| 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 | 1392.94 | 616.55 | 156.80 | 56.81 | 2223.10 |
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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 |
| Day after frigid 5. Still felt good. Last 3 a little rough |
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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 |
| 6+4 2 a day |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 5.00 | 11.00 |
| SPEED WORK 3 X 2 MILE REPEATS A LITTLE ROUGH AFTER RACING SAT |
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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 STARTED 10 MIN MILE |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
| KICK BUTT RUN 8 MILES @ AVG 7:12 |
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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 |
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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 |
| WE'LL SEE |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 19.00 | 0.00 | 0.00 | 19.00 |
| Long run w landrunners |
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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 |
| was shooting for 18 tanked hard week last week |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 7.00 | 0.00 | 11.00 |
| 6 x 1 mile repeats half marathon pace 1/4 mile recovery |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
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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 |
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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 |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 10.00 | 0.00 | 16.00 |
| 3x2 mile repeats 1/2 marathon pace 1/2 mile recovery |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 10.00 | 0.00 | 14.00 |
| 10 mile progression |
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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 at lunch with Jason |
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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 @ draper roads |
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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 at regional |
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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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| 5 x 1k repeats at 5k pace |
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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 recovery at the school. Started rough but felt pretty good 4 10 second pickups. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 10.00 | 0.00 | 0.00 | 14.00 |
| Hot today. 14 on draper dirt roads. Almost tanked at 12. |
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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 miles with jason. Still beat up from yesterday |
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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 before tommorows 1/2 marathon |
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| Race: |
Strides of March 1/2 marathon (13.1 Miles) 01:31:59, Place overall: 10, Place in age division: 3 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| Good race. Not that confident due to down week and some abductor pain. Overall good race was wanting to get under 1:30. |
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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 mile recovery. Paying for my kick at the end of the race. but noticed im beating jason butler on the mileage board this week :-) |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.60 | 0.00 | 6.00 | 0.00 | 16.60 |
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Am. Shake out miles 5.6. 7:30-8:00 pace felt good pm 2x3 mile repeats at 1/2 marathon pace. First was good 6:30-6:40 pace. Second one I frlt that race and running earlier. Fell apart a little.
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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 |
| Since I was 5 ahead. I decided to play it safe and run only 3 to add up to the 8 I was supposed to run today. So ill get my mileage and have a rest. Loosened me up but no fatigue.. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 10.00 | 0.00 | 0.00 | 16.00 |
| Tempo run 10 @ mp. Crappy day cold wet rainy wind was nuts. 7:42 avg pace. The only thing that saved me was the wind at my back. Still with in bq time just a sucky run |
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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 |
| Recovery run 7:30-8:00 pace. Some pickups |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.30 | 4.00 | 0.00 | 0.00 | 20.30 |
| 20 miles last 4 @ mp. Hit 7:30 on my last 4. 7:50-8:10 for 16.3. Good run. Not too hard. Felt like I had some steam at the end |
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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 to mwc regional took a lap and back |
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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. 5 miles at lunch. Had school today Pm. 5 miles after work. Easy 8:00-8:30 pace. 6 10 second strides |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| Speed work. 5 x 1600. @ 5k pace. Hit 6:30-6:40 on the repeats. Felt good |
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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 running with kids school |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 10.00 | 0.00 | 0.00 | 16.00 |
| 10 mile tempo. 7:40 pace. Not hitting my pace and not feeling recovered. Gonna try and drop miles 75 mpw |
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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 |
| Finally a day off. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 15.00 | 0.00 | 0.00 | 20.00 |
| 20 with landrunners. Felt good needed a day off. 6:50-7:30 pace. Keeping miles a t 70ish |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Easy 7. Cutting the miles down a little. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
| Easy run with Jason and Sorcha. Felt good to sweat |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| 2x3 mile repeats went awesome compared to last time. Much more rested |
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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 the dreadmill. Met tony anderson. One of Dannys friends |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 7.00 | 2.00 | 1.00 | 14.00 |
| 10 mile progression stuck to mp first 7 last three at 7:00 6:50 6:30. Felt good |
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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 around the hood |
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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 |
| Shake out for tommorows 26 mile Two a day |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 20.00 | 6.20 | 0.00 | 26.20 |
| Am. 20 mile run with landrunners. Felt great. Started 7:30 pace with Derick. Met Andrew took it in last 12 7:15-6:50 pace. Finished up 6:30 pace. Pm. 2pm 10k race 43:58 not bad for 20 miles in the am. 31st overall. 1st in age grp |
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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 the hood. 7 x 10 second strides. I might need that day of wed after all |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| Taper mode. 2x2 mile repeats at 1/2 marathon pace. Hit 14 min for both. Not bad but wish it were faster |
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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 |
| Taper mode day off |
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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 |
| Only got in 8. Hurtin a little from Sunday |
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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 easy. Hip hurts |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| Depletion run. Had to dig |
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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 easy in the hood |
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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 easy on south route |
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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 |
| Day off |
