| 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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| | 15 in 1:47:41 (7:11)
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| | 6 easy
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| | 6 (7:27)
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| | 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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| | 6 (7:17)
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| | 6 Easy
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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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| | 7 (7:18)
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| | 7 w/ 2 @ 5:57
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| | AM- 3 (7:25) + 6x100m strides
PM- 6 (7:09)
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| | 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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| | AM- 4 + 6x strides (7:24)
PM- 5 (7:29)
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| | AM- 6 w/ 4x1' surges at ~5:15 pace
PM- 6 (7:16)
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| | AM- 3 (7:25)
PM- 5 (7:11)
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| | 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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| | 5 (7:33)
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| | 9 (7:19) Started out pretty slow but got rolling by the end
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| | 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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| | 9 (7:16)
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| | 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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| 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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| | 5 really easy.
8th 60+ mile week of this year. Only had 6 all of last year.
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| | AM- 4 easy
PM- 6 (7:25) Rain/hail on and off
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| | AM- Lazy and didn't run
PM- 9 (7:14) in the rain
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| | 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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| | 9 (7:17). Seems like my easy pace has dropped 5-10 seconds a mile.
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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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| | 6 (7:35)
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| | 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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| | 6 (7:16)
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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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