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Week starting Jan 08, 2012

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Location:

Erie,CO,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

Short-Term Running Goals:

  • Qualify for Boston - done!

Personal:

  • Married
  • 2 dogs
  • Native to Colorado
  • Always wait too long to buy new shoes

Click to donate
to Ukraine's Armed Forces
Miles:This week: 33.35 Month: 200.05 Year: 685.05
Adidas - Orange 1/31 Lifetime Miles: 200.50
Adidas Black - 1/31 Lifetime Miles: 180.35
Slow milesFast milesTotal Distance
52.5023.5076.00
Asics - 2160 (2) Miles: 66.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

7 miles at the track - took it slow...about 8:30's - 9:00

Asics - 2160 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
4.505.5010.00

Treadmill:

3 miles at 7.6 mph

5.5 miles at 9.0 mph (6:40's)

1.5 mile cool down - (8 mph - 7.6 mph)

1% grade

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on the treadmill:

7.8 mph -- increasing grade

1 mile at 1.0%

1 mile at 1.5%

1 mile at 2.0%

1 mile at 2.5%

1 mile at 3%

Repeat

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on treadmill (roads were snowy and icy):

1% grade:

1 mile at 7.6 mph

1 mile at 7.7 mph

etc. to 8.5 mph

Asics - 2160 (2) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
14.000.0014.00

2 mile warm up at indoor track

Treadmill:

 1 mile at 7.8 mph at 1% grade

1 mile at 8.0 mph at 2% grade

1 mile at 8.2 mph at 3% grade

1 mile at 8.0 mph at 2% grade

1 mile at 7.8 mph at 1% grade

...then back up and back down

2 mile cool down on track.

Asics - 2160 (2) Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
7.000.007.00

High School Loop with dog.  Didn't take watch, but ran fairly slow.  It was quite windy.

Asics - 2160 (2) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Slow milesFast milesTotal Distance
0.0018.0018.00

Oxford Road Loop

Started out mentally saying to run a little faster (5%).

Hit five miles at 36:10 and nine miles at 1:04:55

Coming back, I wanted to run four miles fairly quick and begin cool down.

 Hit four miles at 27:37 and final five miles at 36:06.

I was very tired and ran too fast.  I wish I hadn't and now am really trying to take care of my legs.  

Total time was 2:08:39

Asics - 2160 (2) Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Slow milesFast milesTotal Distance
52.5023.5076.00
Asics - 2160 (2) Miles: 66.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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