| Location: del city,ok,usa Member Since: Feb 06, 2013 Gender: Male Goal Type: Local Elite Short-Term Running Goals: BQ marathon tim. Break 3 hrs Long-Term Running Goals: Local elite |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 165.55 | 78.75 | 11.50 | 10.10 | 265.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy. Shake out the legs a little. Hurt but was bearable. | |
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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 on base. Cold rainy run. But felt good to stretch the legs out a little. | |
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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 |
| 8 easy on base. Some 30 second strides | |
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| | Race: |
piece walk 5K (3.107 Miles) 00:19:45, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.10 | 6.10 |
| Felt really good today. Broke 20. 6:13 pace felt great. I need to be more agreassiv | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.00 | 0.00 | 0.00 | 17.00 |
| Long run out at Draper with Jason pushed it a little felt good to get a long run in. | |
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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 easy on base | |
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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 |
| Am. 6 around base solo Pm 4 in da hood after work | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feeling like crap. Taking a day off | |
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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 |
| Was gonna run 12. Felt dead. Only ran 6 | |
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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 |
| 8 on base felt a little looser. Chiro cracked back pretty good today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.50 | 0.00 | 0.00 | 12.50 |
| 12.5 draper dirt loop with Andrew. Not 100% but better | |
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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 |
| Am. 5 on base Pm 3 at friends | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 8 miles felt really good | |
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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 |
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Am. 6 miles at lunch on base. Pushed a little Pm. 6 Miles on draper mtb trails hot. But had a good crew. Likin the doubles
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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 |
| 8 miles easy in the rain. Took the old rose state college route | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 5.50 | 0.00 | 10.50 |
| 10.5 around hefner with Jason and Andrew. It was hot. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 on base with danny and sorcha. Good day to run | |
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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 |
| 14 in the heat at draper with jason slow pace nothing easy about it | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Am 5 miles at lunch Pm. 4.3 miles at j diggys | |
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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 |
| Blah 6 miles recovery. Guess I've been pushin it a little too much | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 4.00 | 9.00 |
| 8 x 800 repeats. Good to stretch out legs. | |
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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 recovery in da hood | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Tired from working 25 days straight day off. Gettin lazy | |
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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 |
| 10 @ draper on gravel. Hurting a little | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
| Ran from nhp to boat house and back sqeezed out 18 felt great. Ran with katie a little then met eric at the boathouse | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 aftrr church at the park | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 6.00 | 0.00 | 15.25 |
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A.M. - 10 around Hefner with connor and andrew. Felt great today was pushing it 6:40 - 6:50 pace with some 6:15 on the flats with tailwind. Prolly pull a double today before circuit. P.M. - 5.25 miles in da hood. Solo. A little crampy but good
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| 8 x 400 2 mile warm up/cool down | |
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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 |
| 8 miles recovery. Felt good I wanted to take off but resisted | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 8.25 | 0.00 | 0.00 | 11.25 |
| Agressive tempo run. 8 miles at 6:30-6:50 pace | |
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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 |
| 8 easy in da hood | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 165.55 | 78.75 | 11.50 | 10.10 | 265.90 |
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