| 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 | | 282.00 | 79.00 | 59.50 | 0.00 | 420.50 |
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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 | 0.00 | 2.00 | 0.00 | 2.00 |
| got on treadmill to get back into speed workouts after my cold...ran first 1K, then treadmill quit on me...started again and got 1.5K into it when right calf seized up on me...stopped immediately.
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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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| tried to run from house, very cold...got down the street but i could tell the calf was not ready.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles w/ suzy on base...calf feeling better
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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 miles w/ nate on base early....stretched calf muscle every mile...9:30 overall
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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 miles w/ nate on base at noon...8:52...windy but nice
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy w/ nate on base early...his ankle sore from bb game...cut short one mile....my right calf 95%
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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 |
| Treadmill on base, in evening for speed. Slightly tired and rushed to get in by closing at 7pm.
Ex 1: 1K @ 5:59 (5:14/6:44)
Ex 2: .65 @ 5:28 pace (5:10/6:10)
Ex 3: 2x800 @ 5:33
Ex 4: 3x400 (78/70/86) w/ 2:45 starts
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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 miles on base, about 32 deg.
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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 | 8.00 | 2.00 | 0.00 | 10.00 |
| 2 mile tempo on treadmill @ 6:18 pace (6:00/6:35)...felt pretty good, but joints were stiff/slightly weak
8 miles on Tinker roads, first mile w/ suzy. 55 deg and windy from NW. Avg 8:10...worn out later in day.
Weight is about 162 in morning and heart rate 41 in morning. Consistently higher the my normal avg of 35/36, though body doesn't feel down. Almost 12 hrs sleep, Friday and Sat nights! Weight after run was 159.8.
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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 |
| On base late morning, starting w/ Suzy. 8:50 average.
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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 | 4.00 | 3.00 | 0.00 | 7.00 |
| Speed on treadmill after flight. left heel w/ standard twinges prior, ok during.
Ex 1: 1K @ 5:53 (5:08/6:38)
Ex 2: .65 @ 5:23 (5:05/6:05)
Ex 3: 2 x 800 @ 5:27
Ex 4: 4 x 400 (76/68/84/76, 2:40 between starts)
4 more miles on road after @ 8:20 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on base at lunch...25 deg and wind chill near 15 or less...right lower quad sore/not recovered from beginning of run...cut it short one mile...9:30ish....whooped after...body was down again after work, friday night.
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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 |
| Two miles on treadmill at 6:12 pace (5:52/6:31)...felt pretty solid throughout; slightly tough at end...10 more on roads. first 6 about 8:00 min...last 4 in wind, body struggle, right achilles started to pop at 6.5...8:30 for last 4...beautiful temp....157lb after workout....heart rate is still 40 in morning, even after 11+ hours of sleep.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| ran a mile w/ Kat...10 min ish.
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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 |
| early on base...15 deg, single digit wind chill...well bundled, not a big affect...last 5 felt stronger than I have in a few weeks...just over 9min 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 | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| early morning on treadmill at gerrity
Ex 1: 1K @ 5:47 (5:03/6:31) (5 min rest after)
Ex 2: .65 @ 5:18 (5:00/6:00) (7 min rest after)
Ex 3: 2 x 800 @ 5:22 (5 min rest between/8 min after 2nd)
Ex 4: 4 x 400 (75/67/83/75) 2:40 between each start
Felt strong, but tough 400 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 |
| Got called in to fly after I had gotten up to run early. Landed at 5 and started run at 6. Ran 8:20 pace for 10 around normal course.
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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 | 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 |
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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 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 |
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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 |
| 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 |
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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 | | 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on base.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 @ 8:30 pace on base
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy w/ Suzy on base.
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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 | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 2 miles on treadmill in afternoon at Gerrity @ 6:06 pace. Felt fine, fairly strong...had eaten too much an hour earlier. 7 more on roads w/ Lauren...after playing an hour of basketball...legs wore tired/sore by then.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy, first three w/ Suzy. Windy. 9:05 avg overall, most last few around 8:30. Legs/joints just not sparking like i'd like.
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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 |
| Speed on treadmill @ gerrity, @ lunch.
Ex 1: 1K @ 5:42 (4:57/6:27)
Ex 2: .65 @ 5:13 (4:55/5:55)
Ex 3: 2 x 800 (5:18)
Ex 4: 4 x 400 (74/66/82/74)
Heartrate was low after first exercise...54 after 1 min...it stayed relatively strong throughout...legs were relatively strong after first 800, so good sign for next week. Wore normal old training shoes. Went into it tired again...i'm behind a couple hours of sleep. Had a cliff bar and half a caffeine prior. need to warm up a little prior from now on.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on base at 0630...legs felt pretty good; held back...8:10 pace...55 deg, breeze
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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 | 12.00 | 2.00 | 0.00 | 14.00 |
| 2 miles @ Gerrity on treadmill...6:01 pace (5:39/6:22)...overall pretty strong...next week will be the test.
