| Member Since: Aug 13, 2014 Gender: Male Goal Type: Other Running Accomplishments: 1600- 4:36 2017
3000- 8:58.13 2017
5000- 15:38.66 2017
5 Mile- 26:00 2016
Short-Term Running Goals: Track-
31:00 10,000m
15:00 5000m Personal:
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Nike Pegasus 31 #2 Miles: 113.40 | Nike Vomero 8 Miles: 54.00 | Nike Vomero 9 Miles: 112.00 | Adidas Boston Boost Miles: 29.00 | Nike Lunaracer Miles: 12.50 |
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Night Sleep Time: 238.75 | Nap Time: 7.00 | Total Sleep Time: 245.75 | |
| | AM- 7
PM- 4 + core
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Nike Pegasus 31 #2 Miles: 7.00 | Nike Vomero 8 Miles: 4.00 |
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Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
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| | 6
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Nike Vomero 9 Miles: 6.00 |
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Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | 14.3 (6:50)
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Nike Pegasus 31 #2 Miles: 14.30 |
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Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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| | 7 + core
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Nike Vomero 9 Miles: 7.00 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | 4 mile warm up
4 mile tempo (5:50)
3 mile cool down
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Nike Pegasus 31 #2 Miles: 11.00 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | 9 + core
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Nike Vomero 9 Miles: 9.00 |
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Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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| | AM- 7
PM- 4 + core
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Adidas Boston Boost Miles: 4.00 | Nike Pegasus 31 #2 Miles: 7.00 |
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Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | AM- 4
PM- 8 + 4x 150 in 23-4?, 26.low, 24.high, 24.low
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Nike Vomero 9 Miles: 9.00 | Nike Vomero 8 Miles: 4.00 |
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Night Sleep Time: 7.25 | Nap Time: 2.00 | Total Sleep Time: 9.25 |
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| | 11 + core
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Nike Pegasus 31 #2 Miles: 11.00 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | 6
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Nike Vomero 8 Miles: 6.00 |
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Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 |
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| | AM- 4
PM- 8 + core
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Nike Vomero 9 Miles: 8.00 | Nike Vomero 8 Miles: 4.00 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | First real workout of track season
1200- 3:35
800- 2:25, 2:25
400- 70, 70, 70, 69
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Nike Lunaracer Miles: 4.00 | Nike Vomero 8 Miles: 5.00 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | AM- 9
PM- 4 + core
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Adidas Boston Boost Miles: 4.00 | Nike Pegasus 31 #2 Miles: 9.00 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | AM- 5
PM- 7 + core. Snowy
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Nike Vomero 9 Miles: 5.00 | Nike Pegasus 31 #2 Miles: 7.00 |
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Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | AM- 4
PM- 4 + strides
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Nike Vomero 9 Miles: 8.00 |
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Night Sleep Time: 8.25 | Nap Time: 1.50 | Total Sleep Time: 9.75 |
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| Race: |
Boise State 3k (1.864 Miles) 00:09:10, Place overall: 6 | | Good race. Went something like 1:11, 2:23, 3:36, 4:48 for the first 1600. Hit 2k a second or 2 over 6 and then faded a bit at the end.
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Nike Vomero 9 Miles: 5.00 |
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Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | 7
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Nike Pegasus 31 #2 Miles: 7.00 |
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Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | 9 + core
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Nike Vomero 9 Miles: 9.00 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | AM- 3. Hit a patch of black ice and fell, took a lot of the landing on my arms but still got my hip a little.
PM- 23x 200 averaged around 35-36 with a couple 34's and 37's. Short rest, maybe about a 20-25 second jog
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Adidas Boston Boost Miles: 3.00 | Nike Lunaracer Miles: 3.50 | Nike Vomero 8 Miles: 5.00 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | AM- 4
PM- 9 + core
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Nike Vomero 9 Miles: 9.00 | Nike Vomero 8 Miles: 4.00 |
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Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | AM- 5
PM- 8
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Adidas Boston Boost Miles: 5.00 | Nike Pegasus 31 #2 Miles: 8.00 |
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Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
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| | AM- 3
PM- 20 warm up
4 miles tempo in 22:06:
5:29, 5:38, 5:24, 5:35
2 mile loop, Miles 1 and 3 were slight downhill and tailwind, 2 and 4 slight uphill and headwind
20 Cool down
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Nike Vomero 9 Miles: 9.00 | Nike Vomero 8 Miles: 3.00 |
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Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
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| | 14.1 (6:35)
Splits: 6:58, 7:03, 6:50, :44, :38, :40, :43, :35, :30, :27, :23, :19, :14
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Nike Pegasus 31 #2 Miles: 14.10 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | 6
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Nike Vomero 8 Miles: 6.00 |
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Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | AM- 4
PM- 8 + core
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Nike Vomero 9 Miles: 8.00 | Nike Vomero 8 Miles: 4.00 |
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Night Sleep Time: 7.25 | Nap Time: 1.00 | Total Sleep Time: 8.25 |
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| | 20 warm up
1600: 4:58 (2:27, 2:31)
4x200 (200 jog): 33-35
4x400 (400 jog): 70, 71, 73, 72
4x200 (200 jog): 34-35
1600: 5:17 (2:32, 2:45) felt terrible today
20 min cool down + core
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Nike Lunaracer Miles: 5.00 | Nike Vomero 8 Miles: 5.00 |
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Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | AM- 4
PM- 8 + core
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Adidas Boston Boost Miles: 4.00 | Nike Pegasus 31 #2 Miles: 8.00 |
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Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | AM- 4
PM- 7 + core
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Nike Vomero 9 Miles: 7.00 | Nike Vomero 8 Miles: 4.00 |
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Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 |
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| | AM- 3
PM- 1.5 up
6 progression in 37:06 (6:33 to 5:51)
2.5 down
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Adidas Boston Boost Miles: 3.00 | Nike Pegasus 31 #2 Miles: 10.00 |
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Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | 13 in the snow. Went for 1:37:45, would guess I averaged about 7:30's maybe a little slower
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Nike Vomero 9 Miles: 13.00 |
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Night Sleep Time: 6.50 | Nap Time: 2.50 | Total Sleep Time: 9.00 |
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| | 6
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Adidas Boston Boost Miles: 6.00 |
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Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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Nike Pegasus 31 #2 Miles: 113.40 | Nike Vomero 8 Miles: 54.00 | Nike Vomero 9 Miles: 112.00 | Adidas Boston Boost Miles: 29.00 | Nike Lunaracer Miles: 12.50 |
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Night Sleep Time: 238.75 | Nap Time: 7.00 | Total Sleep Time: 245.75 | |
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