The Grind

Ririe Days 5k

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Lunaracer Lifetime Miles: 122.50
Nike Vomero 9 #2 Lifetime Miles: 460.20
Nike Pegasus 32 Lifetime Miles: 435.70
Nike Lunaracer #2 Lifetime Miles: 155.50
Nike Pegasus 33 #1 Lifetime Miles: 569.50
Nike Pegasus 33 #2 Lifetime Miles: 528.50
Nike Pegasus 33 #3 Lifetime Miles: 56.00
Totals
Total Distance
77.95
Nike Pegasus 31 Miles: 42.10
Night Sleep Time: 50.50Nap Time: 4.50Total Sleep Time: 55.00
Sun, Jul 12, 2015
Total Distance
16.00

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: 5.50Nap Time: 2.50Total Sleep Time: 8.00
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Mon, Jul 13, 2015
Total Distance
7.00

7 (7:46) Nice and easy

RHR-47

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Tue, Jul 14, 2015
Total Distance
13.10

"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: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Wed, Jul 15, 2015
Total Distance
11.25

AM- 6.5 (7:37) Hilly 

PM- 4.75 (7:37)

RHR- 48

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Jul 16, 2015
Total Distance
11.50

AM- 6.75 (7:27)

PM- 4.75 (7:17) with 6 strides

RHR-48

Nike Pegasus 31 Miles: 11.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
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Fri, Jul 17, 2015
Total Distance
8.00

AM- 5.2 (7:43)

PM- 2.8 (7:48) With 2 strides

RHR- 52

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Sat, Jul 18, 2015
Race: Ririe Days 5k (3.107 Miles) 00:16:41, Place overall: 1, Place in age division: 1
Total Distance
11.10

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: 5.00Nap Time: 2.00Total Sleep Time: 7.00
Comments(1)
Totals
Total Distance
77.95
Nike Pegasus 31 Miles: 42.10
Night Sleep Time: 50.50Nap Time: 4.50Total Sleep Time: 55.00
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