| Location: BurrRidge,IL, Member Since: Mar 08, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 2013
- Alexian Brothers 13.1: 7/20/13 1:39:57 (7'38") - Schaumburg 26.2: 5/19/13 4:14:40 (9'42") 2012
- Chicago Marathon: 10/7/12 3:43:27 (08'32") - Allstate 13.1 1/2: 06/09/12 2:08:23 (09'48") - Darien Dash 10K: 05/20/12 46:42 (07'31") - Illinois Marathon: 04/28/12 4:07:42 (09'27") 2011
- Chicago Marathon: 10/09/11 3:48:47 (8'35") - Alexian Brothers 1/2: 7/23/11 1:43:42 (7'55") - Epilepsy 5K Montrose Harbor: 5/21/11 (6'56") 2010
- Chicago Marathon: 10/10/10 4:54:41 (10'46") - Soldier Field 10 Mile: 5/28/10 1:26:11 (08'37") 2009
- Chicago 1/2: 9/13/09 - 2:07:33 (09'44")
Short-Term Running Goals: Boston
Long-Term Running Goals:
A long healthy lifestyle.
Personal: Happily married to Kristine with our beautiful son Connor =). Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 950.83 | 423.83 | 1374.66 |
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| Nike Air Max 2009 Miles: 313.10 | Asics Gel Nimbus 13 (White/Blue) Miles: 730.74 | Asics Gel Nimbus 13 (Grey/Fire) Miles: 239.97 |
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| Weight: 142.89 | Calories: 81245.00 | |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
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Ash Wednesday. Day 1 of training for Boston Qualifying time. 5 miles on treadmill Level 7.0 Pace: 08'30"
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| Nike Air Max 2009 Miles: 5.00 |
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| Weight: 147.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 7.0 on treadmill |
| Nike Air Max 2009 Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| level 7.0 on treadmill |
| Nike Air Max 2009 Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| level 7.0 on treadmill |
| Nike Air Max 2009 Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| level 7.0 on treadmill |
| Nike Air Max 2009 Miles: 5.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| level 7.0 on treadmill |
| Nike Air Max 2009 Miles: 6.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| level 7.0 on treadmill |
| Nike Air Max 2009 Miles: 6.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| level 7.0 on the treadmill |
| Nike Air Max 2009 Miles: 6.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| level 7.0 on the treadmill |
| Nike Air Max 2009 Miles: 6.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| level 7.0 on treadmill |
| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| level 7.0 on treadmill |
| Nike Air Max 2009 Miles: 6.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7.0 on the treadmill |
| Nike Air Max 2009 Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7.0 on treadmill |
| Nike Air Max 2009 Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7.0 on treadmill |
| Nike Air Max 2009 Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| level 7.0 on treadmill |
| Nike Air Max 2009 Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| level 7.0 on treadmill |
| Nike Air Max 2009 Miles: 3.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| level 7.0 on treadmill |
| Nike Air Max 2009 Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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| Nike Air Max 2009 Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| Nike Air Max 2009 Miles: 7.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Nike Air Max 2009 Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Nike Air Max 2009 Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Nike Air Max 2009 Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Nike Air Max 2009 Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Nike Air Max 2009 Miles: 8.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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| Nike Air Max 2009 Miles: 9.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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| Nike Air Max 2009 Miles: 9.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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| Nike Air Max 2009 Miles: 9.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
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| Nike Air Max 2009 Miles: 9.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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| Nike Air Max 2009 Miles: 10.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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| Nike Air Max 2009 Miles: 10.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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| Nike Air Max 2009 Miles: 10.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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| Nike Air Max 2009 Miles: 10.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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| Nike Air Max 2009 Miles: 10.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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| Nike Air Max 2009 Miles: 10.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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| Nike Air Max 2009 Miles: 10.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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| Nike Air Max 2009 Miles: 10.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.03 | 0.00 | 10.03 |
| Time: 1:41:09 Pace: 10'05"
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| Nike Air Max 2009 Miles: 10.03 |
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| Weight: 147.00 | Calories: 1177.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.87 | 0.00 | 9.87 |
| time: 1:33:58 pace: 09'31"
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| Nike Air Max 2009 Miles: 9.87 |
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| Weight: 147.00 | Calories: 1158.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.51 | 0.00 | 5.51 |
| Time: 00:51:58 Pace: 09'26"
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| Nike Air Max 2009 Miles: 5.51 |
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| Weight: 147.00 | Calories: 625.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.69 | 0.00 | 4.69 |
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Time: 00:38:45 Pace: 08'15"
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| Nike Air Max 2009 Miles: 4.69 |
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| Weight: 147.00 | Calories: 525.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Time: 00:31:42 Pace: 08'42"
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| Nike Air Max 2009 Miles: 3.00 |
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| Weight: 147.00 | Calories: 427.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| Time: 1:29:03 Pace: 08'54"
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| Nike Air Max 2009 Miles: 10.00 |
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| Weight: 147.00 | Calories: 1119.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Time: 1:38:38 Pace: 09'52" 1st group run of the season w/ Karl 1st time running at Centennial Trail
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| Weight: 146.00 | Calories: 1104.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 2.95 | 2.95 |
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Time: 00:23:10 Pace: 07'51"
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| Weight: 0.00 | Calories: 328.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.01 | 10.01 |
| Time: 1:25:32 Pace: 08'32"
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| Weight: 146.00 | Calories: 1106.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 2.51 | 2.51 |
| Time: 00:20:28 Pace: 08'08"
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| Weight: 146.00 | Calories: 280.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.57 | 0.00 | 4.57 |
| Time: 00:45:42 Pace: 09'59" 1st run on Asics Gel Nimbus 13. Impressed.
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| Asics Gel Nimbus 13 (White/Blue) Miles: 4.57 |
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| Weight: 146.00 | Calories: 505.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.67 | 0.00 | 4.67 |
| Time: 00:43:39 Pace: 09'20"
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| Asics Gel Nimbus 13 (White/Blue) Miles: 4.67 |
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| Weight: 146.00 | Calories: 516.00 |
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| | Race: |
Epilespy 5K - Montrose Harbor (3.106 Miles) 00:21:10, Place overall: 4 | | Slow miles | Fast miles | Total Distance | | 0.00 | 3.11 | 3.11 |
| Time: 21:10 Pace: 6:49 Rapture this!
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| Asics Gel Nimbus 13 (White/Blue) Miles: 3.11 |
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| Weight: 146.00 | Calories: 345.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 5.00 | 10.00 |
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Time: 1:27:51 Pace: 8'47" Serious begins.
- 1st long run in Asics Gel-Nimbus 13s. My feets are impressed.
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 144.00 | Calories: 1104.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.01 | 0.00 | 10.01 |
| Time: 1:30:43 Pace: 09'04"
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.01 |
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| Weight: 145.00 | Calories: 1105.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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| Weight: 146.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| 8 mile pace on treadmill |
| Weight: 144.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 2.00 | 12.00 |
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Outdoor
1st extended run over 10 miles. 12.01m
1:54:55 09'34" Asics Gel Nimbus 13s
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| Weight: 144.00 | Calories: 1326.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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11'00" Centennial trail. not feeling 100%; drank liqour the night prior at Aissa's graduation party. Congrats.
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 147.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| 7.5 08'00" pace at Lifetime Fitness treadmill. |
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 144.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
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7.5 - 08'00" evening run at Esplanade treadmill.
