| Member Since: Oct 19, 2010 Gender: Male Goal Type: Other Running Accomplishments: Arkansas Traveller 100: 1st Place; October 7, 2017
Arkansas Traveller 100: 1st Place; October 1, 2016
Arkansas Traveller 100: 15:36:33, 1st Place (Course Record); October 3, 2015
Arkansas Traveller 100: 15:59:12, 1st Place; October 4, 2014
War Eagle Tail Twister 50K: 4:07:12, 2nd Place; June 3, 2017
2017 New York City Marathon: 2:53:59; November 5, 2017
2013 Boston Marathon: 2:59:11; April 1, 2013
PR, Sleeping Bear Marathon: 2:45:41, 1st Place; October 7, 2012
PR, Soaring Wings Half Marathon: 1:20:33, 8th Place; October 29, 2011 Personal: Pride necessarily sprouts and grows; a pride that can only come from relentless kneading of unwilling flesh, painful months of grinding and burning away all that is heavy, all that is strength-sapping and useless to the body as a projectile. --John L. Parker, Jr., runner/author Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1468.78 | 263.72 | 52.00 | 16.50 | 1801.00 |
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| Night Sleep Time: 766.00 | Nap Time: 0.00 | Total Sleep Time: 766.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles on a cold one.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 52:36 (6:33) along the River Trail.
10 Total Miles including 2 Miles with kids’ running club.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in 39:31 (6:35) along the River Trail and Two Rivers Park.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 1.00 | 6.00 |
| 6 Miles, including 4X400m Repeats, at Scott Field track.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 8 Miles at Scott Field track; 8X200m striders.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 8.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 55 mins on a sunny winter afternoon in West Little Rock before running another mile with my kids’ running club.
Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles along Highway 171 from my parents’ house near Malvern.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles at a 6:57 average along Highway 171 in the hilly direction back toward Malvern.
8 Total Miles including 1 Mile hiking with my Dad and kids.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 54:44 on TM.
10 Total Miles including 2 Miles walking/commuting.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 16 Miles in 2:03:44 on TM.
19 Total Miles including 3 Miles commuting/walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 8 Miles walking at 2.0 incline and 6 Miles in 46 mins on TM.
15 Total Miles including one-mile commute.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 8 Miles in just under 55 mins on TM.
12 Total Miles including 2 Miles with kids’ running club and 3 Miles commuting/walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles at Scott Field on a mild winter day.
9 Total Miles including one-mile walk with Evan and Charley.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.50 | 18.00 |
| 16 Miles in 2:02 on TM; 4 striders.
18 Total Miles including 2 Miles commuting/walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 3.00 | 0.00 | 8.00 |
| 7 Miles in 45 mins on TM; Miles 5-7 at 6:18/mile.
8 Total Miles including one-mile commute.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 11 Miles at 7:47 and 3 Miles walking at 2.0 incline on TM.
15 Total Miles including one-mile commute.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 77 mins on TM.
12 Total Miles including 2 Miles commuting.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| 7 Miles 46:40 on TM.
10 Total Miles including 2 Miles with kids’ running club and 1 Mile commute.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles or so in Lake Catherine State Park; two loops on the 2-Mile Falls Branch Trail and one 3-Mile loop on the Horseshoe Mountain Trail.
8 Total Miles including a hike with the kids.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 4.00 | 0.00 | 16.00 |
| AM: 6 Miles in 41 mins (6:49) followed by 4 Miles walking at 2.0 incline.
PM: 4 Miles in 25 mins (6:15).
Total: 16 Miles including 2 Miles commuting/walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.50 | 14.00 |
| 13 Miles in 1:40 on TM; 4 striders.
14 Total Miles including one-mile commute.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 10 Miles in 77 mins on TM.
14 Total Miles including 4 Miles walking/commuting.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 11.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 74:43 on TM; 6:58 - 6:35 range with fast finish.
12 Total Miles including one-mile commute.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 15 Miles in 1:59 and 4 Miles walking at 2.0 incline on TM.
20 Total Miles including one-mile walk.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles home from Two Rivers Park after a one-mile walk with family.
9 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| 11 Miles, including Miles 9-11 at 6:18/mile, on TM.
13 Total Miles including 2 Miles commuting/walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 18 Miles on TM; 11 Miles walking at 3.0 incline, 3 Miles walking at 4.0 incline, and 8X.25 Mile Repeats at 8:00 pace and 5.0 incline with .25 Mile and no incline between Repeats.
