| 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 Miles: 548.90 | Adidas Boston Boost Miles: 287.05 | Nike Vomero 9 Miles: 255.75 | Nike Lunaracer Miles: 25.50 | Nike Pegasus 31 #2 Miles: 275.10 | Nike Vomero 8 Miles: 136.20 |
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Night Sleep Time: 1240.75 | Nap Time: 84.00 | Total Sleep Time: 1324.75 | |
| | 8 (7:08)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | 7 (6:58)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | 4 (6:51)
snowy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 12 in 1:17:14 (7:16)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | 4 (7:06)
icy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 45 easy (6)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM - 4 (6:55)
PM - 6 (6:58)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM - Easy 30 min (4)
PM - 6 (7:16)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM - 4 (7:00)
PM - 6 (7:16)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7 easy (7:17)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 14 in 1:40:34 (7:11)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:00)
Snowy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM - 4 (7:30)
PM - 6
1 Warm up
2x2 Miles w/ 5 min rest in 11:33 11:35
1 Cooldown
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM - 4 (7:37)
PM - 6 (7:27)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM - 4 (7:35)
PM - 6 (7:19)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM - 4
10x200 avg ~37
PM - 6 easy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 easy (7:22)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 15 in 1:49. Longest run yet!
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | PM - 6 (7:09)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM - 4 (7:25)
PM - 6
1 Warm up
4 Tempo in 23:26 (5:47, 5:51, 5:54, 5:53)
1 Cooldown
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:30)
PM- 6 (7:19)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Am- 4 (7:25)
PM- 5 (7:30)
Left Achilles is sore/bothersome. Might have to back off for a couple of days
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Rest for achielles.
~400-500 Calf raises
~300 Squats
+Hip flexor exercies
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Rest again
400 calf raises
150 squats
Hip flexor exercies
and calf stretches
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 5 easy (7:25) achielles still a little tender
500 calf raises (going to be sore tomorrow)
190 squats
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:03)
PM- 6 (7:15)
Achilles feels better. Still a little tender but improving
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:12)
PM- 6 (7:19)
Achilles feeling better again. Loosening up my calves has really helped
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:20)
PM 7 with 5 tempo
Splits: 6:07.1, 5:42.3, 5:51.5, 5:41.6, 5:44.5
29:07 (5:49.4 avg)
Best tempo I've had + technically a new 5 mile PR haha
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 easy (7:45) Forced myself to take it really easy this morning
PM- 6 (7:19)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4
16x200 ~37.5 (1 min rest)
PM- 6 easy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:12)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 15 in 1:48. Over a minute faster than 2 weeks ago. (7:11)
Finished with: 6:59, 7:00, 6:59, 6:45, 6:28
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 5 recovery (7:37). A bit sick and stressed with school but at least it lined up with a designated recovery day
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:29)
PM- 6 (7:32)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:35)
PM- 9
1.5 WU
10k Fartlek in 38:14 (2' hard ~5:30-5:35, 2' steady ~6:30-6:50)
1.5 CD
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:37) Was lazy and didn't get up early enough to run before class but I had enough time to run between classes.
PM- 5 (7:25) Really nice weather
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:15) w/ 8x10-12s Hill Sprints
PM- 6 (7:29)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | AM- 4 (7:29)
PM- 6 (7:25)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 15 in 1:51:20. Tired but a good effort
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | 5 (7:54) Recovery day. Kept it really easy after running 67 miles in 6 days to end last week
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 1.5 WU
6x800 ~2:44 (90s rest)
1.5 CD
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:26)
PM- 6 (7:17)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | 2 WU
3 Tempo (5:49 pace)
2 CD
Wanted to go for 5 but wasn't feeling so I scraped it after 3
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:26)
PM- 6 (7:17)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7 (7:20) really nice weather to go for a run
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 15 in 1:47:33 (7:09)
Last 5 in 6:53 6:56 6:42 6:59 (headwind) 6:31
Fastest 15 miler by almost a minute and it felt great!
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 6 (7:20)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:37)
PM- 6 (7:30)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:38)
PM- 2 WU
9x 2 min hard, 2 "easy" ~5:30 & 6:30
Totaled 6 miles in 35:39
5:55 pace compared to ~6:10 pace a couple weeks ago although I did one less hard rep this time.
2 CD
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 (7:37)
PM- 6 (7:38) Messed around on some trails with some pretty tough uphills
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 1.5 WU
10x200 ~34 avg (60-70 sec)
Started with 3 35's and closed the last 7 in the 33 mid-low. Really focused on form.
1.25 CD
PM- 6 (7:31) Ran on some hilly gravel/dirt path again. Choose the much hillier side this time.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 8 (7:25) Legs a little beat up from yesterday but not bad
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 15 in 1:49:12 (7:16). Logan was a lot windier and colder than IF was plus it's also much hillier here so probably a relatively equivalent effort to last week.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 5 (7:42) Trying to keep the easy days really easy especially while I'm running the highest mileage I've ever done
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- was sick/tired/lazy and skipped the morning run today. Will get something in later.
PM- Went to do 12x400 @ 5k pace with a minute rest and wound up bagging it after 4 at 1:19. A little sick and not a lot of sleep and just poor effort all around. The 400's were very relaxed and I may have run the workouts last week a little hard so maybe backing off a little bit would be good.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 5 (7:16) Took it really easy again. Will get the mileage back up soon
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Haven't felt at all like running this week. I've had a cold for like a week and haven't been able to shake it and haven't been getting enough sleep either. Hopefully a day off will help.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7 (6:48) Last mile in 5:32 because I felt good and decided to at least do something faster
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7 (7:10)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 15 in 1:47:41 (7:11)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 easy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:27)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 2 Wu
3x1600 with 2 min rest
5:12.6 (Accidentally hammered a 2:32 first 800)
5:18.1
5:20.0
Felt good. Maybe it was just me but the last 2 felt windier than the first one.
2 CD
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:17)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 Easy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| Race: |
Great Grizz 5k (3.12 Miles) 00:16:45, Place overall: 2, Place in age division: 2 | | 2.5 WU
5k 16:44.9
5:01 5:36 5:34
2 CD
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 7 (7:18)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7 w/ 2 @ 5:57
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 (7:25) + 6x100m strides
PM- 6 (7:09)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:25) 4x15 second pickups at the end
PM- 6 with 2xmile in the middle. 5:24 with wind, 5:51 into wind
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 + 6x strides (7:24)
PM- 5 (7:29)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 6 w/ 4x1' surges at ~5:15 pace
PM- 6 (7:16)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 (7:25)
PM- 5 (7:11)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 15 in 1:49:16 (7:16). A little warm and a little windy so I didn't go too crazy the last few miles. But probably the best I've felt on this long of a run so far
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 5 (7:33)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 9 (7:19) Started out pretty slow but got rolling by the end
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 (7:25)
PM- 2 WU
1600 Tempo 5:49, 2' rest
4x400 @77 w/ 1'
1600 Tempo 5:45
4x400 @76
1600 Tempo 5:35
2 CD
Felt pretty flat all week so it was good to get a solid workout in
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 9 (7:16)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 6 with 8x15s pickups
PM- 3 (7:20) decided to jump in a 10k tomorrow so I took it easy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| Race: |
Community Park "10k" (5.9 Miles) 00:34:09, Place overall: 1, Place in age division: 1 | | 2 WU
Splits were
5:38.5
5:43.9
5:46.9
5:50.1
5:50.7
5:19.7 (~5:55 pace)
Legs just kinda got locked into that 5:50 and couldn't really change gears
3 CD
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 5 really easy.
