| Location: Ammon,ID, Member Since: May 14, 2009 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Completed 9 marathons with mixed results. 3:38 being the best out of the 9. It's been several years since I have participated in a marathon. Priorities and health have played a roll with racing the last few years. Hoping to get out and participate and have some fun. Short-Term Running Goals: Really want to race again. 5k's to the marathon. Love to qualify to run Boston at some point. Long-Term Running Goals: Keep running and family balanced and be as fit as I can so I can run and play with the family. Personal: Happily married for some time......5 great kids that overachieve in whatever they choose to do.
Blog titile explanation: Been diagnosed with a brain tumor late 2013. With my lack of confidence in the medical field and just not feeling good about it......I will be running with my friend, "Tiny Tim" until further notice. Favorite Blogs: |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 58.20 | 66.30 | 14.00 | 12.60 | 151.10 |
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Ravenna 2 Miles: 110.80 | Ravenna 3 Miles: 4.00 | Ravenna T Miles: 13.50 | Kayano 16 Miles: 8.55 | Speedstar 5 Asics Miles: 6.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
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I thought I would have a better run this morning than I did. I finished, but it didn't feel very good. I had the idea to run this and then do the Skiller 5k which is a fundraiser scholarship run for a young man that passed away unexpectedly a few years ago. My legs felt like concrete after my run so I just helped out. Hoping that I have a good recovery day tomorrow.... Last weeks 13 miler at a faster pace was a breeze compared to this weeks run.
Date Run |
Mile |
Time |
HR |
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1 |
8:01:00 |
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2 |
8:02:00 |
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3 |
7:59:00 |
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4 |
8:03:00 |
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5 |
7:59:00 |
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6 |
8:07:00 |
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7 |
8:07:00 |
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8 |
8:08:00 |
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9 |
8:06:00 |
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10 |
8:00:00 |
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11 |
8:07:00 |
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12 |
8:11:00 |
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13 |
8:07:00 |
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14 |
8:05:00 |
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15 |
8:10:00 |
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Total |
121:12:00 |
0 |
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Pace |
8:04:48 |
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Where Run |
Temperatureº - Weather Conditions |
Target: Long Run - 15 @ 8:11 Pace
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| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 3.75 | 7.75 |
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Rode my bike to work and took it real easy due to my legs still feeling fatigued. Got home and checked email....(too busy at work for that) IJR checking up on me to see if I had ran......felt like lounging around and taking it easy.....managed to get out and run the 3rd week of the RFRL program that is kicking my butt. I hit most of the targets this go around. I was all over the place with the 600m but all in all I am happy with this. I have a lot of work to do though.....
Date Run |
Mile |
Time |
HR |
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Max HR |
2 |
Warm-Up |
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1200m |
4:27:00 |
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200m |
Recovery |
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1000m |
3:34:00 |
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200m |
Recovery |
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800m |
2:57:00 |
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200m |
Recovery |
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600m |
2:21:00 |
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200m |
Recovery |
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400m |
1:28:00 |
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1.7 |
Cool-Down |
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Total |
12:26:00 |
0 |
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Total Miles |
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Where Run |
Temperatureº - Weather Conditions |
Target: Repeats - 10-20 Min. Warm-up, Stretch, 1 x 1200 @ 4:33 (6:04 pace), 1 x 1000 @ 3:44 (5:58 pace) 1 x 800 @ 2:58 (5:56 pace), 1 x 600 @ 2:13 (5:54), 1 x 400 @ 1:27 (5:48 pace), 200m Recovery between each, 10 Min. Cool-down |
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| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training today. Bike ride to and from work at a very hard pace. 1 hour total. | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 hour a light spinning on the bike. Sons birthday today so I'll run the tempo run tomorrow. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 6.00 | 0.00 | 7.50 |
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Nice day or rather morning for a run. Working a swing shift later today for a fellow worker. I looked at my schedule and was somewhat excited about this run. I opened up my spreadsheet and looked at the numbers and had to take a second look....IJR did such a great job with this, but I noticed I had 6 miles to record for the tempo run....what? I thought it was 5 so I thought I better run the 6. Well, I glanced over it too quickly, it was 5.... oh well I got an extra mile in tempo pace. I'm so studpid!