21 Total Miles including 3 Miles commuting.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 4.00 | 0.00 | 9.00 |
| 6 Miles in just under 39 mins; Miles 3-6 at 6:15/mile.
9 Total Miles including 3 Miles walking/commuting.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
| 9 Miles in 67 mins on TM; 4 striders.
12 Total Miles including 3 Miles walking/commuting.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 20 Miles in just under 2:38 on TM.
24 Total Miles including 2 Miles walking and 2 Miles with kids’ running club.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles waking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| 8 Miles, including 8X400m Repeats, at Scott Field; 87, 85, 85, 83, 83, 80, 79, and 76.
12 Total Miles including 4 Miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 2.00 | 0.00 | 0.00 | 25.00 |
| 22 Miles on TM; after 1 Mile walking at 3.0 incline, I ran 17 Miles at 8:00 (0.0), 1 Mile at 8:00 (3.0), 1 Mile at 6:40 (-3.0), 1 Mile at 8:00 (4.0), and 1 Mile at 6:18 (-3.0).
25 Total Miles including 3 Miles commuting/walking.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 15 Miles in 1:56 on TM.
18 Total Miles including 3 Miles commuting/walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 1.00 | 16.00 |
| 15 Miles in 1:54, including Mile 14 at 7:30 pace and 4.0 incline and Mile 15 at 6:00 pace and -3.0 (decline).
16 Total Miles including one-mile commute.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.50 | 16.00 |
| 13 Miles in 1:40 on TM; 4 striders.
16 Total Miles including 3 Miles commuting.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 5.00 | 1.00 | 28.00 |
| AM: 17 Miles in 2:10 on TM; 8 striders.
PM: 9 Miles on TM; 4 walking at 3.0 incline followed by 5-Mile Tempo in 31 mins (6:15 for Miles 1-4 and 6:00 for Mile 5).
Total: 28 Miles including 2 Miles commuting/walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles, including a couple miles on the Allsopp Park trails, in an hour on a pleasant day in Little Rock.
9 Miles including one-mile walk.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| 8 Miles in 55 mins on TM.
12 Total Miles including 4 Miles walking/commuting.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.50 | 14.00 |
| 11 Miles in 84 mins on TM; 4 striders.
14 Total Miles including 2 Miles walking/commuting and 1 Mile at 3.0 incline on TM.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 53:52 on TM.
9 Total Miles including one-mile commute.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 4-Mile Tempo in 25 mins on TM.
6 Total Miles including 2 Miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 1.00 | 0.00 | 10.00 |
| 8 Miles in 52:30 on TM.
10 Total Miles including 2 Miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking with kids downtown.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| 8 Miles, including 8X200m striders at Scott Field track, on a nearly perfect morning for running.
10 Total Miles including 2 Miles walking to and from church and at park.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 9.50 | 0.00 | 0.50 | 11.00 |
| 10.2 Miles in 1:09 and change on a beautiful afternoon while my two oldest kids practiced soccer; 6 striders.
11 Total Miles including my roughly one-mile morning commute.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 2.00 | 0.00 | 0.00 | 29.00 |
| 23 Miles in just under 2:56 on TM; Mile 21 at 7:30 and 4.0 incline, Mile 22 at 6:27 and -3.0 (decline), and Mile 23 at 6:58 (flat); cooled down with 4 Miles walking at 3.0 incline for 27 Total Miles.
29 Total Miles for the day including one-mile commute and one-mile walk at park.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 19 Miles walking at 3.0 incline on TM.
20 Total Miles including one-mile commute.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 89 mins on TM.
14 Total Miles including 2 Miles commuting/walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 8 Miles in 64 mins and 4 Miles walking at 3.0 incline on TM.
18 Total Miles including 2 Miles with my kids’ running Club and 4 Miles commuting and walking at park.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 1 Mile in 7:07 with my kids as part of the final mile run of the Little Rockers Kids Marathon in Downtown LR.
