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Week starting Nov 27, 2016

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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
46.2116.5062.71
Slow milesFast milesTotal Distance
0.000.000.00

Ireland- no running

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Slow milesFast milesTotal Distance
1.5110.5012.01

PM: Back in the states.  Did a steady state at slightly slower than marathon pace.  Just felt like running fast I suppose.  Very dehydrated from all of the flying back from Ireland.  Nice to see Florida is as humid as ever...

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Slow milesFast milesTotal Distance
8.113.0011.11

AM: Track in Safety Harbor.  Workout was- 4x100 with 100 recoveries, 4x300 w/ 100 rec, 3x500 w/ 300 rec, 4x300 w/ 100 rec, 5x100 w/ 100 recoveries.

PM: 2 miles at the gym with chest, tris, shoulders, abs, and dynamic stretching.  Happy to be back in there!

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Slow milesFast milesTotal Distance
10.070.0010.07

PM: Slow roll with Anthony, then a meeting with Celia at mile 9.5 followed by a very short run home.  Still feeling quite jet-lagged and sore from I assume the plane rides.

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Slow milesFast milesTotal Distance
7.013.0010.01

AM: Track in SH.  Still feeling quite sore, but I went for it anyways.  Workout was 12x400 with descending rest from :90 down to :10 with 3 items at :60 rest.  Survived fine really until the last one.  Tank was emptied on that one minus a sprint at the end which would have been unnecessary.  

Splits- 1:14, 1:13, 1:14, 1:16, 1:15, 1:15, 1:15, 1:15, 1:14, 1:17, 1:16, 1:18

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Slow milesFast milesTotal Distance
10.010.0010.01

PM: longish run, half with Anthony and then 5 more miles solo. Anthony sped up to around 6:30ish pace. Not sure why he likes to do that on regular runs. I suppose he was feeling strong. Either way, I'm happy to get some miles in and for the company.

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Slow milesFast milesTotal Distance
9.500.009.50

AM: treadmill and gym- arms, back, abs, dynamic stretching

PM: 7..5 miles at @ 7:30 pace

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Slow milesFast milesTotal Distance
46.2116.5062.71
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