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 144.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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Time: 1:36:34 Pace: 09'39"
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 144.00 | Calories: 1105.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.04 | 0.00 | 10.04 |
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Time: 1:31:36 Pace: 09'07"
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.04 |
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| Weight: 144.00 | Calories: 1109.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Long Distance run with Karl
Nike sport GPS watch stopped after mile 12.. awesome!
pace: 11'13"
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| Asics Gel Nimbus 13 (White/Blue) Miles: 14.00 |
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| Weight: 144.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.95 | 0.00 | 8.95 |
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Group Run: Karl, Michele
Time: 1:37:23 Pace: 10'53"
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| Weight: 146.00 | Calories: 982.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
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Time: 1:25:42 Pace: 08:35" Temp: 66 degrees
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| Weight: 146.00 | Calories: 1096.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
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Time: 1:26:08 Pace: 8'37"
Temp: 77 degrees 1st hot weather run.
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| Weight: 145.00 | Calories: 1096.00 |
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
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Time: 2:32:34 Pace: 09'33"
Temp: 77 degrees Moved my long run from friday to today. - Wheezing issues right at the start. Forgot my inhaler and I didn't take my Singulair. (REFILL) Wheezing throughout the run but for the most part my running lungs have returned so it was manageable. Ouch. feeling the pounding of the pavement at mile13. NO PROBLEM.
- Note: leave iphone at home. lunchbreak: 20 min. hydrotherapy
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| Asics Gel Nimbus 13 (White/Blue) Miles: 16.00 |
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| Weight: 145.00 | Calories: 1754.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Weightlift: Upper body |
| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
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10 miles on treadmill, Lifetime. Level 7.5 (Pace: 08'00")
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 145.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
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level 7.5 on Lifetime Fitness treadmill Pace: 07'41"
Weightlift; lower body, 50 min.
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| Asics Gel Nimbus 13 (White/Blue) Miles: 4.00 |
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| Weight: 144.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 8.00 | 10.00 |
| Time: 1:28:21 Pace: 08'50"
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 145.00 | Calories: 1097.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
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level 7.5 on treadmill (08'00")
40 min. core training
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| Nike Air Max 2009 Miles: 10.00 |
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| Weight: 144.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.35 | 0.00 | 6.35 |
| Time: 1:02:16 Pace: 09'48"
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| Asics Gel Nimbus 13 (White/Blue) Miles: 6.35 |
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| Weight: 144.00 | Calories: 696.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 9.00 | 10.00 |
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Time: 1:23:37 Pace: 08'21"
| 9:36 | 9'36"/mi | | 2 | 18:06 | 8'30"/mi | | 3 | 26:41 | 8'35"/mi | | 4 | 35:03 | 8'22"/mi | | 5 | 43:20 | 8'17"/mi | | 6 | 51:55 | 8'35"/mi | | 7 | 1:00:13 | 8'18"/mi | | 8 | 1:08:28 | 8'15"/mi | | 9 | 1:16:04 | 7'36"/mi | | 10 | 1:23:33 | 7'29"/mi |
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 144.00 | Calories: 1090.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
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Time: 1:54:53 Pace: 09'34" | 1 | 9:36 | 9'36"/mi | | 2 | 18:59 | 9'23"/mi | | 3 | 28:13 | 9'14"/mi | | 4 | 37:26 | 9'13"/mi | | 5 | 47:03 | 9'37"/mi | | 6 | 56:45 | 9'42"/mi | | 7 | 1:06:16 | 9'31"/mi | | 8 | 1:15:52 | 9'36"/mi | | 9 | 1:26:28 | 10'36"/mi | | 10 | 1:36:20 | 9'52"/mi | | 11 | 1:45:53 | 9'33"/mi | | 12 | 1:54:51 | 8'58"/mi |
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| Asics Gel Nimbus 13 (White/Blue) Miles: 12.00 |
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| Weight: 144.00 | Calories: 1307.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Cancelled run today (left shin)
Weightlift/ upper 90 min. ice and underwater treatment for leg during the afternoon
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.50 | 10.00 | 10.50 |
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1/2 mile outside, but than stopped due to rain/thunderstorm.
10 miles on Treadmill (Esplanade)
Approx. Time: 1:21:00 Pace: 08'00"
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.50 |
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| Weight: 144.00 | Calories: 1109.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
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10 fast miles on Treadmill (Esplanade)
Time: 1:20:05 Pace: 08'01" 30 min upper body workout.
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 144.00 | Calories: 1153.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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Time: 1:33 Pace: 09'18" Splits Mile Time Avg Pace
1 | 9:07 | 9'07"/mi | | 2 | 18:16 | 9'09"/mi | | 3 | 27:46 | 9'30"/mi | | 4 | 36:56 | 9'10"/mi | | 5 | 46:12 | 9'16"/mi | | 6 | 55:47 | 9'35"/mi | | 7 | 1:05:18 | 9'31"/mi | | 8 | 1:14:36 | 9'18"/mi | | 9 | 1:24:05 | 9'29"/mi | | 10 | 1:33:01 | 8'56"/mi |
No Splits Available Split times are only recorded for runs longer than 1 mile. 1st outdoor run this week; a little under the weather/sore throat
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 144.00 | Calories: 1089.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 3.50 | 4.50 |
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Tempo Run on Treadmill (Lifetime)
10 min: 7.5 - 08'00" 20 min: 8.0 - 07'30" 10 min: 7.0 - 08'30" 30 min. of core and strength training (lower, upper)
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| Asics Gel Nimbus 13 (White/Blue) Miles: 4.50 |
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| Weight: 144.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Time: 06:00 Outdoor Run
Duration: 01:34:30 Pace: 09'25"
Splits Mile Time Avg. Pace
| 1 | 10:20 | 10'20"/mi | | 2 | 19:22 | 9'02"/mi | | 3 | 29:11 | 9'49"/mi | | 4 | 38:34 | 9'23"/mi | | 5 | 48:13 | 9'39"/mi | | 6 | 57:43 | 9'30"/mi | | 7 | 1:07:00 | 9'17"/mi | | 8 | 1:16:10 | 9'10"/mi | | 9 | 1:25:30 | 9'20"/mi | | 10 | 1:34:09 | 8'39"/mi |
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 143.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Long Steady Run Centennial Trail, Romeoville, Il
Time: 6:25 Duration: 2:29:18 Pace: 10'40"
Splits Mile time Avg. Pace
1 | 10:25 | 10'25"/mi | | 2 | 20:28 | 10'03"/mi | | 3 | 30:25 | 9'57"/mi | | 4 | 40:22 | 9'57"/mi | | 5 | 50:26 | 10'04"/mi | | 6 | 1:01:02 | 10'36"/mi | | 7 | 1:11:32 | 10'30"/mi | | 8 | 1:22:07 | 10'35"/mi | | 9 | 1:32:42 | 10'35"/mi | | 10 | 1:43:43 | 11'01"/mi | | 11 | 1:54:41 | 10'58"/mi | | 12 | 2:06:06 | 11'25"/mi | | 13 | 2:17:59 | 11'53"/mi |
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| Asics Gel Nimbus 13 (White/Blue) Miles: 14.00 |
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| Weight: 143.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Strength Training/upper body |
| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Outdoor run. Rainy and slightly windy
Time: 0600 Duration 1:33:55 Pace: 09'23" | 1 | 9:39 | 9'39"/mi | | 2 | 18:52 | 9'13"/mi | | 3 | 27:53 | 9'01"/mi | | 4 | 37:09 | 9'16"/mi | | 5 | 46:49 | 9'40"/mi | | 6 | 56:16 | 9'27"/mi | | 7 | 1:05:21 | 9'05"/mi | | 8 | 1:14:58 | 9'37"/mi | | 9 | 1:24:35 | 9'37"/mi | | 10 | 1:33:54 | 9'19"/mi |
No Splits Available Split times are only recorded for runs longer than 1 mile.
