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Week starting Feb 03, 2019

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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
83.9521.05105.00
Slow milesFast milesTotal Distance
15.100.0015.10

AM: 15.1 with Nick and Elia.  I felt okay, 7:53/mile pace, good cadence.

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Slow milesFast milesTotal Distance
17.300.0017.30

AM: 8.2 miles

PM: 9.1 miles

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Slow milesFast milesTotal Distance
13.007.5520.55

AM: 10.1 miles, 3.0 of them faster with Dylan, 3x6:00 with 3:00 recoveries.

PM: 10.45 total miles with Brian, Nick, and John, 4.5 of them fast until failure.  The workout was ?x800 until failure descending paces with 200 jogging recoveries.  Figured it would be fun and a nice way to hit all the pace levels while still challenging myself.  We started at 6:00/mile pace for each 800m and descending by 10 seconds/mile for each 800 until we each respectively dropped off.  Brian stuck to the 6:00 pace after the 1st interval, Nick made it down to 5:40 pace, John dropped at 5:10 pace, and the last two I did on my own.  It was much easier when I wasn't the only one going.

Splits- 2:58, 2:54, 2:51 (missed but it was just poor pacing), 2:42, 2:39, 2:35, 2:28, 2:25, 2:21.7 (failure by 1.7 seconds)

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Slow milesFast milesTotal Distance
10.005.0015.00

PM: 15 miles, 5 miles at marathon pace.

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Slow milesFast milesTotal Distance
13.253.5016.75

AM: 8.65 miles slow

PM: 8.1 total, 3.5 fast.  Workout was solo, and was a 1x5200 followed by a 1x400 @ 5:21/mile pace.  I guess I wanted 5 continuous miles at that pace after a longer warmup (to make it like a tempo), but my legs weren't feeling it.  Mentally, I checked out early on, so settled with my brain at going for a 5k and then figured I'd just get back to the start line.  Crossed the 5k around 16:35ish and wasn't too taxed.

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Slow milesFast milesTotal Distance
2.005.007.00

AM: Did a double workout at OTF with some lifting.  Averaged 10-11 mph for the first half, and 11-12 for the 2nd half.  I felt fine.

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Slow milesFast milesTotal Distance
13.300.0013.30

AM: 11 wicked taxing miles in New  York on some serious hills.  The snow, wind, and 20 degree temperatures made it a bit grueling.  I went slow.

Early PM: 2.3 miles

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Slow milesFast milesTotal Distance
83.9521.05105.00
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