| Member Since: Sep 24, 2013 Gender: Male Goal Type: Other Running Accomplishments: Mile: 4:32
5K: 15:20
10K: 33:10
1/2 Marathon: 1:18:00
Marathon: 2:54 Short-Term Running Goals: Next 3 Month Goal:
OKC Marathon under 2:53 / 5K under 18:00 Long-Term Running Goals: Next 6 Month Goal:
5K under 17:00 |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 60.00 | 37.00 | 20.00 | 0.00 | 117.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 2.00 | 0.00 | 15.00 |
| morning weight was 162.4 and HR was 38...saw 37 yesterday. Ran 2 on treadmill at home @ 6:06 pace...barely finished; crushed. Alcohol last night, ate too much prior/felt heavy, caffeine/ibuprofin. Just tough run...
13 more on road in snow on base...25 deg and strong north wind. lower back was killing me all run...9:35 avg...got it in.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy after work...teens/wind, 8:25 pace...legs felt ok.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
| gerrity treadmill after work for speed...gym was warm. legs felt pretty good. moved up to new times that I haven't done in years. 400s kicked my butt, but made it through
Ex 1: 1K @ 4:58/5:28....7 min rec / HR 78
Ex 2: .65 @ 4:55/5:55....9 min rec / HR 96
Ex 3: 2 x 800 @ 5:18.....7min rec in between, then 10 min rec before Ex 4 / HR 84
Ex 4: 4 x 400 (74/66/82/74 starting one each 2:35)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| cold morning on base...body very sluggish, tired, got it in...9:40
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 2.00 | 0.00 | 12.00 |
| 2 miles on treadmill @ 6:01 (5:39/6:22) pace...fastest i've run in years. treadmills at gerrity, easier than last week, but still very tough..wouldn't be able to do 3...finished 10 around flight line w/ chief terrell; felt pretty strong, but mizunos i got for christmas are just too tight, bugged my foot. about 32 degrees, no wind, but damp...about 8:10 avg.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 early morning, teens w/ single digit wind chill...bundled up and felt fine...not much wind...8:55 avg, felt good.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 0.00 | 4.00 |
| Started Wed night on speed at Gerrity. Played an hour of basketball prior and wore myself out. couldn't get heartrate under 100. Did first exercise, rested 10 min and started second exercise but stopped 1/3 the way into it...didn't have it. Restarted at lunch today...
Ex 1: 2K @ 5:46 (5:02/6:31)
Ex 2: .90 @ 5:20 (5:00/6:00)
Ex 3: 1 x Mile @ 5:21
Ex 4: 5 x 400s starting one every 2:40 (75/75/67/83/71)...need to move the recovery start time to 3:00 until I hit 60 sec
Spent after workout...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| With Suzy on base in early afternoon. Nice temp but very windy. body sluggish and tired...hard time keeping avg under 10min.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.00 | 3.00 | 0.00 | 17.00 |
| 5K on treadmill @ 18:54 (5:46/6:27... .50/.40/.30/.10x3....gym is warm...too warm...decreased distance/interval last .70...got it in.
Finished 14 more on the road around flight line...first 7 under 8min, last 7 under 9min...8:25 avg...last three right achilles sore and both knees tender. Beautiful day...65, little to no wind.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 w/ suzy on base...9:30 pace...better than last saturday, but still tough/tired legs. lots of basketball this week again.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 miles w/ brendan on base...lauren and suzy ran five!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 lunch on base @ 8:30 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
| on treadmill before flight...wore old asic flats...wasn't confident i could do it w/ normal training shoes
Ex 1: 3K @ 5:46 (5:02/6:31)
Ex 2: 1.10 miles @ 5:19 (5:00/6:00)... (.50/.35/.25)
Ex 3: 1 x mile and 800 @ 5:21
Ex 4: 6 x 400 w/ starting one every 3:00 (75/75/67/83/71/79)...rushed for time...wanted 12, legs had 2 more in them.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 60.00 | 37.00 | 20.00 | 0.00 | 117.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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