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 142.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 4.50 | 5.50 |
| Tempo run on treadmill (Lifetime Burr Ridge) 10 min. 7.5 (08'00") 20 min 8.0 (07'30") 10 min 7.0 (08'33") Strength training 90 min.. (am) Strength training 120 min. (pm)
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| Asics Gel Nimbus 13 (White/Blue) Miles: 5.50 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
| Long steady distance run (Centennial trail) Time: 0:605
Duration: 3:15:13.
Mile Time Avg. Pace
1 | 10:46 | 10'46"/mi | | 2 | 21:08 | 10'22"/mi | | 3 | 31:30 | 10'22"/mi | | 4 | 41:55 | 10'25"/mi | | 5 | 52:29 | 10'34"/mi | | 6 | 1:03:28 | 10'59"/mi | | 7 | 1:14:17 | 10'49"/mi | | 8 | 1:25:04 | 10'47"/mi | | 9 | 1:35:54 | 10'50"/mi | | 10 | 1:47:06 | 11'12"/mi | | 11 | 1:58:09 | 11'03"/mi | | 12 | 2:09:15 | 11'06"/mi | | 13 | 2:20:38 | 11'23"/mi | | 14 | 2:32:04 | 11'26"/mi | | 15 | 2:43:01 | 10'57"/mi | | 16 | 2:53:53 | 10'52"/mi | | 17 | 3:04:57 | 11'04"/mi | | 18 | 3:15:10 | 10'13"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 18.00 |
|
| Weight: 142.00 | Calories: 1960.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Strength Training at Lifetime Fitness. Lower and upper body. |
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 9.00 | 10.00 |
| Outdoor Run. Goal for avg. pace: 08'30"
Time:05:32 Duration: 1:26:40 Pace: 08'40"
Mile Time Avg Pace
1 | 9:38 | 9'38"/mi | | 2 | 17:59 | 8'21"/mi | | 3 | 26:45 | 8'46"/mi | | 4 | 35:37 | 8'52"/mi | | 5 | 44:05 | 8'28"/mi | | 6 | 53:03 | 8'58"/mi | | 7 | 1:01:29 | 8'26"/mi | | 8 | 1:09:28 | 7'59"/mi | | 9 | 1:18:12 | 8'44"/mi | | 10 | 1:26:39 | 8'27"/mi |
No Splits Available Split times are only recorded for runs longer than 1 mile.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 144.00 | Calories: 1089.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| Outdoor Run. Time: 05:19 AM Temp: 77 degrees Duration: 1:24:29 Pace: 08'29" Mile Time Avg pace
1 | 8:54 | 8'54"/mi | | 2 | 16:58 | 8'04"/mi | | 3 | 25:25 | 8'27"/mi | | 4 | 33:59 | 8'34"/mi | | 5 | 42:37 | 8'38"/mi | | 6 | 51:13 | 8'36"/mi | | 7 | 1:00:00 | 8'47"/mi | | 8 | 1:08:29 | 8'29"/mi | | 9 | 1:16:50 | 8'21"/mi | | 10 | 1:24:47 | 7'57"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 144.00 | Calories: 1089.00 |
|
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| Outdoor Run. Centennial Trail Time: 06:22 AM Weather: 72 degrees Duration: 2:16:14 Pace: 10'27"
Mile Time Avg. Pace
1 | 9:40 | 9'40"/mi | | 2 | 19:12 | 9'32"/mi | | 3 | 28:58 | 9'46"/mi | | 4 | 38:38 | 9'40"/mi | | 5 | 48:45 | 10'07"/mi | | 6 | 58:46 | 10'01"/mi | | 7 | 1:09:07 | 10'21"/mi | | 8 | 1:19:48 | 10'41"/mi | | 9 | 1:30:28 | 10'40"/mi | | 10 | 1:41:07 | 10'39"/mi | | 11 | 1:52:41 | 11'34"/mi | | 12 | 2:04:25 | 11'44"/mi | | 13 | 2:15:56 | 11'31"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 13.00 |
|
| Weight: 142.00 | Calories: 1418.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
Outdoor Run Time: 05:36 AM Duration: 1:35:59 Pace: 09'36"
Mile Time Avg Pace
| 1 | 10:02 | 10'02"/mi | | 2 | 19:46 | 9'44"/mi | | 3 | 29:48 | 10'02"/mi | | 4 | 39:36 | 9'48"/mi | | 5 | 49:41 | 10'05"/mi | | 6 | 59:59 | 10'18"/mi | | 7 | 1:09:35 | 9'36"/mi | | 8 | 1:18:42 | 9'07"/mi | | 9 | 1:27:43 | 9'01"/mi | | 10 | 1:35:57 | 8'14"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 144.00 | Calories: 1089.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 3.00 | 5.00 |
|
Starting Mile Repeats Hinsdale South Track
Warmup 1.5 mile 10'33" Mile Time Pace
1 7:38 7'38"/mi walk .25
2 6:55 6'55"/mi walk: .25
3 6:54 6'54"/mi
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 5.00 |
|
| Weight: 144.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 7.00 | 10.00 |
|
Outdoor Run Time: 5:43 AM Duration: 1:26:00 Pace: 8'36"
Mile Time Avg. Pace
1 | 9:36 | 9'36"/mi | | 2 | 18:44 | 9'08"/mi | | 3 | 27:36 | 8'52"/mi | | 4 | 36:00 | 8'24"/mi | | 5 | 44:34 | 8'34"/mi | | 6 | 53:33 | 8'59"/mi | | 7 | 1:02:00 | 8'27"/mi | | 8 | 1:10:29 | 8'29"/mi | | 9 | 1:18:37 | 8'08"/mi | | 10 | 1:25:59 | 7'22"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 144.00 | Calories: 1089.00 |
|
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| Outdoor Long distance steady run - Centennial Trail Time: 6:15 AM Duration: 3:35:16 Pace: 10'46" Mile Time Avg. Pace
1 | 10:16 | 10'16"/mi | | 2 | 20:23 | 10'07"/mi | | 3 | 30:08 | 9'45"/mi | | 4 | 40:18 | 10'10"/mi | | 5 | 50:25 | 10'07"/mi | | 6 | 1:00:27 | 10'02"/mi | | 7 | 1:11:00 | 10'33"/mi | | 8 | 1:21:17 | 10'17"/mi | | 9 | 1:31:39 | 10'22"/mi | | 10 | 1:42:26 | 10'47"/mi | | 11 | 1:54:02 | 11'36"/mi | | 12 | 2:04:57 | 10'55"/mi | | 13 | 2:15:35 | 10'38"/mi | | 14 | 2:26:41 | 11'06"/mi | | 15 | 2:37:51 | 11'10"/mi | | 16 | 2:49:16 | 11'25"/mi | | 17 | 3:00:13 | 10'57"/mi | | 18 | 3:10:42 | 10'29"/mi | | 19 | 3:24:25 | 13'43"/mi | | 20 | 3:35:15 | 10'50"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 20.00 |
|
| Weight: 144.00 | Calories: 2178.00 |
|
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Outdoor run: Fox River Trail
Time: 6:18 AM
Duration: 2:09:08 Pace: 10'43" Mile Time Avg Pace
