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Week starting Mar 15, 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
7.044.105.011.6017.75
Nike Free 5.0 Miles: 17.00
Sun, Mar 15, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.002.000.104.20

Tempo Run. 4.2 miles in 33:10. 7:53 AP.
Route: to track
Mile Splits: 8:57 (w/drills), 6:45, 6:48, 1:40 (hill), 8:40
First mile super easy, 2 tempo miles, 1 mile easy to end. I threw in a 40 sec. hill sprint for good measure.

Nike Free 5.0 Miles: 4.20
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Tue, Mar 17, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.001.503.00

Speed workout. 3 miles total in 22:44. 7:34 AP.
1 mile w/u. 2 strides. Then 400, 800, 1200, all at 6:16-6:18 pace.
400 - 1:36
800 - 3:08
1200 - 4:44
No c/d because I had to get home. The wind was horrible on the backstretch. I wanted to do that ladder twice total, but I woke up too late. Maybe some lifting or biking later in the day when the kids are napping.

Nike Free 5.0 Miles: 3.00
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Thu, Mar 19, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.690.003.010.004.70

Tempo Run. 4.7 miles in 36:26. 7:45 AP.
Route: to track and a little past.
Workout: 1 mile easy, 3 mile tempo, less than mile easy.
Mile Splits: 9:05, 7:02, 5:00 (.7), 6:52, 2:18 (.31), 6:08 (.69)

So that's just over 3 miles at tempo pace/effort in 21:12, or 7:04 pace.
I've only been doing 2 mile tempo runs, so it felt really good to hit those times for 3 miles. 21:12 is just 9 seconds over my 5K time in November's race. And this felt like a "7" effort. I'm getting pumped for my 5K in April.

Nike Free 5.0 Miles: 4.70
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Sat, Mar 21, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.754.100.000.005.85

Medium Run. 5.1 miles in 41:22. 8:06 AP
I was hoping to make this a long run, but didn't. I hoped to run later, but didn't. I biked for 10 minutes and did two circuits 6 hours later.

Nike Free 5.0 Miles: 5.10
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.044.105.011.6017.75
Nike Free 5.0 Miles: 17.00
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