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Week starting Jul 17, 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
67.459.4076.85
Slow milesFast milesTotal Distance
16.550.0016.55

AM: longer run with Anthony.  Ton of fun, and relatively easy pace,  

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Slow milesFast milesTotal Distance
10.500.0010.50

AM: 5 miles and then gym- arms, back

 

PM: 5.5 miles with Anthony

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Slow milesFast milesTotal Distance
15.103.4018.50

AM: 8.25 miles at track.  One of them fast.

 

PM: Track in St. Pete for the first time in a while.  Ran with Lee and Anthony.  The workout was miles, but I'd say I was the only one willing, so we settled for a workout Anthony and I talked about the afternoon before, which was 300s with quick 100 recovery to gear up for Saturday.  

Workout- Two short sets of 6x300 with 100 quick recovery and an all out 400 at the end with full recovery.  I did them all between :53 and :57, but unfortunately was going solo from about item 1 and certainly by set 2, which was unfortunate as I wasn't really able to push myself to get them all down to the :53 range.  I was happy doing the quick recovery although- I think that was a bright spot for this workout and something I consciously decided to change in the past 2 weeks, so it was nice to see it play out okay. 

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Slow milesFast milesTotal Distance
10.200.0010.20

Late AM: Solo 5-mile recovery run in Dunedin.  Hot.

PM: 5 miles with Anthony in East Lake.

Late PM: 20 miles biking solo.

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Slow milesFast milesTotal Distance
4.504.008.50

AM: Track at SHMS.  The workout was 4 miles continuous alternating marathon pace +15 seconds and -15 seconds for every 800m.

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Slow milesFast milesTotal Distance
4.100.004.10

AM: 4 miles

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Slow milesFast milesTotal Distance
6.502.008.50

AM: 4 miles with Celia in East Lake.

 

PM: Did the 2-mile track race (my first ever) in Tampa.  Ran an okay 10:15 (was only 3200m) with the first mile in 4:59, but certainly am capable of more as I didn't even use anything anaerobic at the end.  I suppose it doesn't help I kept the workouts hard and the mileage up this week  :)  I suppose it was just for fun.  

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Slow milesFast milesTotal Distance
67.459.4076.85
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