| Location: Idaho Falls,ID,USA Member Since: Feb 22, 2010 Gender: Male Goal Type: Other Running Accomplishments: My 10K PR is 32:40, set in 1988 at Fort Lewis, WA.
Short-Term Running Goals: Short term goal is a sub 40 minute 10K, would also like to have a respectable time for a 1/2 marathon. Long-Term Running Goals: I hope to have the pleasure of racing with my kids as they get older. Personal: I was a fairly fast 10Ker approximately 20 years ago. Although I have
been running, at various levels, since that time, I haven't been
focused solely on running (done a lot of biking, and triathlons....even powerlifting for a few years!). I am married and have 2 kids, a boy (10) and a girl (8). My wife is an avid cyclist and races in Idaho and Utah.
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Brooks Lifetime Miles: | 267.80 | | Old Brooks Lifetime Miles: | 205.50 | | Bike Lifetime Miles: | 82.00 | | Ride 4 Lifetime Miles: | 21.78 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 260.68 | 28.10 | 3.50 | 0.00 | 292.28 |
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| Speedstar3 Miles: 83.55 | Triumph6 Miles: 182.83 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| First run since sinus surgery on 2/11/10, something seemed to break loose in my sinus....got lightheaded so I cut the run short. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Took it easy on the TM this AM. Everything felt pretty good, kept it conversational the whole time. I think I'll keep it this way for another week to be sure everything is healed in my sinuses. I need to come up with good training plan for a half marathon in July. I have used plans from Matt Fitzgerald for half ironman races in the past and liked them, but as I'm primarily running this year I need something specialized. Suggestions anyone.... I really have no base to work from right now, I've only been running maybe 15 miles/week and lifting weights over the winter. I'll start working my weekly totals up to the 30-35 mile range.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Ran outside today, it was a warm 30 degrees, sidewalks were clear, very nice overall. Kept it comfortable, overall average pace was 9:00/mile, which includes some walking with as a cool down. The cold air helped the sinuses, I think everything is finally cleared out from the surgery.
Running outside made me realize how old my shoes are, I think it is time for a new pair! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Beautiful day, sun shining, 25 degrees. Legs felt heavy, heavy, heavy..... | |
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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 |
| TM run this AM, quads were sore from the weekend! They felt better at the end of the run than at the start. Spent 30 minutes stretching afterwards, feel much better, but stil have some deep soreness. Maybe better not lay off so much next winter. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Started on the TM this morning, noticed on the news it was supposed to be 40's and sunny in the afternoon. Quit the TM after 1M and went to work early. Ran 5.5 over lunch, although the 40's and sunny ended up being 30's and cloudy, just a tad chilly for shorts, the run felt great.
Feel like I'm starting to get my legs back. Whooo Hoooo!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Recovery run this AM, then some stretching and weights. Tuesday's run seemed to turn into more of a tempo effort which left me a bit sore yesterday. I can confirm observations by others on the blog that all TMs near a fan at the gym get gobbled up by walkers who chat with their friends and talk on the phone the whole time...not a drop of sweat on them.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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Easy 2.5 on the TM before stretching. Planned on a PM outside run but it just didn't happen.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Did a double today, still keeping it slow but starting to feel much better overall. I planned on going to the gym this AM and run for a TM and stretch, etc as my wife and kids didn't have to work/school this morning. I just threw my running bag in the BR last night and planned to go to the gym in my running clothes. Little did I know I only had clothes in my bag was for outside (long tights/underarmour/fleece). I would have worn this stuff to the gym but really didn't want to look like a plum smuggler with muffin top, so I decided to go outside and take the dog out too. That was a real bust.....dog is more out of shape than me....and had to go very slow the last mile to make it home. Ended up with only 3 miles. It was warm though, and no wind.
Lunchtime run was good, did my 5.5 mile greenbelt loop (still wore the underarmour but the fleece covers the muffin top! :) ). It was very sunny and warm, light south wind. Was way too hot in long tights and fleece when running with the wind.
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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 TM miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Trying to get into a routine where I do doubles every other day, with the goal of increasing my weekly mileage to around 35 miles per week. Did 2 easy miles on the TM this AM, followed by stretching and some yoga. Outside run at lunch, 5.5 miles, windy and snowy. Feeling much better with the miles though, legs really aren't feeling heavy, actually kinda fresh! My "slow" pace is getting faster every time out...
Hopefully I'll be to the point where I can handle doubles daily and/or longer distances per run.
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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 |
| Just did a quick 2M to try out my new pair of Sauconys. They seem to fit well, will try a longer run tomorrow AM. | |
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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 |
| Beautiful but cold morning. Legs felt a bit heavy, really liked the new shoes. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
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12.2 miles in 1:46 this morning. Ran with Jeff (jtshad) and Andrea. It was nice to get to go out with friends, it motivated me to go a bit farther than planned. I ran out of gas at about 9.5 miles, but considering that this run was nearly double my longest run this year I am very happy with the effort. Thanks Jeff and Andrea for your patience!!!!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Beautiful sunny lunchtime run around the green belt. Legs felt a bit tired from Saturday's long run, but no pain...just fatigue. May need to cut the miles back this week from my big jump last week. We'll see how everything feels tomorrow and Wednesday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Finally back at it. Picked up some kind of stomach virus on Monday night and was dealing with cramps all week. Still a little off, but feeling better. 5 miles easy. | |
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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 |
| Out of town, finally managed to get a run in after a bunch of meetings today. 4 miles slow. | |
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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 |
| These air airport miles. Had an emergency landing in Denver and had to scramble all over the airport to get home.....joys of traveling |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Slow miles, nice outside, a bit breezy, 55 deg. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 1.00 | 0.00 | 0.00 | 8.25 |
| 3 mile TM run this AM and a 5.25 PM run outside. A bit breezy outside, but warm. Shorts and long sleves. Getting back into the routine after the stomach issue and hectic travel feels really good! |
| Speedstar3 Miles: 3.00 | Triumph6 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| raining/snowing sideways, should have worn gloves. Felt good through, nice to be outside. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A nice easy run on a windy, snowy day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 1.30 | 0.00 | 0.00 | 2.80 |
| First serious tempo run since getting back into training. Did 1/2 mile warmup at 10 min/m and then increased the pace by 0.2 mile/hr every minute until I hit 7 min/m, then did 0.3-0.4 mile/hr increases every 30 seconds to 5:30 min/m. Felt good to stretch the legs out. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| TM run this AM, snowy and windy outside. Had planned on an 8 milers but legs started to feel heavy after 3 miles. | |
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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 |
| Lunchtime river loop, very nice day, no wind/rain/snow. 7 miles in 57.20. Overdressed a bit and had to stash my vest and gloves after the first mile, should've stashed my fleece tights too! Felt really good, very rested from the laid back weekend. Started my "official" training plan for my July 3rd half marathon today.