1 | 9:45 | 9'45"/mi | | 2 | 20:20 | 10'35"/mi | | 3 | 30:57 | 10'37"/mi | | 4 | 41:58 | 11'01"/mi | | 5 | 52:55 | 10'57"/mi | | 6 | 1:03:26 | 10'31"/mi | | 7 | 1:14:32 | 11'06"/mi | | 8 | 1:25:11 | 10'39"/mi | | 9 | 1:35:59 | 10'48"/mi | | 10 | 1:47:04 | 11'05"/mi | | 11 | 1:58:30 | 11'26"/mi | | 12 | 2:08:47 | 10'17"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 12.00 |
|
| Weight: 144.00 | Calories: 1311.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
|
Outdoor Run: Time: 5:41 AM Temp: 80 degrees. Approx. an 8'36" pace.. Nike sportswatch was completely off today.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 144.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 9.00 | 10.00 |
| Outdoor Run Time: 5:34 AM Duration: 1:23:48 Pace: 8'23" Mile Time Avg Pace
| 1 | 9:07 | 9'07"/mi | | 2 | 17:25 | 8'18"/mi | | 3 | 25:46 | 8'21"/mi | | 4 | 34:13 | 8'27"/mi | | 5 | 42:47 | 8'34"/mi | | 6 | 51:32 | 8'45"/mi | | 7 | 59:50 | 8'18"/mi | | 8 | 1:08:11 | 8'21"/mi | | 9 | 1:16:12 | 8'01"/mi | | 10 | 1:23:47 | 7'35"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 144.00 | Calories: 1089.00 |
|
| | Slow miles | Fast miles | Total Distance | | 4.59 | 6.00 | 10.59 |
|
Mile Repeats; Hinsdale South Track Time: 6:10 AM
2 Mile Warmup
Int Time Avg. Pace
| 1 | 0:00-7:20 | 7'17"/mi | | 7:20-12:35 | 10'33"/mi | | 2 | 12:35-19:22 | 6'48"/mi | | 19:22-26:48 | 14'45"/mi | | 3 | 26:48-33:39 | 6'51"/mi | | 33:39-40:04 | 12'52"/mi | | 4 | 40:04-46:51 | 6'45"/mi | | 46:51-54:44 | 15'47"/mi | | 5 | 54:44-1:01:25 | 6'41"/mi | | 1:01:25-1:08:52 | 14'55"/mi | | 6 | 1:08:52-1:15:49 | 6'53"/mi | | 1:15:49-1:16:35 | 10'14"/mi |
Interval
training combines repetitions of short, high intensity bursts of speed
with slow recovery phases to work both the aerobic and anaerobic system. Let
your Nike+ SportWatch guide you through this structured workout by
turning intervals "On" in the "Options" menu under "Run" on your device.
Then check back here to see how you did! | | | | 1 | 7:20 | 7'20"/mi | | 2 | 15:56 | 8'36"/mi | | 3 | 26:45 | 10'49"/mi | | 4 | 33:37 | 6'52"/mi | | 5 | 43:29 | 9'52"/mi | | 6 | 54:39 | 11'10"/mi | | 7 | 1:01:22 | 6'43"/mi | | 8 | 1:12:23 | 11'01"/mi | Split times are only recorded for runs longer than 1 mile. Total Distance: 10.59 miles
Lower/Upper strength training: 45 min. at Lifetime.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.59 |
|
| Weight: 144.00 | Calories: 1178.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
| Outdoor Run Time 5:43 AM Duration 1:33:37 Pace: 09'21"
Mile Time Avg Pace
1 | 10:16 | 10'16"/mi | | 2 | 19:45 | 9'29"/mi | | 3 | 29:41 | 9'56"/mi | | 4 | 39:19 | 9'38"/mi | | 5 | 48:54 | 9'35"/mi | | 6 | 58:49 | 9'55"/mi | | 7 | 1:07:53 | 9'04"/mi | | 8 | 1:17:10 | 9'17"/mi | | 9 | 1:26:05 | 8'55"/mi | | 10 | 1:33:34 | 7'29"/mi |
No Splits Available Split times are only recorded for runs longer than 1 mile.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 144.00 | Calories: 1089.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 9.00 | 10.00 |
| Outdoor run Time: 5:43 AM Duration: 1:24:36 Pace: 8'27"
Mile Time Avg Pace
1 | 9:28 | 9'28"/mi | | 2 | 17:56 | 8'28"/mi | | 3 | 26:28 | 8'32"/mi | | 4 | 35:00 | 8'32"/mi | | 5 | 43:33 | 8'33"/mi | | 6 | 52:13 | 8'40"/mi | | 7 | 1:00:30 | 8'17"/mi | | 8 | 1:08:48 | 8'18"/mi | | 9 | 1:16:56 | 8'08"/mi | | 10 | 1:24:32 | 7'36"/mi |
No Splits Available Split times are only recorded for runs longer than 1 mile.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 143.00 | Calories: 1089.00 |
|
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Outdoor Run on Fox River Trail with Rey and Karl. Time: 6:24 AM Duration: 2:21:46 Avg pace: 10'07" 1 | 9:34 | 9'34"/mi | | 2 | 19:26 | 9'52"/mi | | 3 | 29:16 | 9'50"/mi | | 4 | 38:58 | 9'42"/mi | | 5 | 48:48 | 9'50"/mi | | 6 | 58:47 | 9'59"/mi | | 7 | 1:08:54 | 10'07"/mi | | 8 | 1:20:06 | 11'12"/mi | | 9 | 1:29:43 | 9'37"/mi | | 10 | 1:40:18 | 10'35"/mi | | 11 | 1:50:27 | 10'09"/mi | | 12 | 2:01:20 | 10'53"/mi | | 13 | 2:11:56 | 10'36"/mi | | 14 | 2:21:44 | 9'48"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 14.00 |
|
| Weight: 143.00 | Calories: 1514.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.15 | 5.15 |
| Tempo Run on Treadmill - Esplanade Fitness center 2 min. - 7.0 8 min - 7.5 2 min - 8.0 18 min - 8.6 10 min - 7.0 Weightlift/lower body
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 5.15 |
|
| Weight: 142.00 | Calories: 593.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 9.00 | 10.00 |
| Outdoor Run. Temp: 83 degrees. 1st run without breakfast on the normal 10 mile route on Madison St. to Hinsdale. Time: 5:38AM Duration: 1:26:26 Pace: 08'38"
1 | 8:35 | 8'35"/mi | | 2 | 17:06 | 8'31"/mi | | 3 | 25:42 | 8'36"/mi | | 4 | 34:06 | 8'24"/mi | | 5 | 42:50 | 8'44"/mi | | 6 | 51:52 | 9'02"/mi | | 7 | 1:00:12 | 8'20"/mi | | 8 | 1:09:06 | 8'54"/mi | | 9 | 1:17:52 | 8'46"/mi | | 10 | 1:26:24 | 8'32"/mi |
No Splits Available Split times are only recorded for runs longer than 1 mile.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 144.00 | Calories: 1081.00 |
|
| | Race: |
Alexian Brothers Half-Marathon 2011 (13.1 Miles) 01:43:42, Place overall: 106, Place in age division: 11 | | Slow miles | Fast miles | Total Distance | | 0.00 | 13.10 | 13.10 |
| Alexian Brothers Half-Marathon Time: 7:30 AM. Pace: 07'55" Fell short of my goal marathon pace of 7'28" but I'm still pretty satisfied with my effort.
