| 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 Vomero 8 Miles: 120.00 | Nike Vomero 9 Miles: 47.50 | Nike Pegasus 31 #2 Miles: 68.00 | Adidas Boston Boost Miles: 24.00 | Nike Lunaracer Miles: 36.00 | Nike Pegasus 31 #3 Miles: 34.30 |
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Night Sleep Time: 227.25 | Nap Time: 5.00 | Total Sleep Time: 232.25 | |
| | AM- 4
PM- 8 + core
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Nike Vomero 8 Miles: 12.00 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | AM- 6
PM- 7 + core
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Nike Vomero 9 Miles: 6.00 | Nike Pegasus 31 #2 Miles: 7.00 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | AM- 3
PM- 2 up
4x1600, 800:
503, 5:03, 5:03, 5:03, 2:34
2 down
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Adidas Boston Boost Miles: 3.00 | Nike Lunaracer Miles: 7.00 | Nike Vomero 8 Miles: 4.00 |
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Night Sleep Time: 8.00 | Nap Time: 2.00 | Total Sleep Time: 10.00 |
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| | AM- 7
PM- 4 + core
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Nike Vomero 9 Miles: 7.00 | Nike Vomero 8 Miles: 4.00 |
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Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | 14 at a 6:33 average
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Nike Pegasus 31 #2 Miles: 14.00 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | 5
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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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| | 8x400 (400 jog)
67.3, 69.3, 68.6, 68.5, 68.5, 69.3, 68.8, 68.3
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Nike Lunaracer Miles: 3.50 | Nike Vomero 8 Miles: 5.00 |
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Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | AM- 8 + core
PM- 4
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Nike Vomero 9 Miles: 4.00 | Nike Vomero 8 Miles: 8.00 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | AM- 6
PM- 4 + core
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Nike Vomero 9 Miles: 4.00 | Nike Pegasus 31 #2 Miles: 6.00 |
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Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | 8 mile progression:
7:05, 6:28, 6:24, 6:19, 6:05, 5:49, 5:46, 5:46
2 mile cool down
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Nike Vomero 8 Miles: 10.00 |
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Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | AM- 6
PM- 4 + core
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Adidas Boston Boost Miles: 4.00 | Nike Vomero 9 Miles: 6.00 |
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Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | 13 (6:39) closed in 6:16 into a headwind.
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Nike Pegasus 31 #2 Miles: 13.00 |
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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: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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| | AM- 3
PM- 2 warm up
3x (3x 600 / 200) at 2:00 / :45 + 6x200
Went 8:12, 8:18, 8:21, 36, 35, 36, 36, 36, 36
600's were all 1:58-2:00, 200's were a little slow at 46-47
2 cool down
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Adidas Boston Boost Miles: 3.00 | Nike Vomero 9 Miles: 4.00 | Nike Lunaracer Miles: 7.00 |
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Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 |
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| | AM- 4
PM- 7 + 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: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | AM- 7.5
PM- 4.5 + core
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Nike Vomero 9 Miles: 4.50 | Nike Vomero 8 Miles: 7.50 |
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Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | AM- 4
PM- 8 + 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: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | PM- 4x1600 (800 jog), 4x150 (250 jog)
5:01, 5:07, 5:10, 5:16, 24, 24, 24, 24
Not a good workout
Late- 3 + core
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Nike Vomero 9 Miles: 3.00 | Nike Lunaracer Miles: 7.00 | Nike Vomero 8 Miles: 4.00 |
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Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 |
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| | 12
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Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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| | 5
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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- 3
PM- 4x400 (~20 sec jog) 3 min jog, 4x400
72, 77, 74, 74
73, 74, 75, 76
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Nike Vomero 9 Miles: 3.00 | Nike Lunaracer Miles: 2.50 | Nike Vomero 8 Miles: 5.50 |
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Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | AM- 5
PM- 8 + core
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Nike Pegasus 31 #2 Miles: 5.00 | Nike Vomero 8 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- 4
PM- 8 + core
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Nike Pegasus 31 #2 Miles: 4.00 | Nike Pegasus 31 #3 Miles: 8.00 |
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Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 |
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| | AM- 3
PM-
2x1200 (5 min jog): 3:33, 3:35
2x800 (4 min jog): 2:16, 2:20
2x400 (3 min jog): 65, 64
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Nike Vomero 9 Miles: 3.00 | Nike Lunaracer Miles: 5.00 | Nike Vomero 8 Miles: 5.00 |
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Night Sleep Time: 9.25 | Nap Time: 0.00 | Total Sleep Time: 9.25 |
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| | AM- 8
PM- 4 + core
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Nike Vomero 8 Miles: 8.00 | Nike Pegasus 31 #3 Miles: 4.00 |
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Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | 14.3 in 1:42:17
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Nike Pegasus 31 #3 Miles: 14.30 |
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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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Adidas Boston Boost 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- 3
PM- 800, 4x1000 (600 jog)
2:28, 3:07, 3:05, 3:07, 3:09
Supposed to go 5:00 pace until the last 200 and then close in 35's
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Nike Vomero 9 Miles: 3.00 | Nike Lunaracer Miles: 4.00 | Nike Vomero 8 Miles: 5.00 |
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Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | AM- 4
PM- 8 + core
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Adidas Boston Boost Miles: 4.00 | Nike Vomero 8 Miles: 8.00 |
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Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 |
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| | AM- 8
PM- 4
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Nike Pegasus 31 #2 Miles: 4.00 | Nike Pegasus 31 #3 Miles: 8.00 |
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Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | 5 + 4x150 strides
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Nike Vomero 8 Miles: 6.00 |
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Night Sleep Time: 8.00 | Nap Time: 2.00 | Total Sleep Time: 10.00 |
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Nike Vomero 8 Miles: 120.00 | Nike Vomero 9 Miles: 47.50 | Nike Pegasus 31 #2 Miles: 68.00 | Adidas Boston Boost Miles: 24.00 | Nike Lunaracer Miles: 36.00 | Nike Pegasus 31 #3 Miles: 34.30 |
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Night Sleep Time: 227.25 | Nap Time: 5.00 | Total Sleep Time: 232.25 | |
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