Date Run |
Mile |
Time |
HR |
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Max HR |
1 |
Warm-up |
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1 |
0:07:16 |
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2 |
0:07:11 |
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3 |
0:07:07 |
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4 |
0:07:06 |
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5 |
0:07:07 |
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6 |
0:06:59 |
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0.5 |
Cool-down |
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Tempo Miles |
0:42:46 |
0 |
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Pace |
0:07:08 |
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Where Run |
Temperatureº - Weather Conditions |
Target: Tempo Run - 1 Warm-Up, Stretch, 5 @ 7:15, 1 Cool-down |
| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 17.00 | 0.00 | 0.00 | 17.00 |
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This weeks long run was much better than last weeks. Week three of RLRF is in the books. Looking forward to another week of this intense running?!!? After last weeks run I was wondering if my body was up to this. This weeks runs felt pretty good though I am tired, but it's a good tired. It's nice to have IJR suffering through with me. He just doesnt show up on time! I think that it's the time difference:)
Date Run |
Mile |
Time |
HR |
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1 |
0:08:15 |
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2 |
0:08:10 |
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3 |
0:08:08 |
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4 |
0:08:10 |
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5 |
0:08:15 |
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6 |
0:07:50 |
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7 |
0:07:59 |
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8 |
0:08:05 |
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9 |
0:08:15 |
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10 |
0:08:12 |
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11 |
0:08:17 |
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12 |
0:08:02 |
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13 |
0:08:11 |
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14 |
0:08:08 |
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15 |
0:08:05 |
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16 |
0:08:01 |
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17 |
0:08:03 |
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Total |
2:18:06 |
0 |
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Pace |
0:08:07 |
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Where Run |
Temperatureº - Weather Conditions |
Target: Long Run - 17 Miles @ 8:11 |
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| Comments(12) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 3.10 | 6.60 |
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Had to run mondays run on tuesday.... funeral, work, and just totally drained from the day got to me. I feel like crawling under a rock some days..... The funeral was quite difficult. 34 year old mother of 2 young girls had too much to drink and jumped out of a car. The automobile was traveling 60 mph.....lots of tension between husband and her family...anyways back to the run today. I managed to complete another interval workout! That's always a great relief to me. Don't know if they are getting easier, but I am able to complete them and not be totally wiped out. Guess that is good news. I for the most part hit the goals, give or take a few seconds... Off work for the rest of the week! I need it!
I noticed that this workout called for 400m recovery between each 1000. When I set it up on my watch I set it for 200m recovery..... Dang.... not looking at the fine print.
Date Run |
Mile |
Time |
HR |
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Pace |
2 |
Warm-Up |
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8:30 |
1000m |
0:03:39 |
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200m |
Recovery |
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1000m |
0:03:40 |
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200m |
Recovery |
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1000m |
0:03:41 |
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200m |
Recovery |
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1000m |
0:03:39 |
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200m |
Recovery |
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1000m |
0:03:34 |
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1 |
Cool-Down |
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8:30 |
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Total |
0:18:13 |
0 |
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Avg. Pace |
0:00:00 |
Total Miles |
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Where Run |
Temperatureº - Weather Conditions |
Target: Repeats - 10-20 Min. Warm-up, Stretch, 5 x 1000 @ 3:44 (5:58 pace) 400m Recovery between each, 10 Min. Cool-down |
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| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.75 | 0.00 | 4.00 | 0.00 | 6.75 |
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Stomach and headache forced me to run on the treadmill. Didn't want to get to far away from civilization.....hummmmm enough of that. Tough run considering how I felt. Hit the target right on the money though. Ran outside with Hannah (canine) for the cool down. I think some Coke is in order.... Wish I had felt better for this run....
Date Run |
Mile |
Time |
HR |
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Elev. Change |
2 |
Warm-up |
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1 |
0:06:59 |
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2 |
0:07:02 |
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3 |
0:06:59 |
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4 |
0:06:58 |
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0.75 |
Cool-down |
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Total |
0:27:58 |
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Total Miles |
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Tempo Miles |
0:27:58 |
0 |
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Pace |
0:07:00 |
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Where Run |
Temperatureº - Weather Conditions |
Target: Tempo Run - 1 Warm-Up, Stretch, 4 Miles @ 7:00 pace, 1 Miles Cool-Down
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| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Played some ultimate frisbee and ran my butt off...... not much for cross training! |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
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Stomach still not up to much. Felt uncomfortable for most of the run. Considered stopping at 15 or so but decided to push through. I'm finished! Well, for this week.
