The Grind

January 2015

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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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to Ukraine's Armed Forces
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
255.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Jan 01, 2015
Total Distance
8.00

8 (7:08)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 02, 2015
Total Distance
7.00

 7 (6:58)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 03, 2015
Total Distance
4.00

4 (6:51)

snowy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 04, 2015
Total Distance
12.00

12 in 1:17:14 (7:16)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 05, 2015
Total Distance
4.00

4 (7:06)

icy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 06, 2015
Total Distance
6.00

45 easy (6)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 07, 2015
Total Distance
10.00

AM - 4 (6:55)

PM - 6 (6:58)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 08, 2015
Total Distance
10.00

AM - Easy 30 min (4)

PM - 6 (7:16)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 09, 2015
Total Distance
10.00

AM - 4 (7:00)

PM - 6 (7:16)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 10, 2015
Total Distance
7.00

7 easy (7:17)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 11, 2015
Total Distance
14.00

14 in 1:40:34 (7:11)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 12, 2015
Total Distance
6.00

6 (7:00)

Snowy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 13, 2015
Total Distance
10.00

AM - 4 (7:30)

PM - 6

1 Warm up

2x2 Miles w/ 5 min rest in 11:33 11:35

1 Cooldown

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 14, 2015
Total Distance
10.00

AM - 4 (7:37)

PM - 6 (7:27)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 15, 2015
Total Distance
10.00

AM - 4 (7:35)

PM - 6 (7:19)

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 16, 2015
Total Distance
10.00

AM - 4

10x200 avg ~37

PM - 6 easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 17, 2015
Total Distance
6.00

6 easy (7:22)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 18, 2015
Total Distance
15.00

15 in 1:49. Longest run yet!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 19, 2015
Total Distance
6.00

PM - 6 (7:09)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 20, 2015
Total Distance
10.00

AM - 4 (7:25)

PM - 6

1 Warm up 

4 Tempo in 23:26 (5:47, 5:51, 5:54, 5:53)

1 Cooldown

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 21, 2015
Total Distance
10.00

AM- 4 (7:30)

PM- 6 (7:19)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 22, 2015
Total Distance
9.00

Am- 4 (7:25)

PM- 5 (7:30)

Left Achilles is sore/bothersome. Might have to back off for a couple of days

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 23, 2015
Total Distance
0.00

Rest for achielles.

~400-500 Calf raises

~300 Squats

+Hip flexor exercies

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 24, 2015
Total Distance
0.00

Rest again

400 calf raises

150 squats

Hip flexor exercies

and calf stretches

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 25, 2015
Total Distance
5.00

5 easy (7:25) achielles still a little tender 

500 calf raises (going to be sore tomorrow)

190 squats

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 26, 2015
Total Distance
10.00

AM- 4 (7:03)

PM- 6 (7:15)

Achilles feels better. Still a little tender but improving

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 27, 2015
Total Distance
10.00

AM- 4 (7:12)

PM- 6 (7:19)

Achilles feeling better again. Loosening up my calves has really helped

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 28, 2015
Total Distance
11.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 29, 2015
Total Distance
9.00

AM- 3 easy (7:45) Forced myself to take it really easy this morning

PM- 6 (7:19)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 30, 2015
Total Distance
10.00

AM- 4

16x200 ~37.5 (1 min rest)

PM- 6 easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 31, 2015
Total Distance
6.00

6 (7:12)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Total Distance
255.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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