| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 165.10 | 97.90 | 26.00 | 8.60 | 297.60 |
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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. 8 on base | |
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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 |
| Nice solo run downtown. River | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.00 | 0.00 | 0.00 | 14.00 |
| 8+6 @ landrunners first fall marathon training | |
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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 |
| Rest day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 10.00 | 0.00 | 0.00 | 16.50 |
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Am 10 miles on base Pm 6.5 easy in da hood tonight. Finished with some hill repeats
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 1.00 | 9.00 |
| Speed work on base. Same as last week. 1x800. 2x400. 8x200. 8x50. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 t o grandmas | |
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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 |
| Blah stomach flu or food poisoning. Up all night | |
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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 |
| Fever stil feel yuk. 7pm feeling better. First couple days off in months | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.50 | 0.00 | 0.00 | 18.50 |
| Took of at 6:30 clip. 10k pr at 40:50. Had two days off so I was fresh. Finished strong with Connor and Andrew | |
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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 from home to Jeremy's for dinner | |
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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 |
| 11 miles on base. Was gonna do a double. No way. Body said no. Still recovering from near race effort Saturday morning I guess | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 5x2min fartleks killed me. Met ian | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 @ recovery pace | |
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| | Race: |
howie shapiro 20th annual 5k (3.107 Miles) 00:18:43, Place overall: 3, 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 |
| Awesome race. 3.1 on garmin. Felt great. Perfect weather. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 23.00 | 0.00 | 0.00 | 23.00 |
| Awesome run with jay. Bruce and danny. 2:47 would have been a good race day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.40 | 0.00 | 0.00 | 12.40 |
| 7 min ave pace 6:30 most of the way. Didn't think I could push it like that after 23 the day before | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
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Am - 10 recovery on base hurtin but worked it all out Pm - 5.6 in da hood tnite
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.50 | 9.50 |
| 9 miles in mwc regional. Figured friday was speed | |
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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 easy on base | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| 13 easy at mwc park hard going | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 3.25 rough 8:30 9:00 pace. Out of gas. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| 20 miles on Andy Payne course with jake danny bruce ralph and jay. Set 20 mile pr. 2:18. Jake pulled me on the way back | |
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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 |
| Hot hot hot hefner run 12 miles with ian jake jason matt connor katie roger ians wife. Made it. 4 miles in the hood with j diggy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 12.00 | 0.00 | 18.00 |
| Am - 12 in the heat @ 7:00 - 6:40 pace with Jason kinda tanked the last mile. Hot Pm - 5 later in the hood. Ran 6 easy in the pegs. Nice cushioned ride no pain. Can't explain how doubles wake my legs up | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 4.00 | 8.00 |
| 800x1 400x1 200x8 50x8 | |
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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 easy on base | |
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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 |
| 11 easy on base 3 more in the 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 |
| Put up a fence. That's gotta be worth some miles. :-) | |
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| | Race: |
brookhaven 5k (3.107 Miles) 00:19:00, Place overall: 45, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Hurting from puttin in fence | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 165.10 | 97.90 | 26.00 | 8.60 | 297.60 |
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