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Week starting Nov 11, 2018

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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
48.508.0056.50
Slow milesFast milesTotal Distance
0.000.000.00

No running.  Had a wedding to go to last night that got a bit out of hand, but in a good way.

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Slow milesFast milesTotal Distance
7.500.007.50

PM: 7.5 miles and the gym.

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Slow milesFast milesTotal Distance
13.706.0019.70

AM: 11.3 miles.  400s, 3 sets of 4 with 200 recoveries.  Splits- 1:20, 1:20, 1:19, 1:22, 1:16, 1:16, 1:17, 1:16, 1:11, 1:12, 1:12, 1:10.

PM: 8.4 miles.  6x800 with 600 recovery jogs.  Splits- 2:58, 2:54, 2:46, 2:41, 2:31, 2:26.

Overall, I felt pretty good today.  It was a confidence builder, so I started much slower than I would normally for each of the workouts.  I think this is something I will continue to do for the next two weeks or so, before really jumping into it more wholeheartedly.

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Slow milesFast milesTotal Distance
8.100.008.10

PM: 8.1 miles solo.

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Slow milesFast milesTotal Distance
0.000.000.00

No running

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Slow milesFast milesTotal Distance
9.202.0011.20

PM: Paced Elia in a max heart-rate test.  I've done this a couple of times- I'm still not sure the best method.  Just to document, we had a full warmup, 2 miles at 120-130 heart rate, 3 minute break, 1600 tempo with a heartate in the 130-140 range (I was monitoring and pacing), and then 1 lap hard bringining the heart rate and effort into the 150-160 range, followed by the final lap at max effort where he hit 182 (181 registered).  I still think hills would be a better interpreter, but there are just too few long hills/bridges in FL to make it worthwhile and I am weary of treadmills/falling due to the max effort.

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Slow milesFast milesTotal Distance
10.000.0010.00

AM: 10 miles solo, easy.

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Slow milesFast milesTotal Distance
48.508.0056.50
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