| Member Since: May 09, 2007 Gender: Male Goal Type: World Class |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 161.50 | 0.00 | 14.55 | 9.57 | 185.62 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.10 | 5.60 |
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.1.25 w/u, 5k race @ cherokee in 19:16 (pr), 1.25 c/d
1st mile-6:13 2mi-12:23 (6:09)
took first two miles too easy, felt too comfortably. should have run 6:05's | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| untimed at tanzi. felt decent considering i raced yesterday. last lap was slow and legs were tired | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 43 min at homestead then ran home (51:55 end time) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 1.12 | 5.82 |
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1 w/u
6x300 w/ 400 jog recovery and 800 between sets times-62,57,57,57,56,55
2 c/d | | 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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and 4 strides
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.10 | 5.10 |
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race at victor ashe (20:32 over 21:11 last yr). legs were sore from tues. and the hills just made it worse. (6:20 1st mile 6:40 2nd mile). need to start adding hill repeats soon
1 w/u
5k race
1 c/d | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 50:09 at bear trace. felt suprisingly good considering i had a race yesterday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 50:34 at bear trace. was probably more like 7 but id rather put less than more. felt really good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| ran at catoosa. felt decent, definitely better than previous long runs | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 50 min on golf course | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
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1 up 5x1k in 3:36, 3:37, 3:40, 3:40, 3:32 1 down
legs felt a bit heavy on the first two but continued to feel better
2:30 rest between each | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 52min at bear trace. chest/abs felt very painful from taking accutane and doing core work yesterday. legs felt good though | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 0.00 | 4.50 |
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1 up, 2x2000, 1 down
1st 2000 in 8:21 2nd in 7:38
both ankles were hurting on first 2k from acutance (pretty sure at least) so it was 5-6 min between 2k's | | 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 on golf course | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6mi in 45:51(7:38 pace) at victor ashe. felt decent but pushed it a little more than i had wanted. .5 c/d | | 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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10 in 80min
1st mi in 8:40 2-7 at around 8:00 pace then miles 9 and 10 in 7:15/7:10
best long run this season (pace and feel) | | 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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50:10 on golf course and 4x80m strides
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.25 | 4.25 |
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1 up 2[3x300] in 57, 58, 57, 57, 56, 55-400 between each-800 between set 1 down
1st day in new brooks glycerin 5 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| legs felt dead after yesterday. meet tommorow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 1 up 5k race @ melton hill park(20:02 over 20:27 last yr) 2 down. felt good..too comfortably during race though | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 in 48:36 (7:30/mi) @ cherokee in knoxville. felt good. | | 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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48:20 on golf course
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| horrible run. went out in 7:30-40's and died at mile 7 | | 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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on golf course and 4x80m strides. race tommorow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
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1 up, 5k race (cookeville all-comers 19:45), 1 down
ran 1 min faster than at the jamboree but need to concentrate on 2nd mile and maintain 6:05-6:10 pace | | Add Comment |
| | 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 golf course. calfs were DEAD. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.50 | 0.00 | 7.00 |
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1mi w/u, 4mi in 26:18 (6:34 pace, but ran 6:48, 13:38, 20:00, 26:18), 8x100m strides, 1.5 mi c/d
all ran at catoosa | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 very easy at martin | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 4.45 | 0.00 | 7.25 |
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fartlek at tanzi. 1.4 up, 5,4,3,2,1 fartlek, 4x100m strides, 1.4 down. legs heavy/stiff on wu but felt good during run | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| ran at catoosa, untimed. legs felt so-so | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 161.50 | 0.00 | 14.55 | 9.57 | 185.62 |
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