Running Log

Week starting Jan 11, 2015

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Location:

Oak Park,IL,

Member Since:

Oct 05, 2014

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Used to run track in high school (and played soccer and basketball) - best mile was 4:42.

Naperville Sprint Triathlon (2013): 1:07 with a 20:47 5K split.

Naperville Sprint Triathlon (2014): 1:09 with a 21:52 5K split.

Chicago Hot Chocolate 5K (2014): 21:03

OP Good Life Race 5K (April 2015): 19:58 PR

Short-Term Running Goals:

April

Good Life 5K

August

Chicago Triathlon

Long-Term Running Goals:

2015 Running Goals:

run 2 triathlons
run a 5K, 10K, and half-marathon
begin marathon training by putting in heavier miles over winter

Personal:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Nike Free 5.0 Lifetime Miles:						411.60
Asics Gel-Nimbus Lifetime Miles:						125.50
Nike Pegasus 30 Lifetime Miles:						306.75
Nike Pegasus 31 (9/15) Lifetime Miles:						610.20
Nike Pegasus 33 (9/16) Lifetime Miles:						0.00
Nike Pegasus 33 (9/16) Lifetime Miles:						35.39

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	11.15	0.50	0.00	19.75

Asics Gel-Nimbus Miles: 8.10	Nike Free 5.0 Miles: 8.15

Sun, Jan 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.10	2.00	0.00	0.00	5.10

Ran 5.1 miles in 43:01. 8:26 AP. Ran to Concordia, down to Chicago Ave, and back. Mile 3 and 4 I picked it up to what I perceived as marathon pace (around 7:50/mi). Roads were icy and slushy, so more effort was required for the slow pace.

Mile Splits: 9:07 (w/drills), 8:49, 1:05, 7:31, 8:30, 8:59.

Asics Gel-Nimbus Miles: 5.10

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Wed, Jan 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	1.00	0.00	0.00	3.00

Ran 3 miles in ~24:40.

Mile splits: 8:10, 7:57, 8:42

Asics Gel-Nimbus Miles: 3.00

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Thu, Jan 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	0.50	0.00	2.50

Ran 2.5 miles in about 21:30. Did a little surge for 1/2 mile.

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Fri, Jan 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	0.00	0.00	1.00

Biked for 20 minutes on the trainer, so I'm writing down 1 mile just cuz. 10' easy, 10' moderate effort.

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Sat, Jan 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	8.15	0.00	0.00	8.15

At my mom's, ran 8.15 miles total at marathon pace. 7:50 AP. Ran 5.1 miles to the bike store to look at bikes, then 3 back home.

Mile-Ish Splits: 7:45 (0.96mi), 7:30 (1mi), 8:00 (1mi), 8:47 (1.1), 8:00 (1.1), 8:15 (1mi), 7:45 (1mi), 7:35 (0.96mi).

Felt really good that I could pump out 8 miles at that pace. Previous time I did a 7-9 mile run, I was at easy pace of 8:30s or above.

Nike Free 5.0 Miles: 8.15

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	11.15	0.50	0.00	19.75

Asics Gel-Nimbus Miles: 8.10	Nike Free 5.0 Miles: 8.15

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