Date Run |
Mile |
Time |
HR |
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1 |
0:08:20 |
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2 |
0:08:29 |
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3 |
0:08:35 |
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4 |
0:08:40 |
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5 |
0:08:20 |
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6 |
0:08:21 |
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7 |
0:08:22 |
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8 |
0:08:34 |
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9 |
0:08:15 |
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10 |
0:08:28 |
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11 |
0:08:24 |
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12 |
0:08:21 |
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13 |
0:08:18 |
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14 |
0:08;30 |
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15 |
0:08:27 |
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16 |
0:08:45 |
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17 |
0:08:43 |
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18 |
0:08:41 |
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19 |
0:08:39 |
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20 |
0:08:35 |
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Total |
2:41:17 |
0 |
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Pace |
0:08:04 |
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Where Run |
Temperatureº - Weather Conditions |
Target: Long Run - 20 Miles @ 8:26
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| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.30 | 0.00 | 1.00 | 3.00 | 7.30 |
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Mile repeats today which I totally bombed! My excuse.....more stomach issues.. Sounds good anyway. After the mile repeats, I was so disgusted that I ran 2x800 just because. I have hit a low the last couple or runs. Allergies or something....
Date Run |
Mile |
Time |
HR |
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1.5 |
Warm-Up |
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1600m |
0:06:15 |
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1 Min |
Recovery |
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1600m |
0:06:20 |
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1 Min |
Recovery |
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1600m |
0:06:20 |
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1 Min |
Recovery |
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1 |
Cool-Down |
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800m |
0:03:05 |
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200m |
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800m |
0:03:02 |
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1 |
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Total |
0:18:55 |
0 |
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Avg. Pace |
0:06:18 |
Total Miles |
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Where Run |
Temperatureº - Weather Conditions |
Target: Repeats - 10-20 Min. Warm-up, Stretch, 3 x 1600 @ 6:12 pace, 1 Min. Recovery between each, 10 Min. Cool-down.
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| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Ran afterwork on a very pleasant day. I cheated on the RLRF program and cross trained today...... I ran....oops. Just felt like getting out and running. Started nice and slow at 8:40 and finished up at 7:38 for an avg of 8:10 for the run. |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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Tempo run today. Felt ok for the most part. Trying to figure out when to do the long run. Picking up a motorcycle Saturday and then I need to finish a shift for a co worker. May try to do it tomorrow. Don't know how well I will run but I will give it a go! Real close to the target pace for this workout. Beat avg by 1 second!!!!
Having issues copying and pasting from the spreadsheet.
2 mile warm up
1 6:48
2 6:45
3 6:39
1 cool down
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| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 12.30 | 0.00 | 0.00 | 12.30 |
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First run that I had to cut short with the RLRF Program. Between the family Suburban catching fire in Mesquite, and my daughter tearing her acl in her knee, I had other things on my mind than getting my long run in. This run was done on the tm due to our 14 year old Golden Retriever being ill and we are in the process of dealing with the fact that if she doesn't die shortly, we will have to put her down.....via vet. Three of the members of the family are in Long Beach at the National Jumprope Competition, so they are away from the difficulties of watching a dog suffer with old age. I have missed my wife this week due to the fact that she has been with the jumprope team helping and judging the competition. She is always a great support! My daughters knee has been a struggle. Her major is in Health Science with a minor in Dance. She had to medically drop out of these two classes due to her injury, and was all set to graduate this July so I'm not sure how this will all play.
Back to the run. This was a bummer that I couldn't finish this one. Felt the runners high for a change. avg pace for the run was at 8:01. Felt like I could keep up real easy and had plenty left in the tank. |
| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.55 | 0.00 | 0.00 | 0.00 | 8.55 |
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| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 2.75 | 6.75 |
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Speedstar 5 Asics Miles: 6.75 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
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Well, after a week of side effects from stupid medication, I fetl like running. Man, did it feel good. Won't go into any details...... its been miserable. Family is back from Long Beach and I have National Champion Jumproper once again. Great performance from her and team. After the family arrived home we had to deal with the 14 year old Golden Retriever. We had to put her down Tuesday. Sad... |
| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 58.20 | 66.30 | 14.00 | 12.60 | 151.10 |
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Ravenna 2 Miles: 110.80 | Ravenna 3 Miles: 4.00 | Ravenna T Miles: 13.50 | Kayano 16 Miles: 8.55 | Speedstar 5 Asics Miles: 6.75 |
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