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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 easy |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| 10 @ mp. Felt really tight in the hips. Going to chiro fri |
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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 in da hood |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 9.00 | 0.00 | 0.00 | 14.00 |
| Headed out at draper on road at 5am with Andrew at a pretty good clip decided to make it a 9 mile tempo. |
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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 at earlywine. Am before hannahs game |
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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. 5 @ lunch. Pretty good clip. Felt easy Pm 5 when I got home a little harder |
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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 |
| Day off wed moved to today. |
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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 easy at the school. Still pain in the butt. |
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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 easy on base with Danny. |
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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 |
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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 shakeout with bill rodgers jason butler and jerry faulkner. Fun |
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| Race: |
Oklahoma City Memorial Marathon (26.2 Miles) 03:18:15, Place overall: 7, Place in age division: 4 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Boston Qualified. Happy with that. Not my day. Calves cramped up. Couldn't feel my feet till mile 10. Right quad cramped up about mile 15. I knew it was gonna hurt. I just thought i'd feel better at mile 20. I think I peaked too early on the hansen plan because of me throwing a few extra 20 milers in and a 26.2 double three weeks before. I learned to start this plan with a better base and to stick to it. I think I tapered too much I did not feel sharp. |
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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 |
| Sore |
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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 |
| Some shufflin. But still too sore |
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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 | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| Too tired for long run. 12 solo on the river |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
| 18 at draper after work. Ran into eric so he ran 5.5 with me. A little rough yhe last few miles. Tired from work and 12 the day before |
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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. Tired |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 3.00 | 3.00 | 8.00 |
| Tried kenyan fartleks. 1 minute on 1 off. X 25 reps. Very challenging |
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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 easy in the hood. Hot |
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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 |
| Pre race shake out 2 warm up/cool down 2 fartleks |
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| Race: |
moore love for tornado relief (3.107 Miles) 00:20:03, Place overall: 20, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 3.11 | 5.11 |
| Felt good going out. Humidity took its toll coming back. Not feeling in shape. 2 warm up |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 14.00 | 0.00 | 0.00 | 16.00 |
| 16 mile run with landrunners. Felt good ran with clint for about 6 of it |
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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 |
| Hot 15 miles with jake jason katie eric and matthew. Long and hot run. Felt good to be spent and just rely on training. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 5.00 | 0.00 | 0.00 | 13.00 |
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Am. 8 miles with chase on base felt really good Pm wanna do like 4 @ dusk. Went 5 with david mcmillan at the park
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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 |
| Speed work on westmoore track with jason. 800 x 6 brutal temps. Reps in the 3:00 - 3:20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Recovery run in the heat |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 12.50 | 0.00 | 0.00 | 18.50 |
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Am 9.25 miles on base early at 4:15 gonna take some getting used to. Pm. Gonna do 7 @ lunch did 9.25 felt great
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
| 8.5 miles on base with Danny good run. Recover for 17 sat |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 18.50 | 0.00 | 0.00 | 18.50 |
| 18.25 at hefner with jason sam roger andrew and kelsea humid but nice with no sun |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 miles in the heat. Tired from 90 mile week. Hot run. Garmin still dead. Artrrgggg! |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Needed a rest day. Didn't even get out of the parking lot |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 1.00 | 3.00 | 14.00 |
|
6 easy on base at lunch Pm 8 speed. 6 x 800 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy recovery in da hood. Some pickups at end. Felt really good considering I was debating another day off. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Am. 5 @ lunch with Danny. Pm 7 @mwc regional after practice |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on base @ lunch |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Stayed up too late doing long run sunday 16 miles. Something is telling me this week is my down week |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 10.00 | 0.00 | 15.00 |
| Am 10 miles on base 1:18 avg 7:50 pace Pm 5 miles after work in da hood |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 3.00 | 13.00 |
|
Am. 5 on base at lunch Pm 3x1 mile repeats. 6:28. 6:30. 6:50. Total 8 miles |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
Pm . 7.5 miles after work
|
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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 |
| 4.5 am at lunch 7 after work 4.5 after vbs |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy at lunch heat was bad |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 8.00 | 10.00 | 0.00 | 18.00 |
| 18 around hefner with kel jake connor andrew katie ian and matthew |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 14.5 solo in the hood. Beautiful morning. 70 degrees little wind |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 4.00 | 0.00 | 19.00 |
|
Am. 8 @ lunch Pm 11 after work with jason and eric
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.50 | 0.00 | 5.00 | 0.00 | 12.50 |
| Am. 5@lunch 35:22 felt great. Strides really work Pm 7.5 after work |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 3.00 | 7.50 |
| Track. 2x400. 2x 1 mile. Second mile repeat 6:09 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| Am. 11.5 in the hood Pm. 6 @ the river with diggy j |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 in the park |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 12.00 | 0.00 | 0.00 | 17.00 |
| 17 miles at draper with jason eric andrew katie and kel. Good run. Jason pulled me along at 6:30s at about halfway point. Hills got me in the end |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| After 101 miles. A day off |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 8.00 | 0.00 | 16.50 |
| Am. 8.5 on base. Good pace for about half the run Pm 8 miles felt good. Good pace for 4 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Am 5@ lunch Pm 6 after pool |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 9.00 | 0.00 | 9.00 |
| 9 miles on draper hills not too bad with storm blowin in. Slow pace. Kinda still hutin from monday |
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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 |
| Recovery day. Feeling weak |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
|
Am 13 @ draper. Dirt gravel dirt loop. Had a good group. Tony anderson eric and andrew pm 8 on river and downtown route with jason and andrew
