3.13 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Vibram KSO (2012) Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 8.25 | 0.00 | 8.25 |
| |
| EVO II - Nylon : Replacement Miles: 8.25 |
|
| | Slow miles | Fast miles | Total Distance | | 14.38 | 6.25 | 20.63 |
| |
| EVO II - Nylon : Replacement Miles: 20.63 |
|
| | Slow miles | Fast miles | Total Distance | | 6.56 | 0.00 | 6.56 |
| |
| Vibram KSO (2011) Miles: 6.56 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Vibram KSO (2011) Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Vibram KSO (2012) Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 11.88 | 3.75 | 15.63 |
| |
| EVO II - Nylon : Replacement Miles: 15.63 |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| |
| EVO II - Nylon : Replacement Miles: 4.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.63 | 0.00 | 5.63 |
| |
| Vibram KSO (2011) Miles: 5.63 |
|
| | Slow miles | Fast miles | Total Distance | | 3.25 | 0.00 | 3.25 |
| |
| EVO II - Nylon : Replacement Miles: 3.25 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 3.25 | 3.25 |
| |
| EVO II - Nylon : Replacement Miles: 3.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Vibram KSO (2011) Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 15.63 | 0.00 | 15.63 |
| |
| EVO II - Nylon : Replacement Miles: 16.63 |
|
| | Slow miles | Fast miles | Total Distance | | 3.25 | 0.00 | 3.25 |
| |
| Vibram KSO (2011) Miles: 3.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.26 |
|
| | Slow miles | Fast miles | Total Distance | | 11.88 | 3.75 | 15.63 |
| |
| EVO II - Nylon : Replacement Miles: 15.63 |
|
| | Slow miles | Fast miles | Total Distance | | 3.25 | 0.00 | 3.25 |
| |
| EVO II - Nylon : Replacement Miles: 3.25 |
|
| | Slow miles | Fast miles | Total Distance | | 4.44 | 2.00 | 6.44 |
| |
| EVO II - Nylon : Replacement Miles: 6.44 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| EVO II - Nylon : Replacement Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 4.06 | 0.00 | 4.06 |
| |
| EVO II - Nylon : Replacement Miles: 4.06 |
|
| | Slow miles | Fast miles | Total Distance | | 9.63 | 10.00 | 19.63 |
| |
| EVO II - Nylon : Replacement Miles: 19.63 |
|
| | Slow miles | Fast miles | Total Distance | | 4.38 | 0.00 | 4.38 |
| |
| Brooks Pure Connect Miles: 4.38 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Brooks Pure Connect Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 11.00 | 3.38 | 14.38 |
| |
| EVO II - Nylon : Replacement Miles: 14.38 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Vibram KSO (2011) Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 7.19 | 0.00 | 7.19 |
| |
| Brooks Pure Connect Miles: 7.19 |
|
| | Slow miles | Fast miles | Total Distance | | 10.75 | 10.50 | 21.25 |
| |
| EVO II - Nylon : Replacement Miles: 21.25 |
|
| | Slow miles | Fast miles | Total Distance | | 3.44 | 0.00 | 3.44 |
| |
| Brooks Pure Connect Miles: 3.44 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Vibram KSO (2011) Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| |
| EVO II - Nylon : Replacement Miles: 7.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.80 | 4.70 | 12.50 |
| |
| Brooks Pure Connect Miles: 12.50 |
|
| | Slow miles | Fast miles | Total Distance | | 3.13 | 0.00 | 3.13 |
| |
| Brooks Pure Connect Miles: 3.13 |
|
| | Slow miles | Fast miles | Total Distance | | 6.88 | 0.00 | 6.88 |
| |
| Brooks Pure Connect Miles: 6.88 |
|
| | Slow miles | Fast miles | Total Distance | | 11.87 | 9.38 | 21.25 |
| |
| EVO II - Nylon : Replacement Miles: 21.25 |
|
| | Slow miles | Fast miles | Total Distance | | 3.25 | 0.00 | 3.25 |
| |
| Brooks Pure Connect Miles: 3.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.56 | 0.00 | 6.56 |
| |
| Brooks Pure Connect Miles: 6.56 |
|
| | Slow miles | Fast miles | Total Distance | | 6.88 | 0.00 | 6.88 |
| |
| Brooks Pure Connect Miles: 6.88 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| |
| Brooks Pure Connect Miles: 7.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| |
| Brooks Pure Connect Miles: 7.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Brooks Pure Connect Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Brooks Pure Connect Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.26 | 0.00 | 6.26 |
| |
| Brooks Pure Connect Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 9.40 | 0.00 | 9.40 |
| |
| Brooks Pure Connect Miles: 9.40 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| |
| Brooks Pure Connect Miles: 3.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Brooks Pure Connect Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 13.19 | 0.00 | 13.19 |
| Karveri Trail Marathon |
