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Week starting Nov 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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.130.540.352.7020.72
Nike Pegasus 31 (9/15) Miles: 20.72
Sun, Nov 08, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.820.000.000.004.82

Easy run. 4.82 miles in 45:10. 9:22 AP. Felt really good/easy to pump out some 9:00 miles.

Nike Pegasus 31 (9/15) Miles: 4.82
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Mon, Nov 09, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.010.000.350.004.36

Easy/hill run. 4.36 miles in 41:23. 9:30 AP. 
3 miles easy to the biggest hill around. (It's actually pretty small.) 28:15.

.56 miles of up/down the hill. 4 x hill. Fast coming down on the fourth one. ~5 mins. 

.75 easy back home. 6:30.

Nike Pegasus 31 (9/15) Miles: 4.36
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Thu, Nov 12, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.540.000.004.54

Easy run. 4.54 miles in 41:02. 9:02 AP.

2 miles easy into the wind. .54 miles ~ marathon pace on the track. 2 miles easy home. Super windy today.

Nike Pegasus 31 (9/15) Miles: 4.54
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Sat, Nov 14, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.002.707.00

Workout. 7 miles total,1:01 including rest time. 
WU: 2 miles in 18:30
Workout: 
.5 mile (6:30 pace), .5 easy, 
1 mile (6:22), 3:00 min rest, 
1.2 miles (6:50 pace)
CD: 1.8 miles in 16:26.

I wanted to do 3x1 mile, but this will have to do.

Nike Pegasus 31 (9/15) Miles: 7.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.130.540.352.7020.72
Nike Pegasus 31 (9/15) Miles: 20.72
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