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Week starting Jan 08, 2017

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Location:

FL,United States

Member Since:

Feb 08, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Certified course PR's:

Mile: 4:28.0 (Florida, Jan 2020)

5K: 15:12 (FL, Jan. 2020)

10K: 31:44 (FL, Feb. 2020)

15K: 49:03 (FL, Feb. 2020)

1/2 Marathon: 1:10:34 (FL, Feb. 2020)

Marathon: 2:26:57 (WA, July 2019)

100k (63.7 miles, trail): 9:11:00 (FL, Jan. 2019)

Personal:

I started running in 2010 and have (mostly) kept it a habit ever since!  

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
90.0214.11104.13
Slow milesFast milesTotal Distance
13.559.0022.55

AM: Long run with 3x3mile intervals starting at the 7 mile mark- ran the workout solo unfortunately.  Splits were: 17:39, 17:40, 17:58.  1 mile recoveries in between.  Should have done one more, but my legs were feeling a bit beat up so I thought it was better not to go for it.

 

37 degrees here in Florida this morning!  Rarity.

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Slow milesFast milesTotal Distance
9.420.009.42

Late PM: Very late run tonight- after 8pm.  I didn't want to miss a day as I've been pretty "on" the last couple of weeks.  This will cause soreness for tomorrow, but I think it was important for my motivation to fit it in.

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Slow milesFast milesTotal Distance
16.983.1120.09

AM: Workout in Safety Harbor.  The workout was 11x400 with 100 recoveries, then 1x600 to finish.  The goal was 5k goal pace or faster.  The workout went pretty well.  I didn't reach deep into the tank on the 600, but now looking back at it, I think I should have been more around 1:52 and gone a little darker, so they say.  The quick recoveries were kind of daunting at first, but I became used to them. 

Splits: 1:15, 1:18, 1:18, 1:16, 1:17, 1:18, 1:17, 1:16, 1:17, 1:16, 1:15, 1:58 (the 600)

PM: 10 miles solo in East Lake at a decent 7:30 clip.

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Slow milesFast milesTotal Distance
13.000.0013.00

PM: 10 miles with Anthony in East Lake.

Late PM: 3 miles with the group on the overpasses.

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Slow milesFast milesTotal Distance
14.372.0016.37

AM: Track in SH.  The workout was whatever I felt like doing by the time I got to a particular straightaway... so that ended up being: 6x100, 3x200, 1x300, 1x100, 1x1200, 4x100.  Overall, nothing special.  Slogged a bunch of miles afterwards.

PM: 6 miles with Anthony.

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Slow milesFast milesTotal Distance
12.200.0012.20

PM: Solo in East Lake.  Felt quite spry tonight.

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Slow milesFast milesTotal Distance
10.500.0010.50

AM: 10 miles with various friends at times- Matt, Mike, Celia, ...

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Slow milesFast milesTotal Distance
90.0214.11104.13
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