| Brooks Pure Connect Miles: 13.19 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Vibram KSO (2011) Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 10.60 | 5.12 | 15.72 |
| |
| Vibram KSO (2012) Miles: 15.72 |
|
| | Slow miles | Fast miles | Total Distance | | 12.50 | 0.00 | 12.50 |
| |
| Vibram KSO (2012) Miles: 12.50 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Vibram KSO (2012) Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 12.93 | 6.25 | 19.18 |
| |
| Vibram KSO (2012) Miles: 19.18 |
|
| | Slow miles | Fast miles | Total Distance | | 3.12 | 0.00 | 3.12 |
| |
| Brooks Pure Connect Miles: 3.12 |
|
| | Slow miles | Fast miles | Total Distance | | 10.63 | 3.12 | 13.75 |
| |
| Vibram KSO (2012) Miles: 13.75 |
|
| | Slow miles | Fast miles | Total Distance | | 3.25 | 0.00 | 3.25 |
| |
| Brooks Pure Connect Miles: 3.25 |
|
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| |
| Brooks Pure Connect Miles: 6.50 |
|
| | Slow miles | Fast miles | Total Distance | | 14.19 | 0.00 | 14.19 |
| |
| Vibram KSO (2012) Miles: 14.19 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| |
| Vibram KSO (2012) Miles: 2.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.26 | 0.00 | 6.26 |
| |
| Vibram KSO (2012) Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| |
| Brooks Pure Connect Miles: 7.50 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Vibram KSO (2012) Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 3.20 | 0.00 | 3.20 |
| |
| Vibram KSO (2012) Miles: 3.20 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| |
| Vibram KSO (2012) Miles: 2.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 9.25 | 11.25 |
| |
| Vibram KSO (2012) Miles: 11.25 |
|
| | Slow miles | Fast miles | Total Distance | | 3.20 | 0.00 | 3.20 |
| |
| Brooks Pure Connect Miles: 3.20 |
|
| | Slow miles | Fast miles | Total Distance | | 3.20 | 0.00 | 3.20 |
| |
| Vibram KSO (2012) Miles: 3.20 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Brooks Pure Connect Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| |
| EVO II - Nylon : Replacement Miles: 7.50 |
|
| | Slow miles | Fast miles | Total Distance | | 9.38 | 0.00 | 9.38 |
| |
| Brooks Pure Connect Miles: 9.38 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 6.25 | 12.50 |
| |
| Vibram KSO (2012) Miles: 12.50 |
|
| | Slow miles | Fast miles | Total Distance | | 8.38 | 0.00 | 8.38 |
| |
| Brooks Pure Connect Miles: 8.38 |
|
| | Slow miles | Fast miles | Total Distance | | 11.25 | 0.00 | 11.25 |
| |
| Brooks Pure Connect Miles: 11.25 |
|
| | Slow miles | Fast miles | Total Distance | | 9.78 | 0.00 | 9.78 |
| |
| Brooks Pure Connect Miles: 9.78 |
|
| | Slow miles | Fast miles | Total Distance | | 15.63 | 0.00 | 15.63 |
| |
| Vibram KSO (2012) Miles: 15.63 |
|
| | Slow miles | Fast miles | Total Distance | | 6.62 | 0.00 | 6.62 |
| |
| Brooks Pure Connect Miles: 6.62 |
|
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| |
| Brooks Pure Connect Miles: 7.50 |
|
| | Slow miles | Fast miles | Total Distance | | 9.38 | 0.00 | 9.38 |
| |
| Brooks Pure Connect Miles: 9.38 |
|
| | Slow miles | Fast miles | Total Distance | | 9.38 | 9.37 | 18.75 |
| |
| Vibram KSO (2012) Miles: 18.75 |
|
| | Slow miles | Fast miles | Total Distance | | 6.88 | 0.00 | 6.88 |
| |
| Brooks Pure Connect Miles: 6.88 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| |
| Brooks Pure Connect Miles: 10.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 9.38 | 15.63 |
| |
| Vibram KSO (2012) Miles: 15.63 |
|
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| |
| Asics GT 2160 Miles: 7.50 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| |
| EVO II - Nylon : Replacement Miles: 10.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| |
| Brooks Pure Connect Miles: 7.50 |
|
| | Slow miles | Fast miles | Total Distance | | 7.50 | 6.25 | 13.75 |
| |
| Vibram KSO (2012) Miles: 13.75 |
|
| | Slow miles | Fast miles | Total Distance | | 10.62 | 0.00 | 10.62 |
| |
| Brooks Pure Connect Miles: 10.62 |
|
| | Slow miles | Fast miles | Total Distance | | 11.63 | 0.00 | 11.63 |
| |
| Vibram KSO (2012) Miles: 11.63 |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Hurt my Shin - resting this week |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| |
| EVO II - Nylon : Replacement Miles: 2.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| |
| Brooks Pure Connect Miles: 3.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Getting back slowly after Shin injury 5k slow run 6k stationary cycling 1k slow swim a mini triathlon |
| Brooks Pure Connect Miles: 3.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.75 | 0.00 | 3.75 |
| |
| Brooks Pure Connect Miles: 3.75 |
|
| | Slow miles | Fast miles | Total Distance | | 4.37 | 0.00 | 4.37 |
| |