1 | 7:52 | 7'52"/mi | | 2 | 15:20 | 7'28"/mi | | 3 | 22:53 | 7'33"/mi | | 4 | 30:31 | 7'38"/mi | | 5 | 38:28 | 7'57"/mi | | 6 | 46:14 | 7'46"/mi | | 7 | 54:23 | 8'09"/mi | | 8 | 1:02:39 | 8'16"/mi | | 9 | 1:10:44 | 8'05"/mi | | 10 | 1:18:56 | 8'12"/mi | | 11 | 1:26:56 | 8'00"/mi | | 12 | 1:34:59 | 8'03"/mi | | 13 | 1:42:55 | 7'56"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 13.10 |
|
| Weight: 142.00 | Calories: 1424.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 9.00 | 10.00 |
|
Outdoor run on Madison Road Time: 5:38 AM Duration: 1:24:10 Pace: 08'25" Splits 1 | 9:20 | 9'20"/mi | | 2 | 17:18 | 7'58"/mi | | 3 | 25:53 | 8'35"/mi | | 4 | 34:00 | 8'07"/mi | | 5 | 42:23 | 8'23"/mi | | 6 | 51:17 | 8'54"/mi | | 7 | 59:32 | 8'15"/mi | | 8 | 1:07:40 | 8'08"/mi | | 9 | 1:16:09 | 8'29"/mi | | 10 | 1:24:09 | 8'00"/mi |
No Splits Available Split times are only recorded for runs longer than 1 mile.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 142.00 | Calories: 1081.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 6.00 | 8.00 |
|
Tempo Run at Hinsdale track. Start time: 6:14 AM
Goal: 1 mile warmup. 6 miles: 7'35" - 7'55" pace. 1 mile cooldown | 1 | 9:25 | 9'25"/mi: Warmup
| | 2 | 17:32 | 8'07"/mi | | 3 | 25:30 | 7'58"/mi | | 4 | 33:29 | 7'59"/mi: Avg pace: 8'01"
| | 5 | 41:29 | 8'00"/mi | | 6 | 49:20 | 7'51"/mi | | 7 | 57:13 | 7'53"/mi | | 8 | 1:07:08 | 9'55"/mi: Cooldown
|
No Splits Available Split times are only recorded for runs longer than 1 mile. 60 min. of strenth training. (core/upper body) at Lifetime gym.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 8.00 |
|
| Weight: 142.00 | Calories: 865.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 9.00 | 10.00 |
| Treadmill run at Esplanade. 1 mile warmup: 7.0 - 7.5 9 miles: 8.0 7'30" pace (roughly an 8'00" pace for me outdoors) *longest run at this pace.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.31 | 5.31 |
|
40 min. Tempo Run on Treadmill; Esplanade Fitness Center
10 min. Level 7.5 (8'00") 20 min. Level 8.6 (6'58") = Goal marathon pace (7'28") 10 min. Level 7.9 (8'35")
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 5.31 |
|
| Weight: 141.00 | Calories: 608.00 |
|
| | Slow miles | Fast miles | Total Distance | | 17.85 | 0.00 | 17.85 |
| Long, Steady Run. First on Chicago Lakefront this year and with Rudy and Karl; 2 of my friends who did the Chicago Marathon last October.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 17.85 |
|
| Weight: 142.00 | Calories: 1917.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
|
Steady state outdoor run down Madison St. Time: 5:48 AM Duration: 1:24:52 Pace: 08'29"
Splits 1 | 8:41 | 8'41"/mi | | 2 | 17:03 | 8'22"/mi | | 3 | 25:31 | 8'28"/mi | | 4 | 33:49 | 8'18"/mi | | 5 | 42:32 | 8'43"/mi | | 6 | 51:37 | 9'05"/mi | | 7 | 59:54 | 8'17"/mi | | 8 | 1:08:43 | 8'49"/mi | | 9 | 1:16:56 | 8'13"/mi | | 10 | 1:24:49 | 7'53"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 141.00 | Calories: 1074.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 6.00 | 8.00 |
|
Tempo run at Hinsdale South Track Time: 5:50 AM Tempo pace: 7'28"
Splits | 2 | 7:19 | 7'19"/mi | | 3 | 14:30 | 7'11"/mi | | 4 | 21:52 | 7'22"/mi | | 5 | 29:31 | 7'39"/mi | | 6 | 37:17 | 7'46"/mi | | 7 | 44:46 | 7'29"/mi | | 8 | 54:38 | 9'52"/mi cooldown
|
No Splits Available Split times are only recorded for runs longer than 1 mile. |
| Asics Gel Nimbus 13 (White/Blue) Miles: 8.00 |
|
| Weight: 142.00 | Calories: 860.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 4.00 | 5.00 |
|
Tempo Run on Treadmill; Esplanade Fitness Center 10 min: 7.5 - 8'00"
20 min: 8.6 - 6'58"
9 min: 7.0 - 8'30" 40 min. of core/upper & lower body workout at weight room.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 5.00 |
|
| Weight: 142.00 | Calories: 592.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 9.00 | 10.00 |
| Steady Outdoor run down Madison St Time: 5:37AM Duration: 1:24:50 Pace: 08'29"
Splits 1 | 10:08 | 10'08"/mi | | 2 | 18:54 | 8'46"/mi | | 3 | 27:40 | 8'46"/mi | | 4 | 35:53 | 8'13"/mi | | 5 | 44:11 | 8'18"/mi | | 6 | 52:54 | 8'43"/mi | | 7 | 1:00:58 | 8'04"/mi | | 8 | 1:09:09 | 8'11"/mi | | 9 | 1:17:27 | 8'18"/mi | | 10 | 1:24:44 | 7'17"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 141.00 | Calories: 1074.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
|
Tempo Run at Hinsdale South Track Time: 6:09 AM Avg. Pace: 07'43"
1 warmup
2
| 7:40 | 7'40"/mi | | 3 | 15:32 | 7'52"/mi | | 4 | 23:14 | 7'42"/mi | | 5 | 30:42 | 7'28"/mi | | 6 | 38:27 | 7'45"/mi | | 7 | 46:22 | 7'55"/mi |
No Splits Available Split times are only recorded for runs longer than 1 mile. |
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No Splits Available Split times are only recorded for runs longer than 1 mile. |
| Asics Gel Nimbus 13 (White/Blue) Miles: 8.00 |
|
| Weight: 141.00 | Calories: 747.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.99 | 9.99 |
| Outdoor run on Hinsdale South Track. Time: 6:10 AM Duration: 1:33:28
Slow today; Recovering from calf soreness all weekend from my tempo run here last friday.
