| 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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| | Slow miles | Fast miles | Total Distance | | 42.60 | 11.40 | 54.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| PM: 4 miles
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| | Slow miles | Fast miles | Total Distance | | 7.10 | 3.90 | 11.00 |
| AM: 11 miles total, with timed intervals. 4x5:00 with 3:00 recoveries in between. Splits as paces- 5:08/mile, 5:11/mile, 5:09/mile, 5:10/mile.
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| | Slow miles | Fast miles | Total Distance | | 11.50 | 0.00 | 11.50 |
| PM: 11.5 miles
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 3.50 | 10.00 |
| PM: 10 miles on the treadmill, 3.5 fast of timed intervals. Started at 5:00/mile and kept it there. Half time recoveries.
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| PM: 7.5 miles
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 4.00 | 10.00 |
| AM: 10 miles with 4 fast. Timed intervals on the treadmill starting at 5:00/mile and getting faster down to 4:47/mile. Put the nice shoes on.
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| | Slow miles | Fast miles | Total Distance | | 42.60 | 11.40 | 54.00 |
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