| Brooks Pure Connect Miles: 4.37 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| |
| EVO II - Nylon : Replacement Miles: 5.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| |
| Vibram KSO (2012) Miles: 5.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Brooks Pure Connect Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| |
| EVO II - Nylon : Replacement Miles: 5.50 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| slow to moderate - my first run after which was pain free - looks like i am recovering fast from the shin injury 3 weeks ago, |
| Brooks Pure Connect Miles: 10.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| |
| Brooks Pure Connect Miles: 8.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| |
| Vivo Barefoot Neo L Grey Miles: 10.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
| |
| Vibram KSO (2012) Miles: 10.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Brooks Pure Connect Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 5.00 | 9.50 |
| |
| Vivo Barefoot Neo L Grey Miles: 9.50 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Brooks Pure Connect Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 13.75 | 0.00 | 13.75 |
| |
| Vibram KSO (2012) Miles: 13.75 |
|
| | Slow miles | Fast miles | Total Distance | | 13.75 | 0.00 | 13.75 |
| |
| Vibram KSO (2012) Miles: 13.75 |
|
| | Slow miles | Fast miles | Total Distance | | 8.16 | 0.00 | 8.16 |
| |
| Vibram KSO (2012) Miles: 8.16 |
|
| | Slow miles | Fast miles | Total Distance | | 3.20 | 0.00 | 3.20 |
| |
| Vibram KSO (2012) Miles: 3.20 |
|
| | Slow miles | Fast miles | Total Distance | | 9.50 | 0.00 | 9.50 |
| |
| Brooks Pure Connect Miles: 9.50 |
|
| | Slow miles | Fast miles | Total Distance | | 9.50 | 0.00 | 9.50 |
| |
| Brooks Pure Connect Miles: 9.50 |
|
| | Slow miles | Fast miles | Total Distance | | 16.25 | 0.00 | 16.25 |
| |
| Vivo Barefoot Neo L Grey Miles: 16.25 |
|
| | Slow miles | Fast miles | Total Distance | | 9.38 | 0.00 | 9.38 |
| |
| Vivo Barefoot Neo L Grey Miles: 9.38 |
|
| | Slow miles | Fast miles | Total Distance | | 6.80 | 3.20 | 10.00 |
| 6k warmup 5x1k @ CV with 200m recovery 4k cool down. |
| Vivo Barefoot Neo L Grey Miles: 10.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.38 | 1.00 | 9.38 |
| |
| Brooks Pure Connect Miles: 9.38 |
|
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| |
| Brooks Pure Connect Miles: 7.50 |
|
| | Slow miles | Fast miles | Total Distance | | 6.35 | 0.00 | 6.35 |
| |
| Brooks Pure Connect Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 13.75 | 0.00 | 13.75 |
| |
| Brooks Pure Connect Miles: 13.75 |
|
| | Slow miles | Fast miles | Total Distance | | 3.20 | 0.00 | 3.20 |
| |
| Vivo Barefoot Neo L Grey Miles: 3.20 |
|
| | Slow miles | Fast miles | Total Distance | | 8.75 | 3.75 | 12.50 |
| |
| Vivo Barefoot Neo L Grey Miles: 12.50 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Brooks Pure Connect Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 16.87 | 0.00 | 16.87 |
| |
| Brooks Pure Connect Miles: 16.87 |
|
| | Slow miles | Fast miles | Total Distance | | 6.88 | 0.00 | 6.88 |
| |
| Vibram KSO (2012) Miles: 6.88 |
|
| | Slow miles | Fast miles | Total Distance | | 22.00 | 0.00 | 22.00 |
| |
| Vivo Barefoot Neo L Grey Miles: 22.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| |
| Brooks Pure Connect Miles: 6.25 |
|
| | Slow miles | Fast miles | Total Distance | | 9.45 | 6.25 | 15.70 |
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| Vibram KSO (2012) Miles: 15.70 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
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| Brooks Pure Connect Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 3.20 | 9.45 |
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| Brooks Pure Connect Miles: 9.45 |
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| | Slow miles | Fast miles | Total Distance | | 9.37 | 0.00 | 9.37 |
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| Brooks Pure Connect Miles: 9.37 |
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| | Slow miles | Fast miles | Total Distance | | 21.88 | 0.00 | 21.88 |
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| Vibram KSO (2012) Miles: 21.88 |
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| | Slow miles | Fast miles | Total Distance | | 2052.78 | 276.54 | 2329.32 |
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| Vibram KSO (2011) Miles: 397.27 | Asics GT 2160 Miles: 214.19 | Vibram KSO (2012) Miles: 420.14 | EVO II - Nylon : Vivobarefoot Miles: 183.82 | EVO II - Nylon : Replacement Miles: 568.25 | Asics GS Trainer Miles: 35.88 | Brooks Pure Connect Miles: 413.35 | Vivo Barefoot Neo L Grey Miles: 92.83 |
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