| 2 | 10:48 | 10'48"/mi | | 3 | 19:52 | 9'04"/mi | | 4 | 27:56 | 8'04"/mi | | 5 | 35:50 | 7'54"/mi | | 6 | 43:28 | 7'38"/mi | | 7 | 52:24 | 8'56"/mi | | 8 | 1:02:26 | 10'02"/mi | | 9 | 1:11:40 | 9'14"/mi |
No Splits Available Split times are only recorded for runs longer than 1 mile. |
|
|
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|
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 9.99 |
|
| Weight: 141.00 | Calories: 1065.00 |
|
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| 2nd 20 mile run of the season at Centennial Trail Start time: 5:36 AM Duration: 3:18:33 Pace: 09'56"
Splits | 1 | 10:09 | 10'09"/mi | | 2 | 20:11 | 10'02"/mi | | 3 | 29:52 | 9'41"/mi | | 4 | 39:41 | 9'49"/mi | | 5 | 49:56 | 10'15"/mi | | 6 | 59:56 | 10'00"/mi | | 7 | 1:09:26 | 9'30"/mi | | 8 | 1:19:00 | 9'34"/mi | | 9 | 1:28:24 | 9'24"/mi | | 10 | 1:37:59 | 9'35"/mi | | 11 | 1:48:27 | 10'28"/mi | | 12 | 1:58:08 | 9'41"/mi | | 13 | 2:07:39 | 9'31"/mi | | 14 | 2:17:58 | 10'19"/mi | | 15 | 2:28:28 | 10'30"/mi | | 16 | 2:37:52 | 9'24"/mi | | 17 | 2:47:16 | 9'24"/mi | | 18 | 2:58:10 | 10'54"/mi | | 19 | 3:08:50 | 10'40"/mi | | 20 | 3:18:30 | 9'40"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 20.00 |
|
| Weight: 140.00 | Calories: 2133.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Outdoor run on Centennial Trail Start Time: 6:10 AM Duration: 1:44:02
Nice & easy. Oh yeah. MILE | TIME | AVG. PACE |
|---|
| 1 | 10:33 | 10'33"/mi | | 2 | 20:28 | 9'55"/mi | | 3 | 31:16 | 10'48"/mi | | 4 | 41:47 | 10'31"/mi | | 5 | 52:09 | 10'22"/mi | | 6 | 1:02:48 | 10'39"/mi | | 7 | 1:13:13 | 10'25"/mi | | 8 | 1:23:51 | 10'38"/mi | | 9 | 1:34:20 | 10'29"/mi | | 10 | 1:44:00 | 9'40"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 140.00 | Calories: 1066.00 |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 6.00 | 10.00 |
| Tempo Run track at Hinsdale South Track Time: 6:34 AM Duration: 1:30:31
SPLITS
MILE | TIME | AVG. PACE |
|---|
| 1 | 10:18 | 10'18"/mi | | 2 | 20:55 | 10'37"/mi | | 3 | 31:36 | 10'41"/mi | | 4 | 39:12 | 7'36"/mi | | 5 | 47:01 | 7'49"/mi | | 6 | 55:11 | 8'10"/mi | | 7 | 1:03:26 | 8'15"/mi | | 8 | 1:11:35 | 8'09"/mi | | 9 | 1:19:57 | 8'22"/mi | | 10 | 1:30:46 | 10'49"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 140.00 | Calories: 1067.00 |
|
| | Slow miles | Fast miles | Total Distance | | 17.00 | 3.00 | 20.00 |
|
Long Steady Run at Centennial Trail with the Away Team.
Time: 06:24 AM
Duration: 3:05:51 Pace: 09'18"
SPLITS
1 | 9:53 | 9'53"/mi | | 2 | 19:06 | 9'13"/mi | | 3 | 28:24 | 9'18"/mi | | 4 | 37:37 | 9'13"/mi | | 5 | 46:59 | 9'22"/mi | | 6 | 56:32 | 9'33"/mi | | 7 | 1:05:49 | 9'17"/mi | | 8 | 1:14:56 | 9'07"/mi | | 9 | 1:23:35 | 8'39"/mi | | 10 | 1:32:33 | 8'58"/mi | | 11 | 1:42:00 | 9'27"/mi | | 12 | 1:51:11 | 9'11"/mi | | 13 | 2:00:50 | 9'39"/mi | | 14 | 2:10:29 | 9'39"/mi | | 15 | 2:19:37 | 9'08"/mi | | 16 | 2:29:05 | 9'28"/mi | | 17 | 2:38:34 | 9'29"/mi | | 18 | 2:47:29 | 8'55"/mi | | 19 | 2:57:25 | 9'56"/mi | | 20 | 3:05:49 | 8'24"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 20.00 |
|
| Weight: 140.00 | Calories: 2132.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 8.00 | 10.00 |
| Outdoor run down Madison St. Jo
Time: 5:37 AM Duration: 1:26:20 Pace: 8'38"
Splits
1 | 8:16 | 8'16"/mi | | 2 | 16:15 | 7'59"/mi | | 3 | 24:59 | 8'44"/mi | | 4 | 33:27 | 8'28"/mi | | 5 | 41:43 | 8'16"/mi | | 6 | 50:31 | 8'48"/mi | | 7 | 59:36 | 9'05"/mi | | 8 | 1:08:57 | 9'21"/mi | | 9 | 1:17:48 | 8'51"/mi | | 10 | 1:26:17 | 8'29"/m |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 140.00 | Calories: 1067.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 5.00 | 7.00 |
| Tempo run on Hinsdale South Track Time: 5:56 AM Duration: 58:55 Avg tempo pace: 7'26"
Splits
1 | 10:51 | 10'51"/mi | | 2 | 18:31 | 7'40"/mi | | 3 | 25:44 | 7'13"/mi | | 4 | 33:18 | 7'34"/mi | | 5 | 40:40 | 7'22"/mi | | 6 | 48:03 | 7'23"/mi | | 7 | 58:52 | 10'49"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 7.00 |
|
| Weight: 140.00 | Calories: 746.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.00 | 8.00 |
|
Outdoor run down Madison ST Time: 6:41 PM Duration: 1:07:10 Avg Pace: 8'24" Splits | 1 | 8:13 | 8'13"/mi | | 2 | 16:47 | 8'34"/mi | | 3 | 25:24 | 8'37"/mi | | 4 | 33:53 | 8'29"/mi | | 5 | 42:16 | 8'23"/mi | | 6 | 50:53 | 8'37"/mi | | 7 | 59:12 | 8'19"/mi | | 8 | 1:07:09 | 7'57"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 8.00 |
|
| Weight: 141.00 | Calories: 853.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
| Outdoor Run with 1/2 the Away Team at Centennial Trail Time: 7:05 PM Duration: 1:09:17 Avg tempo pace: 7'42"
Splits1 | 9:00 | 9'00"/mi | | 2 | 17:57 | 8'57"/mi | | 3 | 27:11 | 9'14"/mi | | 4 | 36:40 | 9'29"/mi | | 5 | 44:21 | 7'41"/mi | | 6 | 52:12 | 7'51"/mi | | 7 | 59:46 | 7'34"/mi | | 8 | 1:09:16 | 9'30"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 8.00 |
|
| Weight: 141.00 | Calories: 853.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 11.00 | 16.00 |
|
16 Mile fast finish long run with Away Team; Centennial trail Time: 6:17 AM Duration: 2:16:21
Splits
1 | 10:41 | 10'41"/mi | | 2 | 20:26 | 9'45"/mi | | 3 | 28:41 | 8'15"/mi | | 4 | 36:35 | 7'54"/mi | | 5 | 44:43 | 8'08"/mi | | 6 | 52:43 | 8'00"/mi | | 7 | 1:03:08 | 10'25"/mi | | 8 | 1:12:23 | 9'15"/mi | | 9 | 1:21:19 | 8'56"/mi | | 10 | 1:29:17 | 7'58"/mi | | 11 | 1:37:06 | 7'49"/mi | | 12 | 1:45:07 | 8'01"/mi | | 13 | 1:53:13 | 8'06"/mi | | 14 | 2:01:21 | 8'08"/mi | | 15 | 2:09:17 | 7'56"/mi | | 16 | 2:16:18 | 7'01"/mi |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 16.00 |
|
| Weight: 141.00 | Calories: 17.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Recovering from weekend run; no run today. 25 min. on stationary bike 30 min. core exercises 45 min. weightlifting (upper) Lunchbreak: 20 min of running in the pool.
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No run today. 30 min elliptical 30 min. core exercises. 20 min of running in the pool lunchbreak: another 20 min of running in the pool.
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No run today: recovering from weekend run. 30 min. on elliptical 45 min. core exercises 50 min. weighlifting (upper body)
20 min. running in the pool. lunchbreak: another 15 min of running in the pool.