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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 |
| We got 4-6" of snow last night so it was a TM run this AM. Did an easy 3 mile TM run, followed by an hour of snowblowing and shoveling. Joy! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 3 mile easy TM run in the AM and a 7 mile loop over lunch. Windy outside, but a very good run day. Should have worn gloves! |
| Speedstar3 Miles: 3.00 | Triumph6 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.50 | 0.00 | 4.50 |
| First interval run in I don't know how long, 6X400, felt pretty good, last 2 were tough. | |
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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 |
| TM run at hotel this AM. Planned on a longer run but the temperature in the hotel fitness room was stifling. Still need 4-5 more miles today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.50 | 0.00 | 0.00 | 8.50 |
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easy TM run this AM, followed by some stretching and abs.
Nice lunchtime run around the green belt, windy but otherwise beautiful.
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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 |
| legs feeling heavy, did a very easy 3 mile TM run | |
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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 |
| nice run around the green belt and Freeman Park. 8 miles, felt really good. | |
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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 |
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3 easy TM miles this AM. Feeling pretty good. Got a 5 M greenbelt loop in on my way home from work. Absolutely beautiful day, no wind, sunny, probably 60+ degrees. Awesome. Wasn't even planning a double today, but couldn't resist....
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| Speedstar3 Miles: 3.00 | Triumph6 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Did, or should I say tried, to do a 4X800 run today. Legs were feeling a bit tired yesterday, so i took the day off. They felt OK this morning, and my run started off great, after about a 1.7 mile warmup, my intervals were 3:20, 3:19, 3:29, and the 4th ended at 0.4 miles because of mental weakness, not physical. | |
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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 |
| Cross-training day, 25 mile bike ride |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Recovery run today, beautiful outside, about 70 degrees, sunny and no wind. Felt good. | |
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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 |
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easy 3M TM run this AM. Legs feeling a bit heavy.
Greenbelt run over lunch break, 5M....still feeling heavy in the legs. Tried to take it easy, meeting up with the bike group after work for a fast ride. I expect to be dropped early! 30M bike ride in the evening. Pretty nice, the wind died off about half way through. Legs definitely need a day off
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| Speedstar3 Miles: 3.00 | Triumph6 Miles: 8.00 |
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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 |
| rest day today |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| TM run in the early AM, nice and easy. Legs feeling better after the day off yesterday.
Great lunch time run today with Jeff (jtshad). Did the long river loop in the rain and wind, and it felt refreshing! Easy run for Jeff but a MP effort for me, thanks Jeff for the push and motivation!
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| Speedstar3 Miles: 3.00 | Triumph6 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Hill run with Jeff today (well, for the first wile anyway), cool and foggy, light breeze. Overall average pace 9:31, not sure of the elevation gain, probably somewhere around 1000 feet. Fog was just burning off as I finished. Very nice, felt good. | |
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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 |
| easy 3 mile recovery run. was pretty sore from the hill workout yesterday | |
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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 |
| rest day today | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.30 | 0.00 | 0.00 | 9.30 |
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easy 4 mile TM run this AM followed by some serious stretchin. Nice lunchtime run, sunny and cool, mild breeze. Did the short river loop 0.5M warmup and cool down with about 4.3 miles averaging 7:33.
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| Speedstar3 Miles: 4.00 | Triumph6 Miles: 5.30 |
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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 |
| Finally back after fighting off a respratory and sinus infection. Had to break down and go to the doctor. I think everything is finally cleared up. 7 Miles easy today during lunch. Warm outside with a light breeze.
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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 |
| easy TM run followed by stretching/yoga | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| run started off bad, just wasn't feeling it. Things turned around after 4 miles and began to feel good. Glad I went out. | |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Washington DC | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| run with my daughter alongside on her bike. Too windy, had to head back early | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Nice 3M morning run outside, looking forward to another run this afternoon | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.85 | 0.00 | 0.00 | 0.00 | 7.85 |
| greenbelt run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.18 | 3.00 | 0.00 | 0.00 | 8.18 |
| On travel for work, at 500 ft above sea level. Lungs feel big. Did a hill interval run today from my hotel, along Trondheim River, and to an old fort on top of the biggest hill nearby. Did the actual hill part twice, elevation gain ?? | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 5.75 M recovery run after work today, nice and easy. Also did a 4 mile-ish walk afer dinner, of which I counted half as additional recovery miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 260.68 | 28.10 | 3.50 | 0.00 | 292.28 |
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| Speedstar3 Miles: 83.55 | Triumph6 Miles: 182.83 |
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