2 Total Miles including 1 Mile walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Race: |
Little Rock Marathon (26.22 Miles) 02:47:45, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.78 | 26.22 | 0.00 | 0.00 | 29.00 |
| Registered Friday afternoon for my seventh Little Rock Marathon, which got started at 7:00 am this morning in downtown Little Rock. The course has changed a bit over the years, but it stil hits a lot of the City’s major landmarks, including the Broadway Bridge over the Arkansas River and the USS Razorback, Clinton Presidential Library, Heifer International Headquarters, the Governor’s Mansion, Central High School, the State Capitol, ATA International Headquarters, Dillard’s Headquarters, finishing back downtown in the River Market.
I ran comfortably in fifth place most of the day, managed the cold showers midrace, and ultimately finished 7th in 2:47:45 (again, in my seventh LR Marathon!!!!!!!).
I’m pleased with the 6:24 pace and not too banged up, so I should be able to stay on schedule with my second training block as I work toward the Massanutten Trails 100 in mid-May.
Enjoyed myself out there today...I needed that.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 17 Miles on TM; 15 walking at 3.0 incline and 2 at 8:00 pace.
19 Total Miles including 2 Miles walking/commuting.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 9 Miles walking at 3.0 incline and 8 Miles in 64 mins on TM.
18 Total Miles including one-mile commute.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 3.00 | 0.00 | 8.00 |
| 5 Miles in 32:50 on TM; Miles 3-5 at 6:18/mile and a fast finish.
8 Total Miles including 3 Miles walking/commuting.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| 8 Miles in 57:48 on TM.
14 Total Miles including 6 Miles walking/commuting.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.00 | 1.00 | 1.00 | 16.00 |
| 14 Miles in 98 mins on TM.
Workout included 2 Miles at 7:30, 4 Miles at 7:13, 4 Miles at 6:58, 1 Mile at 6:58 and 4.0 incline, 1 Mile at 6:15 and -3.0 decline, 1 Mile at 6:58 and 4.0 incline, and 1 Mile at sub-6:00 and -3.0 incline (increasing back to 1.0 incline and 5:00 pace over final .25 Mile).
16 Total Miles including 2 Miles commuting/walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in justviver 73 mins on a nice afternoon in Little Rock.
Starting from Jefferson Elementary where my kids were playing in a chess tournament, I ran through Camack Village down to the River Trail, crossed over the Big Dam Bridge into North Little Rock, and turned around at Burns Park Soccer Complex.
Lots of hills and a little fatigued, but still a pleasant afternoon run.
11 Total Miles including one-mile walk on my parents’ trails.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 4.5 Mile hike with parents, Max, Sophia, and Evan at Lake Catherine State Park, followed by 9.5 Miles home at 7:20/mile.
15 Total Miles including one-mile walk at park back in Little Rock.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| 24 Miles in 2:48 and 3 Miles walking at 3.0 incline on TM.
27 Total Miles including one-mile commute and two-mile walk at park.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 17 Miles in 2:11 and 3 Miles walking at 3.0 incline on TM; 4 striders.
23 Total Miles including one-mile commute and two-mile walk at park.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 2.00 | 0.00 | 0.00 | 23.00 |
| AM: 12 Miles in 88:50 on TM.
PM: 5 Miles in 37:40 and 2 Miles walking at 3.0 incline on TM; 4 striders.
Total: 23 Miles including 4 Miles commuting/walking.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 5.00 | 4.00 | 1.00 | 22.00 |
| 3:00 PM: 10 Miles in 64 mins and 2 Miles walking at 3.0 incline on TM; the 10 included 3 at 6:40, 2 at 6:30, 4 at 6:15, and 1 at 6:00 with fast finish.
6:00 PM: 8 Miles out-and-back in Ouachita Trail, which is accessible near the soccer fields where my kids practiced. Beautiful sunset over Lake Maumelle.
Total: 22 Miles including 2 Miles commuting.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8 Miles in 62 mins.
11 Total Miles including 3 Miles walking/commuting.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 14 Miles in 1:48 followed by 1 Mile walking at 3.0 incline.
19 Miles including 4 Miles commuting/walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 90 mins on TM.
14 Total Miles including 2 Miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 Miles in 58:20 on a beautiful afternoon in the 70s.
12 Total Miles, including 4 Miles walking with family at Two Rivers Park and around neighborhood later in the day.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles on a perfect morning in Little Rock.
10 Total Miles, including 2 Miles walking to and from church.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 9.00 | 0.00 | 0.00 | 30.00 |
| AM: 7 Miles in 46:50 on TM; 6:58 - 6:27 range.
PM: 14 Miles in 1:44 and 6 Miles walking at 3.0 incline on TM.