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 17.03 | 0.00 | 17.03 |
| Outdoor Run on Centennial tray Time: 6:42
1 | 9:24 | 9'24"/mi | | 2 | 18:32 | 9'08"/mi | | 3 | 28:33 | 10'01"/mi | | 4 | 37:52 | 9'19"/mi | | 5 | 47:16 | 9'24"/mi | | 6 | 56:45 | 9'29"/mi | | 7 | 1:06:13 | 9'28"/mi | | 8 | 1:15:09 | 8'56"/mi | | 9 | 1:33:33 | 18'24"/mi | | 10 | 1:53:03 | 19'30"/mi | | 11 | 2:09:49 | 16'46"/mi | | 12 | 2:21:11 | 11'22"/mi | | 13 | 2:30:52 | 9'41"/mi | | 14 | 2:40:15 | 9'23"/mi | | 15 | 2:48:54 | 8'39"/mi | | 16 | 2:57:30 | 8'36"/mi | | 17 | 3:05:43 | 8'13"/mi |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 17.03 |
|
| Weight: 140.00 | Calories: 1816.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.17 | 0.00 | 5.17 |
| Outdoor run at Fresno, CA
1
| 9:49 | 9'49"/mi | | 2 | 21:25 | 11'36"/mi | | 3 | 31:18 | 9'53"/mi | | 4 | 41:42 | 10'24"/mi | | 5 | 51:29 | 9'47"/mi |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 5.17 |
|
| Weight: 140.00 | Calories: 544.00 |
|
| | Slow miles | Fast miles | Total Distance | | 9.00 | 3.00 | 12.00 |
|
AM: 5 miles on hotel treadmill in the morning
PM: Outdoor run at Sugar Pine Trail, Fresno, CA
1 | 9:46 | 9'46"/mi | | 2 | 18:31 | 8'45"/mi | | 3 | 26:05 | 7'34"/mi | | 4 | 35:41 | 9'36"/mi | | 5 | 43:56 | 8'15"/mi | | 6 | 52:54 | 8'58"/mi | | 7 | 1:01:23 | 8'29"/mi |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 12.00 |
|
| Weight: 140.00 | Calories: 770.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.70 | 4.70 |
| Out door run on Hinsdale south track
1 | 12:17 | 12'17"/mi | | 2 | 19:59 | 7'42"/mi | | 3 | 29:11 | 9'12"/mi | | 4 | 38:21 | 9'10"/m |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 4.07 |
|
| Weight: 140.00 | Calories: 427.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 5 mile Treadmill run at Lifetime fitness. 1 mile warmup 4 miles at 7'28" pace
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 5.00 |
|
| Weight: 140.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Outdoor run on Madison St. Last long run before Chicago Marathon.
1 | 10:47 | 10'47"/mi | | 2 | 20:35 | 9'48"/mi | | 3 | 30:38 | 10'03"/mi | | 4 | 40:15 | 9'37"/mi | | 5 | 49:57 | 9'42"/mi | | 6 | 1:00:00 | 10'03"/mi | | 7 | 1:09:33 | 9'33"/mi | | 8 | 1:18:54 | 9'21"/mi | | 9 | 1:28:09 | 9'15"/mi | | 10 | 1:36:58 | 8'49"/mi |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 10.00 |
|
| Weight: 140.00 | Calories: 1051.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
| 4 miles at Hinsdale South track Time: 6:09 AM
1 | 10:40 | 10'40"/mi | | 2 | 18:06 | 7'26"/mi | | 3 | 25:17 | 7'11"/mi | | 4 | 35:14 | 9'57"/mi |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 4.00 |
|
| Weight: 140.00 | Calories: 421.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
|
Last run on the track before Chicago Marathon tommorow. Wish me luck=)
1
| 11:00 | 11'00"/mi | | 2 | 21:20 | 10'20"/mi |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 2.00 |
|
| Weight: 140.00 | Calories: 217.00 |
| |
| | Race: |
Bank of America Chicago Marathon (26.2 Miles) 03:48:47, Place overall: 6053, Place in age division: 824 | | Slow miles | Fast miles | Total Distance | | 9.00 | 17.00 | 26.00 |
|
Avg. Pace: 08'35"
Split
|
Time of day |
Time |
Diff |
Min/mile |
Miles/h |
| 05K |
07:59:30AM |
00:25:11 |
25:11 |
08:07 |
7.40 |
| 10K |
08:23:51AM |
00:49:32 |
24:21 |
07:51 |
7.66 |
| 15K |
08:48:18AM |
01:13:59 |
24:27 |
07:53 |
7.63 |
| 20K |
09:13:55AM |
01:39:37 |
25:38 |
08:15 |
7.28 |
| HALF |
09:19:31AM |
01:45:12 |
05:35 |
08:12 |
7.32 |
| 25K |
09:40:04AM |
02:05:46 |
20:34 |
08:29 |
7.08 |
| 30K |
10:08:24AM |
02:34:06 |
28:20 |
09:07 |
6.58 |
| 35K |
10:39:35AM |
03:05:17 |
31:11 |
10:03 |
5.98 |
| 40K |
11:10:02AM |
03:35:44 |
30:27 |
09:48 |
6.12 |
| Finish |
11:23:05AM |
03:48:47 |
13:03 |
09:35 |
6.27 |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 26.20 |
|
| Weight: 140.00 | Calories: 2804.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 2nd run since Chicago Marathon a week and a half ago last Sunday Next marathon coming in April will be my 2nd opportunity to qualify for Boston. For the rest of October my 2 main focuses will be form and breathing. This change of pace will be nice for me; August and September was brutal during the speed and long distance runs. I'm hoping this will help alleviate the problems I have been having with calf strains. Core and Leg Strength training after run. |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 4.00 |
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| Rebuild and Form focus mode, - 3rd recovery run, 20 min. easy on the treadmill. - Core and Upper body strength training. Plan tomorrow is to get back outside, map out a trail by work and run about 5 miles before work. Weather permitting. |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 2.50 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
| 4 miles on the hamster wheel this morning. Slight increase of speed at 8'00" Followed by 60 min of core and lower body strength training including plyometric box jumps.
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 4.00 |
|
| Weight: 140.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Strength training, core and upper body this morning at the gym.
Afternoon run 3:26 PM
1st Outdoor since the Chicago Marathon about 2 weeks. Form focus and nose breathing.
1 | 9:43 | 9'43"/mi | | 2 | 18:49 | 9'06"/mi | | 3 | 28:35 | 9'46"/mi | | 4 | 38:37 | 10'02"/mi | | 5 | 47:47 | 9'10"/mi |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 5.00 |
|
| Weight: 140.00 | Calories: 542.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| Back to lab again. 5 miles on the treadmill. Avg pace 08'00" Again Focusing on nose breathing and form. Made it up to the last half mile. 45 min. of Core strength training afterwards.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 5.00 |
|
| Weight: 140.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
|
5 miles on treadmill at Lifetime 60 min upper body strength training (chest/lats) 20 min swim during lunchbreak.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 4.00 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
|
Week 2; Form Focus/Nasal Breathing 5 Miles on treadmill at Esplanade. - 1st run to complete 5 miles at 7.5 45 min. Leg press/ dead lifts/ and lunges 15 min swim during lunchbreak.
