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Week starting Feb 12, 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
97.2414.00111.24
Slow milesFast milesTotal Distance
18.146.0024.14

AM: Long run in St. Pete.  Eventually had a decent group, but a bunch of late arrivals.  I threw in a progressive tempo in the second half descending from 6:30 down to 5:30/mile pace.  I felt very good today, which is a good sign.

PM: 4 miles then to the gym- arms and back 5x5s ascending

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Slow milesFast milesTotal Distance
11.000.0011.00

PM: 11 miles solo, ~7:30 pace.

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Slow milesFast milesTotal Distance
13.607.0020.60

AM: Track- 4x100, 2x200, 2x400, 2x800, 2x400, 2x200, 4x100 with complete recoveries.  Worked on form.  I decided to not bother with splits with a workout coming this evening.

PM: Track again this time with Anthony- Ladder up and down.  400, 800, 1200, 1600, 1200, 800, 400.  We gave a controlled effort throughout the workout until the last item.  I felt pretty good on the last item.  200 recoveries after the 4's and 8's, 400 recoveries after the 12s and 16.

Splits- 1:14, 2:33, 3:52, 5:19, 3:53, 2:31, 1:08

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Slow milesFast milesTotal Distance
13.500.0013.50

PM: Run in Safety Harbor with Anthony and the rest solo before work.  ~7:30 pace.  

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Slow milesFast milesTotal Distance
19.001.0020.00

AM: 10 miles in Safety Harbor.  

PM: 10 miles, some with Anthony, most were solo in East Lake.  A bunch of striders to mix it up.  ~7:40 average.

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Slow milesFast milesTotal Distance
11.000.0011.00

AM: 4 miles then to the gym- chest, shoulders, tris, squats, dynamic stretching.  It was a cold morning which was a nice change!

PM: 11 miles, some with Anthony.  ~7:30 avg with 10 striders.

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Slow milesFast milesTotal Distance
11.000.0011.00

AM: 11 miles total.  Some fast by myself, but most were slow running/talking with some of the newer runners in the group.  

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Slow milesFast milesTotal Distance
97.2414.00111.24
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