| 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 | | 199.25 | 0.00 | 0.00 | 0.00 | 199.25 |
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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 |
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AM : 1 up
16x200 @ 34-37 (avg was probably 35.5) the rest went: 90 sec, 75, 60, 45,30,15 then repeat and keep doing this until you fall off pace which is 37
2 down
PM: 5 easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| decided to take the day off (well almost), my left hamstring and quad are sore | | 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 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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1 up
5:00 hard/ 5:00 easy fartlek for 1 hour
1 down
ran on roads, only averaged 7:20 pace, outside of right knee hurts | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy at park, knee still hurts a little | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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AM-2
PM-3 easy, 4x100 strides, 2 easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| pretty easy/short day
1 up
3x1200 @ 15 sec faster than tempo pace 4:28, 4:33, 4:27
1 down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ran at cherokee blvd in knoxville. 2 miles around 7:10-15 pace then 4 at 6:40-45 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| big loop, 4x100m strides, 1st meet tommorow G.P.S. All-comers | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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1.5 warmup
1600 race-5:10
4 cooldown | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 1.25 warmup
3200- 11:06 (5:31,5:35)
4 cooldown at sub 7 pace
i have no doubt i can run sub 10:55 right now, but i just need to pace myself better. that cooldown was probably the easiest 4 miles i've ever done at under 7 min pace. i was just cruising without any discomfort or tiredness from my race. i think in my next 3200 i'll try going out at 5:20 then just hang on as best i can for that 2nd mile. | | 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 | | 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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2 up
9x300 w/ 1:00 rest (58,56,56,57,57,56,58,56,50)
2.5 down
pretty easy workout | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy on roads | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| open range loop, felt not so good, not so bad | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 & strides
meet tomorrow
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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1 up
3200- 11:20 (5:28, 5:50 i think)
1 down
800 up
1600 - 5:15
2 down
felt like crap, i think im going faster when im actually going slower, i need to do more race pace intervals
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ran 2 on treadmill at the Rush then 4 at the battlefield ~30 min later | | 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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5.75 @ 6:42 then 1.25, was gonna do the full 7 but had to slow down due to upset stomach. ran at 9:00 in FL, very nice run, felt good | | 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 hr easy on florida trail | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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A.M.-8 easy on florida trail
P.M.-4 easy, 10x100m strides (100m jog rest), 1mi cd | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| legs tired and didn't have time for a long run (driving back from FL) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy & 4x100m strides, meet tommorow | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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worst race day to date
1 w/u
3200-11:42
2 c/d
800-2:31
1 c/d
very windy and felt absolutely horrible on the warmup and races | | 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/hilly on north ridge trail | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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1 up
2x[2x400] w/ 3 min rest 74,74,74,69
1 down
weird workout....felt good | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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1 up
4 @ 6:17 (25:10)
4x100 strides
1 down
ran this w/o last time in 25 flat and it felt easier then, but i did have a race and a few 400's yesterday so maybe that's why it was more difficult | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 30 min easy, felt like crap | | 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 hour running so maybe more than 8, moderate 35min then fairly hard last 25, felt decent | | 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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1 up
5x600 w/ 200jog+1:30 rest (1:58,1:54,1:52,1:52,1:50)
2 down
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 199.25 | 0.00 | 0.00 | 0.00 | 199.25 |
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