8th 60+ mile week of this year. Only had 6 all of last year.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 easy
PM- 6 (7:25) Rain/hail on and off
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- Lazy and didn't run
PM- 9 (7:14) in the rain
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 (7:16)
PM- 4 WU, 1 CD
10x 2' Hard, 2' Easy
Tried to keep the easy in the 7-7:30 range.
6.19 miles in 38' (6:06). Didn't check the pace for any of the sections but with that average I must have been moving pretty quick on the harder parts.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 9 (7:17). Seems like my easy pace has dropped 5-10 seconds a mile.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| |
AM- 3 (7:27)
PM- 2 WU
12x400 ~50s rest. Averaged 72.6
Splits:
1:11.3, 1:13.6, 1:12.6, 1:14.1, 1:12.9, 1:12.7, 1:12.9, 1:14, 1:12.5, 1:13.2, 1:13.4, 1:07.9
Felt fantastic. I thought I went out way to fast and was expecting to die in the second half. Decided to hammer the last one and split 32.low through 200 but started dry heaving and that lasted the entire last 150. Probably would've run ~66 but oh well.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:35)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 16 in 1:54:28 (7:09)
Got a late start so I was a little warm. Got pretty thirst and hungry near the end, but otherwise everything else was great!
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:16)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | 2 WU
1600 5:48
4x400 76, 75, 76, 75.5 (1' rest)
1600 5:47
4x400 75.5, 71, 67.8, 65.7 (1' rest)
1600 5:46
2 CD
Felt good. Switched into spikes for the 2nd set of 400's and may have gotten a little carried away. 2' rest before and after the 1600's except 3' before the last one cause I took forever to switch back into flats.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- lazy. Nap instead of running
PM- 9 (7:29)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7 (7:30)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 2.5 Lazy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 8 (7:10)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 5.25 (7:16)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:24)
PM- 5 (7:25)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 9 (7:16)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 2 WU
8x400 with 90s rest
1. 69.7
2-7. 68.5-69.0
8. 67.4
Form got a little shaky on the last 2
2 CD
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 9 (7:13)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 4.25 (7:25)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7 (7:11)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 2 WU
2x (1600, 4x400)
5:44
74.7, 74.7, 73.9, 74.2
5:35
74.5, 75.2, 74.2, 72.7
1 CD
Really windy. 20+ mph at some points
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:15)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Was snowy and super windy (30+ mph), but right as I was about to give up and go to the indoor track the wind died down to a manageable 10 mph.
2 WU
10x400 (90s)
68.3, 68.6, 68.9, 68.6, 68.7, 68.5, 68.2, 69.3, 70.0, 69.4
Wind was nice for the first 5 but got pretty gnarly for the second half. Overall slightly slower pace than last week even with 2 more reps and much worse weather.
1 CD
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7 (7:16)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 8 (7:29)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 3 Lazy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| |
2 WU
1200 3:34 (68, 72, 74)
6' rest
400 63.4
1 CD
Tune up for a mile race next weekend. Wasn't as fast as I wanted. Was going for closer to 3:27 and 60 but it was pretty windy so maybe it wasn't as bad as it seemed.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 easy
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 easy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6x300
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 easy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 5 easy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 4 easy plus strides
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| Race: |
Tiger Grizz Community Mile (1 Miles) 00:04:47, Place overall: 4, Place in age division: 4 | | 400: 1:07
809: 2:18. Decided to lead this lap which probably wasn't the smartest idea
1209: 3:30-31
1609: 4:47
Last year it took a perfect day with perfect pacing and a huge pack to drag me along to run 4:43 for 1600. So I'd say this was probably a better race even if the pacing wasn't a pr.
Also this was my last race of the spring and I'm planning to taking about 2 weeks pretty much off and then spending 3 months getting ready to try and make USU's xc team in the fall.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 easy on some hilly trails (7:29)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7 easy (7:06)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7 easy (7:04)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:19)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7.3 (7:11)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:11)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7 (7:11)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6.1 (7:03)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 12 (7:08) . Always good to do a long run in IF instead of dealing with all of the hills in Logan
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6.1 (7:06). 4x Strides in the last mile
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 (7:37)
PM- 6 (7:06) Played in the worlds longest game of risk. But it gave me plenty of time to catch up on stretching
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 (7:30)
PM- 6 (7:25)
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 (7:25)
PM- 6 (7:06) + 6 Strides
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 (7:30)
PM- 6 (7:20)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:18)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 14 in 1:40:24 (7:11) Last 3 miles didn't feel too good but they were the fastest of the run.
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:37)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:38)
PM- 6.3 (6:56). 8 20s pickups during miles 4 and 5 (6:27, 6:36)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:32)
PM- 6 (7:22)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:38)
PM- 6 (7:12) + 8 strides
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:46)
PM- 47' on River Trail. The majority of my runs are on pavement right now. I'm going to try and get around 1/2 of them on softer surfaces by the end of the summer
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3.3 (7:36) IF Soccer Complex
PM- 6 (7:19) + 6 strides
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 15 in 1:46:43 (7:07). Too lazy to check but pretty sure that's almost a minute faster than my previous best 15 miler
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:41)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 2 Warm Up
3 miles in 18:10 (6:03) + 4 strides
2 Cool Down
PM- 4 (7:19)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:33)
PM- 6 (7:29) Hilly
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4.3 (7:37)
PM- 6.1 (7:03) 8 20s pickups during miles 4 & 5 (6:48 6:45)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 2.5 Warm Up
10x 1' Hard 1' Easy, 3.02 (6:18)
2 Cool Down
PM- 3.5 (7:30)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 6 (7:19)
PM- 4 (7:33)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 15 in 1:45:57 (7:04) Ran with Niels for the first 7.5. Last 7 miles were 6:58, 6:55, 6:53, 6:47, 7:14 (whoops), 6:50, 6:42
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 6 (7:38)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 10.07 (6:56)
20' Warm Up
50' of 5' hard, 5' easy
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:54)
PM- 7 (7:22)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 32' Easy, 8x 8" Hill Sprints, 12' Cool Down
PM- 2 Warm up
6400m Tempo in 23:56 (6:01/ mile)
2 Cool down
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4.1 (7:45)
PM- 7 (7:25)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:32)
PM- 4 (7:25) Stomach issues so I stopped at 4
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 15 in 1:48:00 (7:12) Ran with Niels for the first 10. Last 3 weeks have been 70.5, 73.5, 74.5, time for a down week!
