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Week starting Jun 23, 2013

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2010201120122013
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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Gel Nimbus 13 (White/Blue) Lifetime Miles: 860.38
Nike Air Max 2009 Lifetime Miles: 313.10
Asics Gel Nimbus 13 (Grey/Fire) Lifetime Miles: 576.99
Asics Gel-DS Trainer 17 Lifetime Miles: 567.06
Adidas Adizero Adios 2 Lifetime Miles: 382.49
Brooks Pureflow Connect Lifetime Miles: 409.17
Saloman Speedcross 3 Lifetime Miles: 98.20
Adidas Energy Boost Lifetime Miles: 330.35
Adids Energy Boost (2) Lifetime Miles: 111.99
Totals
Slow milesFast milesTotal Distance
19.4726.3945.86
Adidas Energy Boost Miles: 45.86
Weight: 140.00Calories: 3145.00
Sun, Jun 23, 2013
Slow milesFast milesTotal Distance
0.0013.0013.00

Long Run, Centennial Trail: 13 mi (6:31 AM)
1      8:24.9     1.00     8:25
2      8:06.9     1.00     8:07
3      8:03.2     1.00     8:03
4      8:05.3     1.00     8:05
5      8:05.2     1.00     8:05
6      8:16.1     1.00     8:16
7      8:12.5     1.00     8:13
8      8:11.4     1.00     8:12
9      8:10.7     1.00     8:11
10    8:18.9     1.00     8:19
11    8:21.0     1.00     8:21
12    8:32.7     1.00     8:33
13    8:43.2     1.00     8:43
    1:47:35.2   13.01    8:16 (159/84%)

Adidas Energy Boost Miles: 13.00
Weight: 140.00Calories: 1206.00
Add Comment
Mon, Jun 24, 2013
Slow milesFast milesTotal Distance
4.002.396.39

AM HS Track, Drills/Easy run: 4 mi (5:58 AM)
PM Easy run, Neighborhood: 2.39 mi (5:09 PM)
1    8:18.9     1.00     8:19
2    7:06.2     1.00     7:06
3    3:00.7     0.39     7:48
    18:25.8      2.39    7:43

Adidas Energy Boost Miles: 6.39
Weight: 0.00Calories: 0.00
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Tue, Jun 25, 2013
Slow milesFast milesTotal Distance
2.004.006.00

Intervals x 4/HS Track (6:20 AM)
Drills/warmup: 1mi/100m strides x4
1    6:43.4     1.00      6:43
2    2:38.2     0.25     10:33
3    6:54.9     1.00      6:55
4    3:01.5     0.25     12:06
5    6:58.8     1.00      6:59
6    3:03.7     0.25     12:15
7    6:48.0     1.00      6:48
8    3:52.1     0.25     15:29
    40:00.5     5.00       8:00

Adidas Energy Boost Miles: 6.00
Weight: 140.00Calories: 533.00
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Wed, Jun 26, 2013
Slow milesFast milesTotal Distance
0.000.000.00

Off day
- 40 min warmup bike/elliptical
- weight/light: lower
- core/stability routine
- barbell core-training/kettlebells
- weights/light: upper
- muscle up/pullups/dips
- swim/run in the pool

Weight: 0.00Calories: 0.00
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Thu, Jun 27, 2013
Slow milesFast milesTotal Distance
2.006.008.00

Tempo: HS Track (6 mi) 6:14 AM
warmup/drills/100m strides x4 (1mi)
1    7:13.6     1.00     7:14
2    7:20.7     1.00     7:21
3    7:24.3     1.00     7:24
4    7:22.8     1.00     7:23
5    7:33.4     1.00     7:33
6    7:33.1     1.00     7:33
      44:29.3    6.00    7:25 (170/90%)
cooldown/drills/100m strides x3 (1mi)

Adidas Energy Boost Miles: 8.00
Weight: 140.00Calories: 556.00
Add Comment
Fri, Jun 28, 2013
Slow milesFast milesTotal Distance
9.470.009.47

Trail/Waterfall Glen (9.47 mi) 5:35 AM
1    10:24.5 1.00      10:25
2    10:06.6 1.00      10:07
3    9:02.4     1.00      9:02
4    9:41.5     1.00      9:42
5    8:57.6     1.00      8:58
6    8:50.4     1.00      8:50
7    9:16.4     1.00      9:16
8    8:50.5     1.00      8:51
9    8:26.5     1.00      8:27
10  3:43.1     0.47      7:51
   1:27:19.7   9.47      9:13

Adidas Energy Boost Miles: 9.47
Weight: 140.00Calories: 850.00
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Sat, Jun 29, 2013
Slow milesFast milesTotal Distance
2.001.003.00

Indoor/Treadmill LTF gym (3 mi) 5:40AM
crosstrain: core/stability, weights

Adidas Energy Boost Miles: 3.00
Weight: 0.00Calories: 0.00
Add Comment
Totals
Slow milesFast milesTotal Distance
19.4726.3945.86
Adidas Energy Boost Miles: 45.86
Weight: 140.00Calories: 3145.00
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