Total: 30 Miles including 3 Miles walking/commuting.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 4.00 | 1.00 | 14.00 |
| 11 Miles in 75 mins on TM; Miles 5-6 at 6:58/mile, Miles 7-10 at 6:15/mile, and Mile 11 in approximately 6:00, with progression from 6:15 to 5:00 pace.
14 Total Miles including 3 Miles walking/commuting.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 4.00 | 0.00 | 0.50 | 18.00 |
| 18 Miles in 2:15 on Hotel TM before 8:00 am conference in NOLA.
Miles 13-16 at 6:58/mile and 4 striders during Mile 18.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 1.00 | 10.00 |
| 5-Mile tempo in 31 mins.
10 Total Miles including 5 Miles walking/commuting.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 2.00 | 0.00 | 0.00 | 24.00 |
| 23 Miles in just under 3:02 on TM.
24 Total Miles including one-mile commute.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 9.5 Miles on a cool Easter morning through Midtown and Hillcrest, including a couple of miles on the Allsopp Park Trails.
12 Total Miles including 2.5 Miles walking to and from church and at park.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 1.00 | 1.00 | 0.00 | 20.00 |
| 16 Miles in 2 hours on TM; Mile 15 and 16 in 6:27 - 5:49 range.
20 Miles including 4 Miles walking/commuting.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 8.00 | 0.00 | 0.00 | 17.00 |
| AM: 7 Miles in 47:45 on TM.
Noon: 7 Miles in 53 mins on TM.
Total: 17 Miles including 3 Miles walking/commuting.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 18 Miles in 2:19, including Miles 16 and 18 at 3.0 incline, on TM.
21 Total Miles including 3 Miles walking/commuting.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 39.00 | 0.00 | 0.00 | 0.00 | 39.00 |
| AM: 24 Miles in 3:22 followed by 5 Miles walking at 3.0 incline on TM.
PM: 4 Miles at 6:58/mile on TM (3:30 pm) and 4 Miles during my kids’ soccer practice that included a half-mile over to the Pinnacle Mountain Base Trail, a climb up the East Summit, and a slow run down the West Summit before reconnecting with the Base Trail and heading back to practice (6:00 pm).
Total: 39 Miles including 2 Miles commuting/walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 7.00 | 0.00 | 0.00 | 11.00 |
| 7 Miles in 47:44 followed by 3 Miles walking at 3.0 incline on TM.
11 Total Miles including one-mile commute.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| AM: 11.25 Miles on a - dare I say - chilly Spring morning right at 32 degrees.
Slightly modified one of my favorite routes through Hillcrest, down to the River Trail, up Overlook, through Camack Village, and back home. Stopped at Starbucks to get the Sunday paper for my oldest, who loves the comics.
PM: 8.25 Miles barefoot around soccer fields during Max’s practice.
Total: 24 Miles including approximately 5 Miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 10 Miles on a great morning to State Capitol and back.
14 Total Miles including 4 Miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 14 Miles on another cool and nearly perfect morning for running; worked my way through Hillcrest, along River Trail, up Overlook and through Camack, and added a couple of miles through the Heights before heading back home.
22 Total Miles including 8 Miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM: 9 Miles, including a mile or so on Allsopp Park Trails, in just over 72 mins on a nice morning.
PM: 8 Miles in 55:44 on TM.
Total: 21 Miles including 4 Miles walking/commuting.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 9.00 | 0.00 | 0.00 | 13.00 |
| 9 Miles in just under 63 mins on a gorgeous afternoon while my kids practiced soccer near Pinnacle Mountain State Park.
13 Total Miles including 4 Miles walking/commuting.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 8.00 | 0.00 | 0.50 | 30.00 |
| AM: 8 Miles in 54:42 on TM.
PM: 20 Miles in 2:39 on TM; 4 striders.
Total: 30 Miles including 2 Miles commuting.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles on a blustery day around Conway between my daughter’s soccer games.
10 Total Miles including 2 Miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles walking/commuting.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 36.00 | 0.00 | 0.00 | 0.00 | 36.00 |
| AM: 22 Miles in just under 2:54 followed by 4 Miles walking at 3.0 incline on TM.
PM: 8 Miles in 62 mins on TM.
Total: 36 Miles including 2 Miles commuting/walking.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 9.00 | 0.00 | 0.00 | 12.00 |
| 9 Miles in 60:46 on TM.