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 5.9 (7:51)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 2.25 Warm up
10x 200 (200 jog recovery) avg ~36-36.5 into a slight headwind
2 Cool down
PM- 3.5 (7:41)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:37)
PM- 5 (7:19)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:33) + 4 strides
PM- 5 (7:09)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 2 Warm Up
4 Tempo (5:52 average)
2 Cool Down
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 6 (7:48)
PM- 3 (7:27) + 4 strides
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 13 in 1:29:59 (6:55) Felt really good
Splits were: 7:16, 7:16, 7:19, 7:18, 6:57, 6:55, 6:55, 6:48, 6:53, 6:44, 6:43, 6:38, 6:14
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 7 (7:38)
PM- 3 (7:33)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 2 Warm Up
5x1600 @ tempo pace w/ 1' rest
5:58, 5:57, 5:56, 5:55, 5:59
2 Cool Down
PM- 4 (7:33)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:40)
PM- 7 (7:19)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:46)
PM- 6 (7:17)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 (7:46)
PM- 4 (7:24)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| Race: |
To Bone And Back (40 Miles) 04:16:02, Place overall: 1, Place in age division: 1 | | AM- To Bone And Back Leg 4:
4.91 Miles in 33:12 (6:45). Warm, hilly, and into a headwind. Meh
PM- 4 (7:41)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 10 with Niels in 1:15:49 (7:35)
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 7 (7:33) Broke in a fresh pair of Pegasus 31's
|
Nike Pegasus 31 Miles: 7.00 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 4.9 (7:46) Been feeling pretty bleh so took it super easy today.
|
Nike Pegasus 31 Miles: 4.90 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4 (7:37)
PM- 7 (7:19) With 8 strides in the middle. Back on track and feeling much better than the past few days
|
Nike Pegasus 31 Miles: 7.00 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 5 (7:27) Shoreline Trail to Green Canyon.
PM- 2.5 Warm Up
8x300 with 1:30 rest. Started at 54.7, ended with 52.4. ~53.5 average
2 Cool Down
|
Nike Pegasus 31 Miles: 4.50 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 (7:29)
PM- 4 (7:48)
|
Nike Pegasus 31 Miles: 3.00 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| Race: |
FireKracker 5K (3.107 Miles) 00:16:52, Place overall: 3, Place in age division: 2 | | Splits were:
5:01.5
5:25.4
5:37.8
47.8 (?!?)
Pretty happy with the race. First 2+ miles were great, but once Gray and Sam Krieg pulled away I kind of coasted it in.
|
Nike Pegasus 31 Miles: 5.00 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | 7 (7:48)
|
Nike Pegasus 31 Miles: 7.00 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 8.25 (7:16) Got to 8 miles at ~58 minutes, so I added on a little to make it a full hour. 8x 20" strides in the middle. Got rolling on them and form felt good and smooth
|
Nike Pegasus 31 Miles: 8.25 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 3 (7:37)
3.2 "Failed Tempo" (6:24)
3 (7:32)
Busy morning so started kind of late. Was pretty warm and legs didn't feel too great. I guess I'm feeling the heat more than I thought, but at least its better than last summer when I would've struggled to run 8:00 pace at this temperature.
PM- 3.5 (7:41)
|
Nike Pegasus 31 Miles: 3.50 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 4.5 (7:11) Rainy and cool, perfect weather for running!
PM- 5.5 (7:19) Had a milkshake earlier and it did not sit well
|
Nike Pegasus 31 Miles: 5.50 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 5 (7:25) + 8x8" hill sprints
PM- 6 (7:11) Threw in one moderate mile at 6:56
|
Nike Pegasus 31 Miles: 6.00 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 2 Warm Up
2k in 7:17.2, 1:30 rest
5x400 in 79.2, 79.0, 80.4, 79.5, 79.0 1:30 rest
2:30 rest
2k in 7:17.6
5x400 in 80.7, 79.6, 80.6, 79.5, 78.6
1 Cooldown
PM- 4.6 (7:48) Took it super easy. Felt like I was going slower than that but the watch said otherwise
|
Nike Pegasus 31 Miles: 3.00 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | AM- 5 (7:54) Nice easy day after yesterday's workout
PM- 4.5 (7:53)
|
Nike Pegasus 31 Miles: 4.50 |
|
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | 16 in 1:53:04 (7:04). Didn't break 7 until the 9th mile but miles 9-15 were all between 6:47-6:55 and mile 16 was in 6:40. Was much better than the last time I did 16.
Also this capped off my first 80 mile week! (I count Monday-Sunday)
RHR- 45
|
Nike Pegasus 31 Miles: 16.00 |
|
Night Sleep Time: 5.50 | Nap Time: 2.50 | Total Sleep Time: 8.00 |
|
| | 7 (7:46) Nice and easy
RHR-47
|
Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | "AM"- 24' Warm up
4800m Tempo: 17:57
2x200: 35.low 34.low
4x100 w/ running start: 15.3 14.7 14.5 15.6
16' Cool down
PM- 4.6 easy around campus (7:30)
RHR- 50
|
Nike Pegasus 31 Miles: 9.60 |
|
Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | AM- 6.5 (7:37) Hilly
PM- 4.75 (7:37)
RHR- 48
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | AM- 6.75 (7:27)
PM- 4.75 (7:17) with 6 strides
RHR-48
|
Nike Pegasus 31 Miles: 11.50 |
|
Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | AM- 5.2 (7:43)
PM- 2.8 (7:48) With 2 strides
RHR- 52
|
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| Race: |
Ririe Days 5k (3.107 Miles) 00:16:41, Place overall: 1, Place in age division: 1 | | 3 Miles Warm Up
5k in 16:40.9. Timing had me in 16:45, but I'm fairly sure that I started my watch on time and didn't stop it early so 4 seconds seems like a big enough discrepany that I'll go with my watch.
Splits, courtesy of Pat's mile markers, were:
5:19.7
5:20.9
6:00.3 for the last 1.1 (5:24 pace)
Even splitting a 5k seems to hurt a lot more than a positive split. Form was/felt really good and smooth for the first 2 miles, but it kind slipped up a bit in the last mile. Need to work on having a good footstrike and stride near end of races because it gets pretty choppy and probably costs me a bit of time.
