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Week starting Feb 22, 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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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.004.000.008.00
Nike Free 5.0 Miles: 8.00
Sun, Feb 22, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.002.000.004.00

Progression Run. 4 miles in 31:05. 7:46 AP.

Route: Harlem, then back and down to Augusta.

Mile Splits: 8:30 (w/drills), 8:00, 7:00, 7:00 (w/ super-slow mini-cooldown)

Weekly Goal: 4/24

Nike Free 5.0 Miles: 4.00
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Tue, Feb 24, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

Tempo Run. 4 miles in 31:06. 7:46 AP.

I ran 1 mile slow to warm-up, then 2 miles at tempo pace/effort, and finished with 1 mile slow. There were minor stops on the tempo section (lasting 2-7 seconds) due to crossing streets, so it wasn't a true sustained effort. My tempo pace according to the Daniels running formula is just over 7:00. That was my goal. So hitting 6:30s fairly easily, and knowing I could have sustained that effort for another mile, is promising. I really feel like I could run a sub-20:00 5K right now. Awesome sauce.

Route: Concordia and back

Mile Splits: 9:00 (w/drills), 6:30, 6:37, 8:59 (w/drills)

Weekly Goal: 8/24

Nike Free 5.0 Miles: 4.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.004.000.008.00
Nike Free 5.0 Miles: 8.00
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