12 Total Miles including 3 Miles walking/commuting.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 8.00 | 0.00 | 0.00 | 18.00 |
| AM: 8 Miles in 55:44 on TM.
PM: 7.25 Miles in 56 mins exploring Pinnacle Mountain State Park, including a couple of short trails I’ve never run.
Total: 18 Miles including approximately 3 Miles commuting/walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 6.00 | 1.00 | 0.00 | 26.00 |
| AM: 10.5 Miles walking followed by 4X1 Mile Repeats at 8:00, 7:47, 7:30, and 7:13, respectively, and 3.0 incline with .5 Mile rests at 0.0 incline and +30 seconds faster pace; 17 Total Miles.
PM: 6 Miles in 40:15 on TM.
Total: 26 Miles including 3 Miles commuting/walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 Miles on a pleasant day along the River Trail between kids’ soccer games.
12 Total Miles including 4 Miles walking.
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 4 Miles in 25 mins (6:15) on TM.
8 Total Miles including 4 Miles walking/commuting.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 54:38 on TM.
8 Total Miles including one-mile commute.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 21 Miles in 2:48, including Mile 21 at 3.0 incline, and 1 Mile walking at 3.0 incline on TM.
24 Total Miles including 2 Miles commuting/walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in just under 74 mins on TM.
12 Total Miles including 2 Miles commuting/walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 1.00 | 14.00 |
| 11 Miles in 84 mins, including Mile 10 at 3.0 incline and Mile 11 at 6:00 pace and -3.0 (decline).
15 Total Miles including 4 Miles walking/commuting.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in just under 59 mins on TM.
10 Total Miles including 2 Miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles on a pleasant morning.
10 Total Miles including 2 Miles walking at park.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 Miles in 52 mins on TM.
10 Total Miles including 3 Miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 9.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles in 61:35 (6:50) on a warm afternoon in western Pulaski County along Colonel Glenn Road. Very pleasant run.
10 Total Miles including one-mile commute.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| 6 Miles in 37:30 (6:15) on TM.
8 Total Miles including 2 Miles commuting/walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 10 Miles easy on a nice morning along one of my staple routes through Hillcrest, along the River Trail, up Overlook, and through Camack Village back home.
14 Total Miles including 4 Miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 14 Miles in 1:49 on TM.
16 Total Miles including 2 Miles commuting.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 Miles, including a couple on Allsopp Park Trail, on a nice morning in Little Rock.
10 Total Miles including 3 Miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 3.00 | 0.00 | 0.00 | 25.00 |
| AM: 16.5 Miles in 2:10 on TM.
PM: 6.5 Miles in 48 mins on TM.
Total: 25 Total Miles including 2 Miles commuting.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 58 mins followed by 1 Mile walking at 3.0 incline on TM. 10 Total Miles including one-mile commute. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| 4 Miles at 6:50/mile on a warm evening.
5 Total Miles including one-mile commute.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles on a warm morning along my Lookout-River Trail-Overlook loop in Little Rock.
12 Total Miles including 2 Miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles easy on a nice morning through Hillcrest.
8 Total Miles including one-mile commute.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles on a hot afternoon in Hillcrest; 3 Miles on Allsopp Park Trail and 3 Miles back home.
8 Total Miles including 2 Miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 41:48 on TM.
8 Total Miles including 2 Miles commuting/walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.50 | 14.00 |
| 9 Miles in 69 mins on TM; 4 striders.
14 Total Miles including one-mile commute and 4 Miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 3 Miles in 20 minutes (6:40) on TM.
6 Total Miles including 3 Miles commuting/walking.
|
| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 7 Miles with my brother near his home on Brush Mountain outside of Blacksburg.
14 Total Miles including 7 Miles walking, most of it in the Atlanta airport during an extended layover.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
|
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | Race: |
Massanutten Mt. Trails 100 (103.7 Miles) 26:22:12, Place overall: 18, Place in age division: 16 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 104.00 | 0.00 | 0.00 | 0.00 | 104.00 |
| Great experience with my brother, Luke, in the George Washington National Forest.
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| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1468.78 | 263.72 | 52.00 | 16.50 | 1801.00 |
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| Night Sleep Time: 766.00 | Nap Time: 0.00 | Total Sleep Time: 766.00 | |
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