2 Cool down (really slow)
3 later (7:57)
RHR- 49
|
Nike Pegasus 31 Miles: 5.00 |
|
Night Sleep Time: 5.00 | Nap Time: 2.00 | Total Sleep Time: 7.00 |
| |
| | 8.25 (7:41)
RHR- 49
|
Nike Pegasus 31 Miles: 8.25 |
|
Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
|
| | 8 (7:20) with 6 strides
RHR- 50
|
Nike Pegasus 31 Miles: 8.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | AM- 7 (7:25)
PM- 4 (7:43) After about 600-700 miles my first pair of Pegasus 31's are pretty much dead
RHR- 50
|
Nike Pegasus 31 Miles: 7.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | AM- 2.5 Warm up
8x800 with 2' jog/walk recovery
2:44.4, :41.8, :40.1, :38.6, :39.2, :37.7, :35.7, :33.4
2:38.9 Average
2.5 Cool down
PM- 4 (7:33)
|
Nike Pegasus 31 Miles: 9.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | AM- 6 (7:49)
PM- 4.1 (7:41)
RHR- 52
|
Nike Pegasus 31 Miles: 10.10 |
|
Night Sleep Time: 8.00 | Nap Time: 1.50 | Total Sleep Time: 9.50 |
|
| | AM- 3 Warm Up
8 Mile Tempo in 50:20 (6:17)
Splits: 6:25, :25, :17, :20, :21, :09, :08, :14
1 Cool Down
PM- 3 (7:30)
|
Nike Pegasus 31 Miles: 12.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | AM- 6 (7:46)
PM- 3 (7:49)
RHR- 50
|
Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | 16 in 1:53:25 (7:05). Averaged ~7:20 for the first 5 and then 6:5x for the rest
RHR- 45
|
Nike Pegasus 31 Miles: 16.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 5.5 (7:37) Nice to take an easy day
RHR- 48
|
Nike Pegasus 31 Miles: 5.50 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | AM- 3 Warm Up
10x300 (1:45) started with 53.7 and 52.7. Then clicked off the next 6 all between 51-51.5. Closed with a 50.3 and 49.3. Average was probably close to 51.5.
2 Cool Down
PM- 4.25 (7:25)
|
Nike Pegasus 31 Miles: 5.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | AM- 6 (7:30) + 1 with 5 strides in spikes on grass
PM- 4.5 (7:19) 2 on dirt/gravel then 2.5 on grass
|
Nike Pegasus 31 Miles: 6.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | AM- 6 (7:29)
PM- 5 (7:19)
|
Nike Pegasus 31 Miles: 11.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | AM- 3 Warm Up
4 Mile Tempo in 22:50 (5:42)
5:45.3, 5:45.6, 5:37.8, 5:41.8
Surprisingly fast. I only checked my splits for the first mile and then settled into tempo effort. Maybe I'm starting to get fit or maybe I'm just bad at judging effort
1 Cool Down
PM- 3 (7:24)
|
Nike Pegasus 31 Miles: 3.00 |
|
Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | AM- 3.5 (7:38)
PM- 4.5 (7:25)
|
Nike Pegasus 31 Miles: 3.50 |
|
Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | 15 in 1:43:10 (6:53). First 10 in 1:10:45 so ~ 7:05 pace, then 6x 2' Hard 3' Easy. Right around 6:30 pace for the last 5
|
Nike Pegasus 31 Miles: 15.00 |
|
Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | AM- 4 (8:15) with some friends
PM- 3 (7:30)
|
Nike Pegasus 31 Miles: 7.00 |
|
Night Sleep Time: 6.50 | Nap Time: 1.00 | Total Sleep Time: 7.50 |
|
| | AM- 7 (7:20)
PM- 4 (7:35)
|
Nike Pegasus 31 Miles: 4.00 | Adidas Boston Boost Miles: 7.00 |
|
Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | AM- 3 (7:45) Pulled my left hamstring a couple of days ago. Still doesn't feel too great but it's not terrible either.
PM- As much as I hate missing running, the hamstring hasn't really been improving over the past couple of days. Reading on the internet says I should probably back off, so I guess I will for a couple of days. Hmph
|
Adidas Boston Boost Miles: 3.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | AM- 4 (7:25) + 1 faster on grass (6:28). Hamstring felt better than yesterday, started to feel it a little bit near the end. Going faster feels pretty awkward with it
|
Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 9.00 | Nap Time: 1.50 | Total Sleep Time: 10.50 |
|
| | Hamstring felt much better this morning, but took today off to hopefully speed up the recovery. At this point there's not much of a difference between not running and only running 5 miles anyways.
|
Night Sleep Time: 5.50 | Nap Time: 1.50 | Total Sleep Time: 7.00 |
|
| | AM- 6 (6:45) Threw down a 6:14 last mile and did a couple of quickest strides. Hamstring wasn't locking up on me like it was a couple of days ago. A little tender but big improvement
PM- 2 (7:00)
|
Nike Pegasus 31 Miles: 6.00 | Adidas Boston Boost Miles: 2.00 |
|
Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | AM- 8 (7:03)
PM- 3 (6:48) Last mile in 6:00. Tested out the leg and didn't have any problems
|
Nike Pegasus 31 Miles: 8.00 | Adidas Boston Boost Miles: 3.00 |
|
Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | AM- 6 (7:22)
PM- 5 (7:29)
|
Nike Pegasus 31 Miles: 6.00 | Adidas Boston Boost Miles: 5.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | AM- 3 Warm Up
2x2 Mile , 1 Mile with .3 recovery
11:14.3 (5:37.3, 5:37)
2:05 Jog (6:57 pace)
11:22.3 (5:37, 5:45.3)
2:13 Jog (7:23 pace)
5:46.6
5:49 pace for 5.6 including the jogs
1.4 Cool Down
Good workout. Was going for 3x2 Mile but figured I would risk crossing the line and blowing up hard on the last one so I stopped after the first mile.
PM- 3 (7:05) Quick because of an approaching thunderstorm
|
Nike Pegasus 31 Miles: 3.00 | Adidas Boston Boost Miles: 3.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | AM- 5 (7:32)
PM- 6 (7:19)
|
Nike Pegasus 31 Miles: 5.00 | Adidas Boston Boost Miles: 6.00 |
|
Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | AM- 4 (7:46) Finals + Moving = Bleh
PM- 4 (7:45) Woke up at 8 to take finals, finished cleaning out apartment at 10:30. Fun day
|
Nike Pegasus 31 Miles: 4.00 | Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
|
| | 4 (7:02) Started a tempo run, scrapped it 1 mile in. Finals and moving took way more out of me than I thought it would
|
Nike Pegasus 31 Miles: 4.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | 6 Easy. Flew to Hawaii so ran late
|
Adidas Boston Boost Miles: 6.00 |
|
Night Sleep Time: 4.00 | Nap Time: 4.00 | Total Sleep Time: 8.00 |
|
| | AM- 11 (7:20) Tried to get 13-14 in but it was 80 degrees with 82% humidity and that was brutal.
