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Week starting Jun 30, 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 =).

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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
28.1723.0051.17
Brooks Pureflow Connect Miles: 3.00Adidas Energy Boost Miles: 42.70Saloman Speedcross 3 Miles: 6.00
Weight: 140.00Calories: 3419.00
Sun, Jun 30, 2013
Slow milesFast milesTotal Distance
14.170.0014.17

Long run/Centennial Trail (11.17 mi) 6:50 AM
1:34:00 (08'25")
Orginal plan was 14 miles; felt my left leg (calf/hamstring) tightening so I cut it after 11 miles.

Easy run/Treadmill LTF Gym Romeoville (3 mi) 2:52 PM
Crosstrain: core/stability routine

Brooks Pureflow Connect Miles: 3.00Adidas Energy Boost Miles: 11.70
Weight: 0.00Calories: 0.00
Add Comment
Mon, Jul 01, 2013
Slow milesFast milesTotal Distance
6.002.008.00

Easy Run/Madison St. (8 mi) 6:01 AM
1    8:55.1     1.00     8:55
2    8:19.9     1.00     8:20
3    8:39.5     1.00     8:40
4    8:24.5     1.00     8:24
5    8:29.2     1.00     8:29
6    8:20.3     1.00     8:20
7    8:07.3     1.00     8:07
8    7:31.8     1.00     7:32
     1:06:49.3    8.01    8:21

Adidas Energy Boost Miles: 8.00
Weight: 140.00Calories: 876.00
Add Comment
Tue, Jul 02, 2013
Slow milesFast milesTotal Distance
2.006.008.00

Intervals/HS Track (6 x 1mi) 6:06 AM
1 mile warmup/drills/100m strides x 4
1    6:52.3     1.00     6:52
2    3:14.8     0.25     12:59
3    6:56.7     1.00     6:57
4    2:40.6     0.25     10:43
5    6:49.0     1.00     6:49
6    2:53.0     0.25     11:32
7    6:48.9     1.00     6:49
8    2:53.5     0.25     11:34
9    6:47.5     1.00     6:48
10    2:55.9     0.25   11:44
11    6:56.1     1.00    6:56
Avg HR: 172 bpm (91%)
Max HR: 215 bpm (114%)

Adidas Energy Boost Miles: 8.00
Weight: 140.00Calories: 680.00
Add Comment
Thu, Jul 04, 2013
Slow milesFast milesTotal Distance
3.006.009.00

Tempo Run: HST (6 mi) 7:13 AM
1 mile: warmup
1 mile: drills/100m strides x 4
1    7:20.8     1.00     7:21
2    7:22.2     1.00     7:22
3    7:19.4     1.00     7:19
4    7:21.1     1.00     7:21
5    7:15.0     1.00     7:15
6    7:14.6     1.00     7:15
       43:53.1    6.00    7:19
- 1 mile cooldown
Avg HR:     169 bpm (89%)
Max HR:     178 bpm (94%)
Crosstran: LTF
Core/stability strength routine


Adidas Energy Boost Miles: 9.00
Weight: 140.00Calories: 553.00
Add Comment
Fri, Jul 05, 2013
Slow milesFast milesTotal Distance
3.003.006.00

PM Run/Madison St (6 mi) 6:13 PM
1    10:05.6   1.00    10:06
2    7:48.8     1.00      7:49
3    8:32.7     1.00      8:33
4    8:38.8     1.00      8:39
5    8:28.6     1.00      8:29
6    7:48.3     1.00      7:49
     51:22.7    6.00      8:34

Adidas Energy Boost Miles: 6.00
Weight: 140.00Calories: 655.00
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Sat, Jul 06, 2013
Slow milesFast milesTotal Distance
0.006.006.00

Trail Run/Waterfall Glen (6 mi) 6:38 AM
1    8:14.0     1.00     8:14
2    7:44.4     1.00     7:44
3    7:45.7     1.00     7:46
4    8:01.8     1.00     8:02
5    7:37.9     1.00     7:38
6    7:27.8     1.00     7:28
      46:56.6    6.01    7:49

Crosstrain: LTF Gym 8:30 AM
Core/stability routine

Saloman Speedcross 3 Miles: 6.00
Weight: 140.00Calories: 655.00
Add Comment
Totals
Slow milesFast milesTotal Distance
28.1723.0051.17
Brooks Pureflow Connect Miles: 3.00Adidas Energy Boost Miles: 42.70Saloman Speedcross 3 Miles: 6.00
Weight: 140.00Calories: 3419.00
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