Running Log

Week starting Jul 19, 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:

Click to donate

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
5.90	0.00	0.00	3.00	8.90

Nike Free 5.0 Miles: 8.90

Sun, Jul 19, 2015

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

8 mile bike ride with the boy in the trailer. A few dozen push-ups, pull-ups, squats and lunges at the park.

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Mon, Jul 20, 2015

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

Biked 1.4 miles to pool. Swam 1600 meters in 45:00. Then another 8 miles on the bike. Total bike time was about 40 mins. I'll try to get my tempo run in this evening after the kids go to bed.

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Wed, Jul 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.90	0.00	0.00	3.00	8.90

Track workout with OPRC. About 9 miles total.
WU: 2 miles easy in 17:00. .5 easy at the track with drills.
Workout: 12 400s. First 4 averaged about 1:31. Second 4 averaged 1:28. #9-11 averaged about 1:26. #12 was fast with sprint the last 100: 1:13.
CD: .25 easy barefoot, 3.1 super easy home.

Nike Free 5.0 Miles: 8.90

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.90	0.00	0.00	3.00	8.90

Nike Free 5.0 Miles: 8.90

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