PM- 5 Progression (6:35)
7:24, 6:47, 6:36, 6:08, 6:01
|
Nike Pegasus 31 Miles: 11.00 | Adidas Boston Boost Miles: 5.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.50 | Total Sleep Time: 8.50 |
|
| | AM- 5 (7:51)
PM- 3.5 (7:43)
|
Nike Pegasus 31 Miles: 5.00 | Adidas Boston Boost Miles: 3.50 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Early Afternoon: 6 (47') 23:45 out 23:15 back. Rainy day = about a billion bugs chilling on the running path here
Evening: 4.5
|
Nike Pegasus 31 Miles: 4.50 | Adidas Boston Boost Miles: 6.00 |
|
Night Sleep Time: 8.00 | Nap Time: 2.00 | Total Sleep Time: 10.00 |
|
| | AM- 4 Hiking
PM- 3 Warm Up
4xMile with .25 recovery:
5:23 (with wind)
1:49
5:43 (part with wind + some uphill)
1:50
5:41 (reverse of mile 2)
1:54
5:52 (reverse of mile 1, lots of headwind)
15 mph wind but some gusts much more than that. Averaged ~5:40 for the miles and 5:57 for the whole 4.75. 80 degrees + 70% humidity without being acclimated is tougher than Altitude. *found a chart with conversions for heat/humidity and even with subtracting time for the altitude difference it said I should've only been hitting 5:40-5:45's, a little less bummed about the workout now
Cooled down to 10
|
Nike Pegasus 31 Miles: 10.00 | Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | AM- 5 Easy
AM2- 2+ Hiking
PM- 4.5
|
Nike Pegasus 31 Miles: 5.00 | Adidas Boston Boost Miles: 6.50 |
|
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | AM- 3 WU
2 Miles in 11:54 (5:53, 6:01) flat then uphill
Stop for a couple minutes because it's too damn hot and humid here
1 Mile in 5:51 downhill
Stop again
1 Mile in 6:04
2 CD
PM- 3.5
|
Nike Pegasus 31 Miles: 9.00 | Adidas Boston Boost Miles: 3.50 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | 6 Easy
|
Nike Pegasus 31 Miles: 6.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Flight back from Hawaii left 2am MST and didn't get back home until 4:30. Minimal sleep on the flights.
14 in 1:39:20 (7:04).
|
Nike Pegasus 31 Miles: 14.00 |
|
Night Sleep Time: 2.00 | Nap Time: 1.00 | Total Sleep Time: 3.00 |
|
| | AM- 12.5 Hours of glorious sleep
PM- 7.5 (7:20)
|
Adidas Boston Boost Miles: 7.50 |
|
Night Sleep Time: 12.50 | Nap Time: 0.00 | Total Sleep Time: 12.50 |
|
| | AM- 4 (7:30)
PM- 5 (7:30)
|
Nike Pegasus 31 Miles: 4.00 | Adidas Boston Boost Miles: 5.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | AM- 3.5
PM- 3 Warm Up
4x Mile with .3 rest
5:22 (2:05) flat
5:28 (2:15) One little 100m uphill near the end
5:34 (2:22) Uphill first .75, flat 100m, downhill last 300
5:30 flat
All but #3 had at least 2 90 degree turns. ~5:28-29 average, probably a couple seconds a mile slower than a track. Total was 4.92 miles at 5:49 pace
1 Cool Down
|
Nike Pegasus 31 Miles: 6.50 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | AM- Moved back to Logan
PM- 6. Been sick for like a week, hopefully I can shake it soon
|
Adidas Boston Boost Miles: 6.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | AM- 4 (7:30)
PM- 3 Warm Up
3 Tempo (5:39): 5:34, 5:46, 5:36. Felt surprisingly good and controlled
2 Cool Down
|
Nike Pegasus 31 Miles: 3.00 | Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | AM- 4 (7:38) Hit 2000 miles on the year yesterday
PM- 4 (7:46)
|
Nike Pegasus 31 Miles: 4.00 | Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | 13 in 1:28:49 (6:50).
|
Nike Pegasus 31 Miles: 13.00 |
|
Night Sleep Time: 6.00 | Nap Time: 2.00 | Total Sleep Time: 8.00 |
|
| | 6 (7:30)
|
Adidas Boston Boost Miles: 6.00 |
|
Night Sleep Time: 6.00 | Nap Time: 0.50 | Total Sleep Time: 6.50 |
|
| | Noon- 4 (7:30)
PM- 5 (7:25)
|
Nike Pegasus 31 Miles: 5.00 | Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 6.50 | Nap Time: 2.00 | Total Sleep Time: 8.50 |
|
| | AM- 3 (7:27)
PM- 3 Warm Up
4x .5 hard with .2 recovery = 2.6 Miles at 5:42 pace
1 Cool Down
|
Nike Pegasus 31 Miles: 3.00 | Adidas Boston Boost Miles: 3.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 5.4 (7:43)
|
Nike Pegasus 31 Miles: 5.40 |
|
Night Sleep Time: 6.00 | Nap Time: 1.50 | Total Sleep Time: 7.50 |
|
| | 4 (7:40) + Strides
|
Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 7.00 | Nap Time: 1.50 | Total Sleep Time: 8.50 |
|
| Race: |
USU Aggie Invitational (4 Miles) 00:21:36, Place overall: 11 | | Started out pretty well and hung onto the pack for the first 2 miles. Splits were about 4:55 then 10:15. Then in the third mile the pack started surging and I went with it for about 100 meters and dropped, can't remember exactly when I fell off but I'm pretty sure it was less than 3 miles in. I'd guess I hit 3 miles in around 15:50 (+/-) and 5k in ~16:30. The last mile was tough (and slow) and I was dragging myself to the finish.
|
Nike Pegasus 31 Miles: 5.50 |
|
Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | 6 (7:41)
|
Nike Pegasus 31 Miles: 6.00 |
|
Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | AM- 4 (7:33)
PM- 5 (7:30)
|
Nike Pegasus 31 Miles: 5.00 | Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | AM- 3.5 (7:25)
PM- 2 Warm Up straight into a 6 mile progression. Went 6:38, 6:26, 6:06, 6:05, 5:52, 5:35
0.5 Cool Down
|
Nike Pegasus 31 Miles: 3.50 | Adidas Boston Boost Miles: 8.50 |
|
Night Sleep Time: 6.00 | Nap Time: 0.50 | Total Sleep Time: 6.50 |
|
| | AM- 4 (7:25)
PM- 6.5 (7:14) Legs felt great
|
Nike Pegasus 31 Miles: 6.50 | Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | AM- 4 (7:24)
PM- 6 (7:31)
|
Nike Pegasus 31 Miles: 6.00 | Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 5.50 | Nap Time: 1.00 | Total Sleep Time: 6.50 |
|
| | AM- 6 (7:31)
PM- 4 (7:24) + 8x30" strides
|
Nike Pegasus 31 Miles: 6.00 | Adidas Boston Boost Miles: 4.50 |
|
Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
|
| | AM- 11 mile progression in 1:09:50 (6:19)
Splits: 7:27, 6:47, 6:47, 6:26, 6:17, 6:21, 6:10, 5:52, 5:59, 5:57, 5:42
1 mile cool down
PM- 3 (7:33)
|
Nike Pegasus 31 Miles: 3.00 | Adidas Boston Boost Miles: 12.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 6 (7:27)
|
Nike Pegasus 31 Miles: 6.00 |
|
Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | AM- 4 (7:25)
PM- 6 (7:27)
|
Nike Pegasus 31 Miles: 6.00 | Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
|
| | First workout with the USU team! 6x800 then 7x600. Averaged ~2:38 for the 800s and ~1:57 for the 600s. This was the hardest workout I've run in a long time.
