| Member Since: May 09, 2007 Gender: Male Goal Type: World Class |
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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 | | 168.75 | 0.00 | 7.00 | 0.25 | 176.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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ran at martin, knees felt a little better and foot still hurts a little but not while running | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| at battlefield, felt pretty good | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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40mins at battlefield (so i guess 5.5) felt good | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| knees hurt, foot still hurts while walking | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| big loop at park, 4x100m strides, few mins on golf course | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 3.00 | 0.25 | 6.00 |
| 1 mi w/u
3mi tempo (18:49)
4x200 w/ 200 jog 37, 38, 36, 36
1 mi down
the tempo and 200's felt a lot harder than they should have due to some gnarly winds.
i also think that the tempo was faster than 18:49 because my coach had me at 12:24 for 2mi and i swear i heard him say 93,95,95,93 for my 400 splits on the last mile
__________________
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
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6.75 recovery around 7:30 pace on blue trail at park
FIRST DAY IN NEW DS TRAINER 12'S | | Add Comment |
| | 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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at martin
1 mi w/u
4 x alternating miles (6:32, 7:16, 6:28, 7:10)
felt really easy, i can tell im starting to get in good shape (well for me at least) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| easy ran at vic ashe | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| started out good running 6:55-7 pace for a few miles then i just slowly started losing energy and felt like crap in the end. it was supposed to be 9 miles | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| felt fine for 2 miles then stopped to tie my shoe, when i stood up and started running again i felt pain in the ligament that connects my lower hamstring and calf, kinda behind the knee | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 4.00 | 0.00 | 5.50 |
| 1 up
4 mi in 25 flat
.5 down
i was supposed to do 4x200 after the LT run then 2 mi cd, but after i finished my run the right side of my right knee was hurting like a bitch. it feels better now though.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| at park, felt good, knee pain went away | | Add Comment |
| | 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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1mi w/u
8x400 @ date 2mi pace w/ 200 jog rest, don't remember splits but avg was probably 80-81
2mi c/d
wore my Nike Milers and they trashed my calves by the 5th repeat | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| very slow and easy at park, calves are still really sore | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| ran from house to park, big loop, and back, didn't feel great | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy at park | | Add Comment |
| | 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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1 up
6x800 at threshold pace 3:06-3:10 w/ 100m jog
2 down
felt like poop | | Add Comment |
| | 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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ran very slow at park, legs tired | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| ran 72 mins at haw ridge, took it pretty easy 7:30-8 pace, felt pretty good | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| ran big loop at park. 1st mile easy then 3.75 hard tempo effort, about .5 cd | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| ran at big south fork on grand gap loop, took it fairly easy, felt great | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| ran from house to park, big loop, back to house, 1 more mile on the roads | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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ran big loop then home, those last few miles my legs felt horrible
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1 up
4x100 strides
5,4,3,2,1,:30 fartlek (each segment with equal rest)
4x100 strides
2 down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy at park | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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8 AM-4
4 PM-6
(no school) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 168.75 | 0.00 | 7.00 | 0.25 | 176.00 |
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