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 5.00 |
|
| Weight: 140.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles on treadmill, 7.0 Form focus/nasal breathing
60 min: Strength training: shoulders/back/lats
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00 |
|
| Weight: 140.00 | Calories: 360.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
|
20 min. on treadmill, easy pace 45 min. lower body strength training. 120 situps
Single-bar lunges x3
Single-leg press x 3 1 leg Bosu-leglifts x3 Box jumps; 3x10 20 min. swim during lunchbreak
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 2.00 |
|
| Weight: 140.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
|
Breathing/Form/Distance/Speed
2 miles easy on Treadmill. 45 min. Strength Training (upper) 15 min. swim during lunch
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 2.00 |
|
| Weight: 140.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 50 Min. core/lower body strength training. Followed by 20 min. swim. 20 min swim during lunchtime
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Form/Distance/Speed. 2 miles on treadmill 60 min. lifting/upper:chest/lats
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 2.00 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
Outdoor run down Madison. 1st 10 miles on nasal breathing
Splits
1 | 10:01 | 10'01"/mi | | 2 | 20:19 | 10'18"/mi | | 3 | 30:54 | 10'35"/mi | | 4 | 41:42 | 10'48"/mi | | 5 | 52:51 | 11'09"/mi | | 6 | 1:04:31 | 11'40"/mi | | 7 | 1:15:33 | 11'02"/mi | | 8 | 1:26:31 | 10'58"/mi | | 9 | 1:36:53 | 10'22"/mi | | 10 | 1:47:02 | 10'09"/mi |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 10.00 |
|
| Weight: 140.00 | Calories: 1052.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Indoor run, 3 miles on treadmill at Holiday Inn, Temple, TX. |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Indoor run, Treadmill. 3 Miles in the morning and 5 miles at night at the Holiday Inn. Temple TX. |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.00 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Outdoor run on Centennial Trail
1 | 9:57 | 9'57"/mi | | 2 | 19:28 | 9'31"/mi | | 3 | 29:30 | 10'02"/mi | | 4 | 39:30 | 10'00"/mi | | 5 | 49:27 | 9'57"/mi | | 6 | 58:32 | 9'05"/mi | | 7 | 1:07:47 | 9'15"/mi | | 8 | 1:17:14 | 9'27"/mi |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.00 |
|
| Weight: 140.00 | Calories: 842.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Outdoor run down Madison St.
1 | 8:09 | 8'09"/mi | | 2 | 17:01 | 8'52"/mi | | 3 | 26:36 | 9'35"/mi | | 4 | 36:31 | 9'55"/mi | | 5 | 45:30 | 8'59"/mi |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 5.00 |
|
| Weight: 140.00 | Calories: 542.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles at Esplanade Fitness. - 60 min/upper body workout
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00 |
|
| Weight: 140.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
|
Indoor run. 5 Miles on treadmil at LTF gym. 45 min. core exercises. Cut the workout short today, feeling under the weather.
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 5.00 |
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 1st Outdoor run with 2 of my running compadres Rudy and Karl since the Bank of America Chicago Marathon. Took it easy since I'm still not quite over being sick. Felt good in the beggining but wore down a little by the end.
1 | 9:51 | 9'51"/mi | | 2 | 19:48 | 9'57"/mi | | 3 | 29:25 | 9'37"/mi | | 4 | 39:03 | 9'38"/mi | | 5 | 49:00 | 9'57"/mi | | 6 | 59:26 | 10'26"/mi | | 7 | 1:10:13 | 10'47"/mi | | 8 | 1:28:12 | 17'59"/mi | | 9 | 1:31:59 | 3'47"/mi | | 10 | 1:41:55 | 9'56"/mi |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 10.00 |
|
| Weight: 142.00 | Calories: 1051.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles, 7.0 on LFT treadmill. 45 min. of lifting/upper body (quick reps)
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 5.00 |
|
| Weight: 144.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles on treadmill at Esplanade before work. 10 min swim during lunchbreak.
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 5.00 |
|
| Weight: 144.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
Outdoor run at Centennial Trail (Willow Springs) w/ Rudy. Happy Thanksgiving! | 1 | 12:36 | 12'36"/mi | | 2 | 21:16 | 8'40"/mi | | 3 | 30:29 | 9'13"/mi | | 4 | 39:52 | 9'23"/mi | | 5 | 49:29 | 9'37"/mi | | 6 | 58:52 | 9'23"/mi | | 7 | 1:08:47 | 9'55"/mi | | 8 | 1:18:08 | 9'21"/mi |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.00 |
|
| Weight: 144.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| |
| Asics Gel Nimbus 13 (White/Blue) Miles: 3.50 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles after work on treadmill. Holiday Inn Boonville, MO |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 6.00 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 5 miles in the morning.
5 miles after work at hotel treadmill. Boonville, MO.
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 10.00 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
5 miles in the morning at hotel in Boonville, MO. (90 min trip back to Kansas City)
5 miles treadmill, Comfort INN by KCI
Can't wait to get home!
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 10.00 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 60 min. of Christmas tree decorating.
Afternoon session at LTF gym
5 miles on treadmill
Core exercises followed by 60 min upper body workout. (Chest/Lats)
So glad to be home =)
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 5.00 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Happy Friday Two a days.
Core/lower body lifting. Box jumps at LTF gym in the morning.
Out the front door down Madison. 12:34 PM
Splits (9'22")
1 | 9:36 | 9'36"/mi | | 2 | 18:18 | 8'42"/mi | | 3 | 27:44 | 9'26"/mi | | 4 | 37:52 | 10'08"/mi | | 5 | 47:18 | 9'26"/mi | | 6 | 56:11 | 8'53"/m |
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 6.00 |
|
| Weight: 142.00 | Calories: 631.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Indoor run at LFT gym. 6 AM. Core/Strength training (lower) Barbell lunges, 135 3x10 superset w/ Box jumps 3 x10
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 6.00 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Two a day this Monday
Core/Strength Training this morning at LFT gym. (Upper body) Outdoor Run down Madison St. Time: 1:49 PM
10'01"
Splits
1 | 10:41 | 10'41"/mi | | 2 | 20:47 | 10'06"/mi | | 3 | 30:58 | 10'11"/mi | | 4 | 40:47 | 9'49"/mi | | 5 | 50:20 | 9'33"/mi | | 6 | 1:00:04 | 9'44"/mi |
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 6.00 |
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| Weight: 142.00 | Calories: 645.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Indoor run on LTF gym. 6 miles on treadmill. Core/Strength training (lower body) . And its off to Calgary for work. Feels a little uneasy or shou,ld I say humbling sacrificing the need to go faster for slowing down for more sound breathing technique and relaxed running form. I figured this is better in the long run to minimize the injuries and hope to start seeing the dividends pay off in the following months.
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| Asics Gel Nimbus 13 (White/Blue) Miles: 6.00 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Indoor run on treadmill.Comfort Inn Calgary. 4 miles in the morning, 5 miles in the evening.
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| Asics Gel Nimbus 13 (White/Blue) Miles: 9.00 |
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| Weight: 142.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Indoor run , Comfort Inn, Calgary, AB 4 miles in the morning, 6 miles in the evening
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| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 142.00 | Calories: 0.00 |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 4 miles in the morning, 6 miles in the evening, last night in Calgary, AB. |
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Indoor run in the evening at LTF gym. Core/lower body strength training
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| Asics Gel Nimbus 13 (White/Blue) Miles: 6.00 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Indoor run, 5:30 am at LTF gym. - Core excercises 30 min.
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 6.00 |
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| Weight: 144.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Indoor run, Esplanade gym treadmill. 45 min. Core/lower body strength training.
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| Asics Gel Nimbus 13 (White/Blue) Miles: 5.00 |
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| Weight: 144.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles on board the cruise. |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 4.00 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 5.00 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Back to the grind. Indoor morning run at Esplanade Fitness. |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 5.00 |
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| Weight: 149.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 950.83 | 423.83 | 1374.66 |
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| Nike Air Max 2009 Miles: 313.10 | Asics Gel Nimbus 13 (White/Blue) Miles: 730.74 | Asics Gel Nimbus 13 (Grey/Fire) Miles: 239.97 |
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| Weight: 142.89 | Calories: 81245.00 | |
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