|
Nike Pegasus 31 Miles: 5.00 |
|
Night Sleep Time: 5.00 | Nap Time: 2.00 | Total Sleep Time: 7.00 |
| |
| | 8.25 in the rain
|
Adidas Boston Boost Miles: 8.25 |
|
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | 67.5 minutes + strides, core
|
Nike Pegasus 31 Miles: 10.00 |
|
Night Sleep Time: 6.50 | Nap Time: 1.00 | Total Sleep Time: 7.50 |
|
| | Pre meet + strides
|
Nike Vomero 9 Miles: 5.00 |
|
Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
|
| Race: |
Montana State Invite (4.971 Miles) 00:27:07, Place overall: 32 | | Good race. First mile was slow cause it was an uphill start and pretty hill. Started hurting pretty bad a little before the 3 mile mark but kept it together and didn't blow up.
Splits were:
5:23?
10:43 (5:20)
16:04 (5:21)
21:42 (5:38)
27:07 (5:25)
|
Nike Vomero 9 Miles: 6.00 |
|
Night Sleep Time: 7.50 | Nap Time: 0.50 | Total Sleep Time: 8.00 |
|
| | 5 easy
|
Adidas Boston Boost Miles: 5.00 |
|
Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
|
| | AM- 8 w/ 6 strides in the last mile
PM1- Lots of core and then more core
PM2- 3
|
Nike Pegasus 31 Miles: 8.00 | Nike Vomero 9 Miles: 3.00 |
|
Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Morning Workout 4x600, 4x600, 3x600
This was a tough one.
First set was good, first half is uphill and the second half is a bit downhill.
1:55
1:53
1:52
1:52
5+ minutes recovery
Second set had less uphill and more downhill
1:45
1:49
1:47
1:52 this is about where I started to fall apart
5 minutes recovery
Third set same as the first set
1:51
2:00
2:01 bleh
Weighed in at 115 after practice
Legs + core later
|
Nike Vomero 9 Miles: 5.00 |
|
Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
|
| | 8 + drills + lots of core
|
Nike Pegasus 31 Miles: 8.00 |
|
Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | AM- 4
PM- 30 minutes + strides and core
|
Nike Pegasus 31 Miles: 4.00 | Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 4 Mile Tempo in 22:10 (5:33).
5:32, 5:39, 5:23, 5:35
|
Nike Pegasus 31 Miles: 4.00 | Nike Lunaracer Miles: 4.00 |
|
Night Sleep Time: 6.00 | Nap Time: 3.00 | Total Sleep Time: 9.00 |
|
| | 8 easy
|
Nike Pegasus 31 Miles: 8.00 |
|
Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | 4
|
Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | AM- 6.2
PM- 3.9
|
Nike Pegasus 31 Miles: 6.20 | Nike Vomero 9 Miles: 3.90 |
|
Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 |
|
| | 8.25 with 8x 90' hard, 90' easy.
|
Nike Vomero 9 Miles: 8.25 |
|
Night Sleep Time: 5.00 | Nap Time: 0.50 | Total Sleep Time: 5.50 |
|
| | AM- 8 + core
PM- 4
|
Nike Pegasus 31 Miles: 8.00 | Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | AM- 7
PM- 4 + strides, core
|
Nike Pegasus 31 Miles: 4.00 | Nike Vomero 9 Miles: 7.00 |
|
Night Sleep Time: 6.75 | Nap Time: 1.50 | Total Sleep Time: 8.25 |
|
| | 4 mile tempo in 21:16 (5:19). 5:10, 5:20, 5:19, 5:27
2x 300m hills and 2x 150 m hills
Tempo was really good, 2 months ago that would've been 5k pr pace so that's pretty cool
|
Nike Vomero 9 Miles: 5.00 | Nike Lunaracer Miles: 5.00 |
|
Night Sleep Time: 5.00 | Nap Time: 2.00 | Total Sleep Time: 7.00 |
|
| | 12.3 in 91 minutes. Started at ~7800' and got up almost 8600 before we turned around
|
Nike Vomero 9 Miles: 12.30 |
|
Night Sleep Time: 5.50 | Nap Time: 2.00 | Total Sleep Time: 7.50 |
|
| | 6
|
Adidas Boston Boost Miles: 6.00 |
|
Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
|
| | AM- 7
PM- 4 + strides, core
|
Nike Pegasus 31 Miles: 7.00 | Nike Vomero 9 Miles: 4.00 |
|
Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
|
| | 5x800, 3x600. 400m downhill, 200m flat, 200m uphill
2:32, 2:32, 2:24, 2:24, 2:26, 1:39, 1:38, 1:38
|
Nike Vomero 9 Miles: 5.50 | Nike Lunaracer Miles: 4.50 |
|
Night Sleep Time: 5.50 | Nap Time: 2.00 | Total Sleep Time: 7.50 |
|
| | AM- 7
PM- 4 + core
|
Nike Pegasus 31 Miles: 7.00 | Adidas Boston Boost Miles: 4.00 |
|
Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
|
| | Pre-meet 36 minutes + strides, core
|
Nike Vomero 9 Miles: 5.00 |
|
Night Sleep Time: 4.50 | Nap Time: 3.25 | Total Sleep Time: 7.75 |
|
| Race: |
USU Invitational (4 Miles) 00:21:28 | | It was a pr but not my best race. Mentally checked out a few times during there race and legs felt pretty awful. Really pushed in the middle of the race to try to keep in contact, but blew up hard the last mile. Lots of crap with school this week so I wasn't really as mentally prepared tor race as I should have been. At least pr'ing, even if it was a bad race, still shows that I'm progressing
|
Nike Vomero 9 Miles: 6.00 | Nike Lunaracer Miles: 4.00 |
|
Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
|
| | 12.5 in 90 minutes
|
Adidas Boston Boost Miles: 12.50 |
|
Night Sleep Time: 8.00 | Nap Time: 1.75 | Total Sleep Time: 9.75 |
|
| | 6
|
Nike Pegasus 31 Miles: 6.00 |
|
Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | 8 + core
|
Nike Vomero 9 Miles: 8.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Fartlek + warm-up/cool-down.