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 12.50 | 0.00 | 0.00 | 12.50 |
| 12.5 with jason had to shut it down early inner thigh pain |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
| 16 around hefner with connor andrew n kel |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 miles around the hood |
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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 |
| Am. 6 miles on base. Groin feeling a little better |
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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 miles at home. Takin it easy |
|
| 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 |
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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 miles with andrew john and brian |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 21.00 | 0.00 | 0.00 | 21.00 |
| 21 around hefner. Leg warmed up tightened up and warmed up. I'm gonna have to stay after it. With andrew kel katie n eric. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| 9 miles at draper dirt. Crashed at 8.5. Couldn't finish 12. |
| |
| 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 easy at lunch |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 3.00 | 7.50 |
| 1 mile repeat 2x800. 4x400. Hot out |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 recovery hot hip hurting |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with brad. On base |
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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 |
| 9 miles river n downtown |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 14.50 | 0.00 | 0.00 | 14.50 |
|
14.5 with andrew and eric got lost Lite week. Hitting it next week. 80-90 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 12.00 | 0.00 | 0.00 | 16.00 |
|
RUN #1. 12 miles at draper. Hills and dirt. Hard on an old man but good for me. Get ya some Run #2 4 miles with jeremy Finished with strides
|
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Am. 5 miles on base felt good Pm 10 miles with eric. Felt like crap. Hard weekend |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| Good crew at 7pm westmoore. Connor andrew andrews sister eric and jason. Kels came and brought andrew a cupcake Pretty hard workout 800. 4x400 8x200. 8x50 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles by the river with jason and eric. Hot n humid |
|
| 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 |
|
| 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 |
|
| 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 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 10.00 | 0.00 | 0.00 | 16.50 |
|
Am 10 miles on base Pm 6.5 easy in da hood tonight. Finished with some hill repeats
|
|
| 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. |
|
| 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 |
|
| 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 |
|
| 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 |
|
| 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 |
|
| 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 |
|
| 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 |
|
| 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. |
|
| 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. |
|
| 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 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
|
Am - 10 recovery on base hurtin but worked it all out Pm - 5.6 in da hood tnite
|
|
| 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 |
|
| 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 |
|
| 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 |
|
| 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. |
|
| 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 |
| |
| 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 |
|
| 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 |
|
| 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 |
|
| 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 |
|
| 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 |
|
| 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. :-) |
|
| 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 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hurt from accumulating factors. Too many hills racing miles no rest putting in fence killed me |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Am Still hurting and a little tight in piriformus/hammie . 8 easy in da hood Pm. Try another 7 after hamstrings released a little Nope second run not happening. Try again tomorrow |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9. Still hurting. Gonna reduce miles tomorrow |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Massage and physio |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Gonna try 6. Nope rest |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 with landrunners a little tightness but ok |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 hot miles. Crappy week last week. Looking for easy consistancy this week |
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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 in da hood. Gotta get my strength back |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| In the park with nathan chamer |
|
| 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 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 shake out. Not enough miles the last two weeks peaked early. Race tomorrow. Hindsite is 2020 |
|
| Race: |
andy payne memorial marathon (26.2 Miles) 03:09:58, Place overall: 2, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Perfect weather starting off. A little humid. 6:40 pace to the half. Slowed after that about a minute slower avg per mile on the way back. I now have an idea what its gonna take to break 3. I'm taking second. Cuz there was a guy that was faster but he ran the wrong course. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sore sore sore |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode bike around a little |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Ran 1 mile in 12 minutes. Lol. Rode bike for about 30 minutes |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 real slow. Hammies and left piriformus still real tight |
|
| 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 tight |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Felt ok. Tight left side |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy with josh |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 0 felt like crap |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Mwc regional with the boy. Some people yelled from their car run old man. I might have known them |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. Nerve flossing helping. Starting to feel normal |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Tried 6 walked a mile back to gym right quad gave out |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 13 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 17 on the bike |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy on base. Just coming off 4 days off |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| First run in a month |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Hurt worse |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 with danny |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 in newcastle |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 by the lake |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Not fast but running |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 at wrestling practice. |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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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 |
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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 |
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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 |
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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 |
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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 crashed first mile |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1392.94 | 616.55 | 156.80 | 56.81 | 2223.10 |
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Debt Reduction Calculator |
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