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Week starting Jul 07, 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
21.5731.0052.57
Adidas Energy Boost Miles: 34.00Saloman Speedcross 3 Miles: 9.57
Weight: 140.00Calories: 2700.00
Sun, Jul 07, 2013
Slow milesFast milesTotal Distance
1.0010.0011.00

Long run/Centennial Trail (11 mi) 7:17 AM
1    8:55.7     1.00     8:56
2    7:49.1     1.00     7:49
3    7:48.9     1.00     7:49
4    7:55.5     1.00     7:56
5    7:42.4     1.00     7:42
6    7:46.3     1.00     7:46
7    7:53.6     1.00     7:54
8    7:50.5     1.00     7:51
9    7:53.9     1.00     7:54
10  7:54.9     1.00     7:55
11  7:29.1     1.00     7:29
     1:27:01.9 11.01   7:54

Crosstrain/LTF Gym

Core/Stability/upper body strength routine

Adidas Energy Boost Miles: 11.00
Weight: 140.00Calories: 0.00
Add Comment
Mon, Jul 08, 2013
Slow milesFast milesTotal Distance
9.570.009.57

Trail run/Waterfall Glen (9.57 mi) 7:04 AM
1  10:32.5     1.00    10:33
2    9:09.1     1.00     9:09
3    9:12.0     1.00     9:12
4    9:00.3     1.00     9:00
5    8:56.0     1.00     8:56
6    9:00.2     1.00     9:00
7    9:08.2     1.00     9:08
8    8:50.1     1.00     8:50
9    8:50.0     1.00     8:50
10  4:30.2     0.57     7:55
   1:27:08.5    9.57    9:06

Crosstrain/LTF Gym
Core: Dragon Flags/pistol squats
- muscle up training/ 3 muscle ups

Saloman Speedcross 3 Miles: 9.57
Weight: 140.00Calories: 1046.00
Add Comment
Tue, Jul 09, 2013
Slow milesFast milesTotal Distance
3.006.009.00

Speed Intervals: HS Track (6 x 1 mi)
- 1 mi warmup
- 1 mi drills/strides x 4
- Splits: 1 mi x 6/1 min. recovery
1    6:46.2     1.00     6:46
2    7:02.2     1.00     7:02
3    7:05.1     1.00     7:05
4    7:01.8     1.00     7:02
5    7:10.8     1.00     7:11
6    7:15.5     1.00     7:16
- 1 mile cooldown/drills/strides x 2
Avg HR:     168 bpm (89%)
Max HR:     179 bpm (95%)

Weight: 140.00Calories: 0.00
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Thu, Jul 11, 2013
Slow milesFast milesTotal Distance
2.006.008.00

Tempo Run/HST (6 mi) 6:16 AM
1 mi warmup/Drills/strides x4
1    7:11.7     1.00     7:12
2    7:15.5     1.00     7:16
3    7:11.6     1.00     7:12
4    7:20.0     1.00     7:20
5    7:16.4     1.00     7:16   
6    7:12.0     1.00     7:12
       43:27.1  6.00     7:14
1 mi cooldown/drills/strides x2
Avg HR:     166 bpm/88%
Max HR:     174 bpm/92%

Adidas Energy Boost Miles: 8.00
Weight: 140.00Calories: 535.00
Add Comment
Fri, Jul 12, 2013
Slow milesFast milesTotal Distance
3.009.0012.00

1    8:35.2     1.00     8:35
2    8:15.0     1.00     8:15
3    8:06.6     1.00     8:07
4    8:13.0     1.00     8:13
5    7:52.5     1.00     7:53
6    8:03.2     1.00     8:03
7    8:02.3     1.00     8:02
8    7:30.1     1.00     7:30
9    7:41.1     1.00     7:41
10  7:44.4     1.00     7:44
11  7:42.7     1.00     7:43
12  7:59.2     1.00     7:59
 1:35:49.3   12.01     7:59

Adidas Energy Boost Miles: 12.00
Weight: 140.00Calories: 1119.00
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Sat, Jul 13, 2013
Slow milesFast milesTotal Distance
3.000.003.00

Quick Easy run at the hotel before my bro's wedding.

Adidas Energy Boost Miles: 3.00
Weight: 0.00Calories: 0.00
Add Comment
Totals
Slow milesFast milesTotal Distance
21.5731.0052.57
Adidas Energy Boost Miles: 34.00Saloman Speedcross 3 Miles: 9.57
Weight: 140.00Calories: 2700.00
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