Quick rest then 12 on roads. plan was to push pace and keep the avg under 8, w/ goal of every mile under 8....first 4 were 31 min/ 2nd 4 was 30min / 3rd 4 was under 30...7:34 avg overall. Felt strong...10 hours of sleep.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy w/ suzy on base...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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 on base, first 3 w/ suzy then out around GM plant...body felt ok...8:55
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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 | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| @ Gerrity on treadmill for speed...was well prepared going into it w/ food/sleep, legs felt good...but, I shot around for a little too long as a warm up (40 min) and burnt my legs too much...heartrate was a little too high to start (80) and couldn't get below 85 even w/ 10-12 min recovery between exercises. Need to do a gel 30 min prior and maybe during...had cliff bar and two apples for breakfast..
Ex 1: 2K @ 5:42 (4:57/6:27)
Ex 2: .90 @ 5:15 (4:55/5:55)
Ex 3: Mile @ 5:18 (decided to go w/ asic flats)
Ex 4: plan was for 8 x 400....only got one @ 74.
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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 easy (10+ min) w/ Brendan around neighborhood...he didn't walk at all.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy w/ Lauren!! 2 miles longer then before....walked about 8 times after mile 3....she did awesome...she ran a PR of 6:57 on a time trial wednesday at base track too...looked strong...only a 7th grader!
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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 | | 14.00 | 0.00 | 3.00 | 0.00 | 17.00 |
| 5K at Gerrity on treadmill...18:30!! w/ asics flats...felt comfortable/strong...had another 20 sec in me...(5:39/6:22)
14 more on roads w/ Suzy...planned to keep it slower than 9:30...we got about 10 in together...windy/chill from north...left her on last 4 and picked it up to sub 8:30...relatively strong, w/ right achilles bothering me slightly from beginning...9:10 pace overall
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy w/ left Achilles sore....8:45
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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 | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| Speed on treadmill early at gerrity w/ asic flats...
Ex 1: 1K @ 5:38 (4:53/6:23)
Ex 2: .65 @ 5:08 (4:50/5:50)
Ex 3: 2 x 800 @ 5:13
Ex 4: 4 x 400 (73/65/81/73)...starting one every 3 min
Finally got the whole workout completed...5 miles on road after at decent clip.
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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 | | 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 on base in morning...slight pull of hamstring last Thursday night playing nate 1on1 in b ball...same day as my speedworkout that morning....tried to run on it easy on Saturday, but didn't get a quarter of a mile...started to cut it short after a mile, but gave it another try at 1.5 miles...got better throughout run...about 10min pace overall.
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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 on base starting at 0500...windy, high 40s...felt better, but not 100%...run time got slower as I went, but felt like i was giving same effort...9:15 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 on base in morning just under 8:30...middle/left of right quad sore/tight
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 on base in morning...wind chill in 30s...i was bundled...8:45 avg....left calf has been slightly tight and was during the run...got worse the last two miles...right calf tightened also...both been tight all day...not sure why.
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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 | | 3.50 | 0.00 | 3.50 | 0.00 | 7.00 |
| Speed on treadmill. Spent last 13 weeks consistently getting back to where I was in late March. Consistent progression on speed and tempo each week, starting w/ first week @ 7:15 pace. Took last week off. Redid my last speed work, today...
Ex 1: 500m @ 4:54 / 500m @ 6:24 (5:40 avg.)
Ex 2: .65 miles @ 5:18 avg (fast/slow/fast)
Ex 3: 2 x800 (5:13 pace...took 3 minutes in between, only got 600m on second one)
Ex 4: 4 x400 (4:53/4:29/5:17/4:53 pace...start one every 3:30)
Early morning at Gerrity
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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 | | 2.00 | 4.00 | 3.00 | 0.00 | 9.00 |
| ran 5k on the treadmill at 1839 pace, went out with Suzanne ran 1 mile with her than four miles at 7:40 pace 1 mile easy back in for a total of 9that is 40 miles for the week feel good about today's run because my speed work on Wednesday was not as strong as I would have liked I did three quarter of a mile at 5:18 pace struggling the last quarter got my 1.5 and 2 kilometer workout in at pace but did not have the energy to do the quarters at the end |
| 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 | 4.00 | 2.00 | 0.00 | 6.00 |
| Ran 2 miles on treadmill at 5:52 pace. Felt strong through out and could have gone further (.50/.50/.50/.50 also). 4 more miles on road after some basketball. Right calf got progressively sore on run...had felt fine during treadmill miles.
Did the 2 mile speed workout for 5:52 pace on Wednesday. Got it all in
Ex 1 (.62 miles @ 5:35)
Ex 2 (.65 miles @ 5:06)
Ex 3 (2x 800 @ 5:10)
Ex 4 (4x 400 72/66/78/72)
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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 | | 282.00 | 79.00 | 59.50 | 0.00 | 420.50 |
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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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