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Week starting Mar 08, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.603.000.001.7025.30
Nike Free 5.0 Miles: 19.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.001.003.00

Did 20 miles on the bike trainer. There was probably 10' of moderate effort, 5' hard, and 5' easy. I'm putting down 1 mile just cuz.

I also played in a staff vs parent basketball game. I played about 20 minutes total. Oh man, I was huffing and puffing. I'm logging another mile or two for that.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.703.20

Hill Run. Ran 3.2 miles in 28:30. 8:54 AP.
Route: ran the hills on Ridgeland from Thomas to LeMoyne.
8 hills total. Each gained only like 8-15 feet. Each hill was about 30-50 seconds long, somewhere around 120-150 meters.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Recovery Run. Ran 5.1 miles in 43:22. 8:30 AP.
Route: to Concordia, Chicago Ave.
Mile Splits: 8:15, 8:02, forgot to stop watch, last half mile in 4:30.
I needed a run to recover from a few tough days. I got out of work early and was able to do 5 instead of my normal before-work-3-miles.

Nike Free 5.0 Miles: 5.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.000.002.00

Marathon Pace: Ran 2 miles in 16:55. 8:27 AP
Route: to Oak Park Ave
Mile Splits: 8:52, 8:03
The first half mile was slow at 9:30 pace. The next two halves were done in 7:50. The last half mile was at 8:45 pace or so.

Nike Free 5.0 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy Run. Ran 2 miles in 17:45.

Nike Free 5.0 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Long run. Ran 10 miles in 1:24:46. 8:24 AP.
Route: to river, then 2 miles on track
Mile splits: 8:57 (w/drills), 8:40, 8:30, 8:27, 8:27, 8:30, 8:00, 8:00, 8:15, 8:58 (w/drills and strides).

Nike Free 5.0 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.603.000.001.7025.30
Nike Free 5.0 Miles: 19.10
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