9 miles total
|
Adidas Boston Boost Miles: 9.00 |
|
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | 8.2
|
Nike Pegasus 31 Miles: 8.20 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 7 + strides
|
Nike Pegasus 31 #2 Miles: 7.00 |
|
Night Sleep Time: 4.00 | Nap Time: 0.50 | Total Sleep Time: 4.50 |
|
| | 10 mile progression
7:41, 7:31, 6:45, 6:15, 6:05, 6:06, 5:50, 5:51, 5:44, 5:39
1 cool down
|
Adidas Boston Boost Miles: 11.00 |
|
Night Sleep Time: 8.75 | Nap Time: 2.25 | Total Sleep Time: 11.00 |
|
| | 12.4 miles in 90 minutes
|
Nike Pegasus 31 #2 Miles: 12.40 |
|
Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
|
| | 3.2 easy
|
Nike Vomero 9 Miles: 3.20 |
|
Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | AM- 8
PM- 4 + core
|
Nike Pegasus 31 Miles: 8.00 | Nike Vomero 9 Miles: 4.00 |
|
Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
|
| | 10 miles in 68 minutes (6:47)
8 x 3' hard 90" easy in the middle
Splits:
7:46, 7:35, 6:11, 6:18, 6:08, 5:55, 6:09, 6:25, 7:30, 7:56
|
Adidas Boston Boost Miles: 10.00 |
|
Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 |
|
| | AM- 7
PM- 4 + core
|
Nike Pegasus 31 Miles: 4.00 | Nike Pegasus 31 #2 Miles: 7.00 |
|
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | AM- 7
PM- 4 + strides, core
|
Nike Vomero 9 Miles: 4.00 | Nike Pegasus 31 #2 Miles: 7.00 |
|
Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
|
| | Progression Run in 1:05 (6:30).
7:55, 8:03, 7:04, 6:46, 6:13, 6:12, 5:43, 5:48, 5:35, 5:37
15 min cool down + core
|
Nike Vomero 9 Miles: 11.50 |
|
Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
|
| | 11 mile trail run
|
Nike Pegasus 31 #2 Miles: 11.00 |
|
Night Sleep Time: 6.00 | Nap Time: 4.00 | Total Sleep Time: 10.00 |
|
| | 5 easy
|
Nike Vomero 8 Miles: 5.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | AM- 7
PM- 4 + strides, core
|
Nike Vomero 9 Miles: 4.00 | Nike Pegasus 31 #2 Miles: 7.00 |
|
Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | 25 min warm-up
4 mile tempo in 21:42
5:33 (2:55 oops, 2:38), 5:21, 5:22, 5:26
25 min cool-down
|
Adidas Boston Boost Miles: 6.00 | Nike Lunaracer Miles: 4.00 |
|
Night Sleep Time: 6.50 | Nap Time: 1.00 | Total Sleep Time: 7.50 |
|
| | AM- 7
PM- 4 + core
|
Nike Pegasus 31 Miles: 4.00 | Nike Pegasus 31 #2 Miles: 7.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | AM- 8
PM- 4 + strides, core
|
Nike Pegasus 31 #2 Miles: 8.00 | Nike Vomero 8 Miles: 4.00 |
|
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | 1 1 2 2 3 3 2 2 1 1 Fartlek
9 miles total
|
Adidas Boston Boost Miles: 9.00 |
|
Night Sleep Time: 6.50 | Nap Time: 1.00 | Total Sleep Time: 7.50 |
|
| | 12.3 in 90 minutes. Windy
|
Nike Pegasus 31 #2 Miles: 12.30 |
|
Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
|
| | 6 easy
|
Nike Vomero 8 Miles: 6.00 |
|
Night Sleep Time: 9.25 | Nap Time: 0.00 | Total Sleep Time: 9.25 |
|
| | AM- 6
PM- 4 + strides, core
|
Nike Pegasus 31 #2 Miles: 6.00 | Nike Vomero 8 Miles: 4.00 |
|
Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
|
| | 10 at 6:51 pace
8x 3' hard 90" easy in the middle
|
Adidas Boston Boost Miles: 10.00 |
|
Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
|
| | AM- 6
PM- 4 + core
|
Nike Vomero 9 Miles: 6.00 | Nike Vomero 8 Miles: 4.00 |
|
Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | AM- 8
PM- 4 + strides
|
Nike Pegasus 31 #2 Miles: 8.00 | Nike Vomero 8 Miles: 4.00 |
|
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | 25 min warm-up
6x 800 w/ 2-2:30 rest + 4x200
2:29, 2:30, 2:29, 2:27, 2:26, 2:29
15 min cool-down
|
Nike Vomero 9 Miles: 5.00 | Nike Lunaracer Miles: 3.50 |
|
Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
|
| | 12.1 at 6:58. Last 7 at a little under 6:40 pace
|
Nike Pegasus 31 #2 Miles: 12.10 |
|
Night Sleep Time: 7.50 | Nap Time: 2.00 | Total Sleep Time: 9.50 |
|
| | 7
|
Adidas Boston Boost Miles: 7.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | AM- 7
PM- 4 + strides, core
|
Nike Pegasus 31 #2 Miles: 7.00 | Nike Vomero 8 Miles: 4.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 8 w/ 5 mile progression
|
Nike Vomero 9 Miles: 8.00 |
|
Night Sleep Time: 5.75 | Nap Time: 2.25 | Total Sleep Time: 8.00 |
|
| | AM- 7
PM- 4 + strides
|
Nike Pegasus 31 #2 Miles: 7.00 | Nike Vomero 8 Miles: 4.00 |
|
Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | AM- 7
PM- 4 + strides
|
Adidas Boston Boost Miles: 7.00 | Nike Vomero 9 Miles: 4.00 |
|
Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | 8 mile progression run:
7:26, 6:50, 6:10, 6:08, 5:50, 5:44, 5:32, 5:42 (6:08 avg)
2 mile cool-down
|
Nike Vomero 9 Miles: 10.00 |
|
Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
|
| | 13.1 in 91' (6:55)
|
Nike Pegasus 31 #2 Miles: 13.10 |
|
Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | 6 miles to end the last week of fall training!
|
Nike Vomero 8 Miles: 6.00 |
|
Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | First day off in awhile. I can take up to two weeks off, but I think I'll only take about 5-7 days and then just do easy mileage until the next training cycle starts.
Did some strength work for hips, calves, and hamstrings today because I can't stand not doing anything.
|
Night Sleep Time: 5.75 | Nap Time: 2.00 | Total Sleep Time: 7.75 |
|
| | Hips, Hanstrings, Calves, and push ups
|
Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
|
| | Calves, hips, hamstrings, and push-ups.
