| 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 | | 56.90 | 14.21 | 71.11 |
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| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| AM: 13.1 miles
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| PM: 10 miles
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| | Slow miles | Fast miles | Total Distance | | 10.40 | 7.60 | 18.00 |
| AM: 11 miles, with 4.5 fast. 4:00 minute timed intervals out and back with 2:00 rests followed by 2x30 second sprints. Paces- 5:10/mile, 5:05/mile, 5:01/mile, 5:02/mile, 5:04/mile, two 30-second sprints.
PM: 7 miles, 5k fast with 3x1 mile, 2:00 recoveries and a final 0.1 "sprint" at the end of the final interval. Spits- 5:51, 5:36, 5:36, 0:36. Sprint was more of just a continuation. Wasn't feeling it.
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| PM: 10 miles
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 3.50 | 10.00 |
| PM: timed intervals on the treadmill at 5:00/mile pace and faster down to 4:47/mile. Struggled on the last two, but still had a good workout.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No running.
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.11 | 10.11 |
| Noon: 10 miles total, with 12x400, 1x200 in the middle with equal recoveries. Splits- 1:08, 1:06, 1:07, 1:07, 1:08, 1:06, 1:08, 1:08, 1:08, 1:06, 1:07, 1:08. 0:31.
Amazing workout given the circumstances. Intervals together (and not counting the rests), I finished a 5k in 13:58. It really puts into perspective just how good runners who can run those paces and much faster are.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 56.90 | 14.21 | 71.11 |
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