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Week starting Jul 03, 2016

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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
16.290.002.500.0018.79
Nike Pegasus 31 (9/15) Miles: 18.79
Mon, Jul 04, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM: Easy hilly run. 4 miles in 34:55. 8:43 AP. lots of rollers. 

PM: Two 4 mile bike rides to and from gym. A few laps of swimming, but nothing to write down. Lots of hills and I was pulling Mase in the trailer. 

Nike Pegasus 31 (9/15) Miles: 4.00
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Tue, Jul 05, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM: At gym, played bball for 10 mins. Lifted bench, squats, curls/press, lunges, flys, side lunges. Swam 22 laps (1100 m). 2 warmup, 2 sets of 8, 1 w/ striders, 1 easy. 

PM: easy run. 3.1 miles in 31. My legs were dead from swimming and weights this morning. I was at mid-10:00 pace for the whole second half. 

Nike Pegasus 31 (9/15) Miles: 3.10
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Wed, Jul 06, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.240.002.500.005.74

Tempo run. 5.74 miles total in 50:44. 8:51 AP. 
Wanted to do a 5 mile tempo run but modified my plans when I didn't get out early and due to the heat. Super hot and humid today. 
1.4 miles easy at 9:30 pace.
2 miles at tempo - 7:17 and 7:17 I think. Not what I was hoping for pace wise. 
Then .5 mile easy, .5 at tempo in 3:26 (6:52 pace). 
Cooled down easy 1.34 at 10 min pace.

Nike Pegasus 31 (9/15) Miles: 5.74
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Sat, Jul 09, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.950.000.000.005.95

Easy run. 5.95 miles in 57:53. 9:44 AP. Supposedly it's only 75 deg and 52% humidity, but it felt at least 10 deg warmer. 
Gonna try for a long run tomorrow. Maybe 12 or 13 miles?

 

Nike Pegasus 31 (9/15) Miles: 5.95
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.290.002.500.0018.79
Nike Pegasus 31 (9/15) Miles: 18.79
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