Feeling great, will probably only make it to Friday or Saturday before I cave and start running
|
Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | |
Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | |
Night Sleep Time: 5.00 | Nap Time: 3.00 | Total Sleep Time: 8.00 |
|
| | 3.1
|
Nike Vomero 8 Miles: 3.10 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 3.5
|
Nike Pegasus 31 #2 Miles: 3.50 |
|
Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | 5
|
Nike Vomero 8 Miles: 5.00 |
|
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | 6. Last 2 miles in 6:40, 6:30. Ready to start training for track!
|
Nike Pegasus 31 #2 Miles: 6.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 5 in the snow and wind
|
Nike Vomero 8 Miles: 5.00 |
|
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | AM- 4.3 maybe more later
PM- 2.5
|
Nike Pegasus 31 #2 Miles: 6.80 |
|
Night Sleep Time: 6.50 | Nap Time: 2.00 | Total Sleep Time: 8.50 |
|
| | 6
|
Nike Vomero 8 Miles: 6.00 |
|
Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | 6.4
|
Nike Pegasus 31 #2 Miles: 6.40 |
|
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | 6
|
Nike Vomero 8 Miles: 6.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 7 + core
|
Nike Vomero 9 Miles: 7.00 |
|
Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | 8
|
Nike Pegasus 31 #2 Miles: 8.00 |
|
Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
|
| | 8
|
Nike Vomero 9 Miles: 8.00 |
|
Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 8 + core
|
Nike Pegasus 31 #2 Miles: 8.00 |
|
Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
|
| | AM- 4
PM- 7 + core, legs
|
Nike Vomero 9 Miles: 7.00 | Nike Vomero 8 Miles: 4.00 |
|
Night Sleep Time: 6.75 | Nap Time: 0.75 | Total Sleep Time: 7.50 |
|
| | 9.2 (6:50) good run!
|
Nike Pegasus 31 #2 Miles: 7.50 |
|
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | 6
|
Nike Vomero 8 Miles: 6.00 |
|
Night Sleep Time: 11.00 | Nap Time: 0.00 | Total Sleep Time: 11.00 |
|
| | 7.6 + core
|
Nike Vomero 9 Miles: 7.60 |
|
Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
|
| | AM- 4
PM- 6
|
Nike Pegasus 31 #2 Miles: 4.00 | Nike Vomero 8 Miles: 6.00 |
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Night Sleep Time: 5.75 | Nap Time: 2.00 | Total Sleep Time: 7.75 |
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| | AM- 3.3
PM- 3 Warm-up
Raced a 4x800 with/against the rest of the team
We were supposed to run 1:41 high (2:15 pace) through 600 then kick the last 200
Splits were around 35, 37, 37, and then around 29.high or 30.low for 2:19. Was probably on track for a 27-28 for the first 100 of the last lap, but the turns on the indoor track are tough and I kind of blew up a little bit.
3 Cool-down
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Adidas Boston Boost Miles: 3.30 | Nike Vomero 9 Miles: 6.00 | Nike Lunaracer Miles: 0.50 |
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Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | AM- 4
PM- 7 + 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: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | AM- 4.1
PM- 6.5 + core
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Nike Vomero 9 Miles: 6.50 | Nike Vomero 8 Miles: 4.10 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | 8 + core
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Nike Pegasus 31 #2 Miles: 8.00 |
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Night Sleep Time: 6.75 | Nap Time: 3.50 | Total Sleep Time: 10.25 |
|
| | 8
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Nike Vomero 9 Miles: 8.00 |
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Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | 9
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Nike Pegasus 31 #2 Miles: 9.00 |
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Night Sleep Time: 4.00 | Nap Time: 2.50 | Total Sleep Time: 6.50 |
|
| | AM- 5
PM- 8 + core
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Nike Vomero 9 Miles: 8.00 | Nike Vomero 8 Miles: 5.00 |
|
Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
|
| | AM- 4
PM- 6 + core
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Nike Pegasus 31 #2 Miles: 6.00 | Nike Vomero 8 Miles: 4.00 |
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Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | AM- 3
PM- 7
Last final was today, Calculus 3. One of the most difficult math exam's I've ever had
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Nike Vomero 9 Miles: 7.00 | Nike Vomero 8 Miles: 3.00 |
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Night Sleep Time: 5.00 | Nap Time: 3.00 | Total Sleep Time: 8.00 |
|
| | AM- 8 + core
PM- 4 + strides
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Adidas Boston Boost Miles: 4.00 | Nike Pegasus 31 #2 Miles: 8.00 |
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Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | 13 (6:51)
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Nike Pegasus 31 #2 Miles: 13.00 |
|
Night Sleep Time: 9.75 | Nap Time: 0.00 | Total Sleep Time: 9.75 |
|
| | 5
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Nike Vomero 8 Miles: 5.00 |
|
Night Sleep Time: 8.25 | Nap Time: 2.50 | Total Sleep Time: 10.75 |
|
| | AM- 8 + core
PM- 4
|
Adidas Boston Boost Miles: 4.00 | Nike Vomero 9 Miles: 8.00 |
|
Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
|
| | AM- 8 + core
PM- 5
|
Nike Pegasus 31 #2 Miles: 8.00 | Nike Vomero 8 Miles: 5.00 |
|
Night Sleep Time: 8.75 | Nap Time: 0.00 | Total Sleep Time: 8.75 |
|
| | AM- 3
PM- 7 + core
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Adidas Boston Boost Miles: 3.00 | Nike Vomero 9 Miles: 7.00 |
|
Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | AM- 8
PM- 4 + core
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Nike Pegasus 31 #2 Miles: 8.00 | 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- 6 Snowy
PM- 3 More snow, stomach was messed up + core
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Nike Vomero 9 Miles: 9.00 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | 10 + core
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Nike Pegasus 31 #2 Miles: 10.00 |
|
Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | AM- 6
PM- 4
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Nike Vomero 9 Miles: 6.00 | Nike Vomero 8 Miles: 4.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | AM- 8
PM- 4 + core
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Nike Pegasus 31 #2 Miles: 8.00 | Nike Vomero 8 Miles: 4.00 |
|
Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 |
|
| | AM- 8
PM- 4 + core
|
Nike Vomero 9 Miles: 8.00 | Nike Vomero 8 Miles: 4.00 |
|
Night Sleep Time: 8.00 | Nap Time: 0.75 | Total Sleep Time: 8.75 |
|
| | AM- 8
PM- 4 + core
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Nike Pegasus 31 #2 Miles: 8.00 | 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- 9 w/ 1 mile faster in 4:52. A little rolling probably about 20 feet net downhill.
PM- 4 + core
3113 miles this year compared to ~2100 in 2014. Pretty big jump in mileage and consistency
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Nike Vomero 9 Miles: 9.00 | Nike Vomero 8 Miles: 4.00 |
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Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
|
| |
Nike Pegasus 31 Miles: 548.90 | Adidas Boston Boost Miles: 287.05 | Nike Vomero 9 Miles: 255.75 | Nike Lunaracer Miles: 25.50 | Nike Pegasus 31 #2 Miles: 275.10 | Nike Vomero 8 Miles: 136.20 |
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Night Sleep Time: 1240.75 | Nap Time: 84.00 | Total Sleep Time: 1324.75 | |
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