The Grind

FireKracker 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
326.55
Nike Pegasus 31 Miles: 200.20
Night Sleep Time: 152.50Nap Time: 6.00Total Sleep Time: 158.50
Wed, Jul 01, 2015
Total Distance
11.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jul 02, 2015
Total Distance
11.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jul 03, 2015
Total Distance
7.00

AM- 3 (7:29)

PM- 4 (7:48) 

Nike Pegasus 31 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jul 04, 2015
Race: FireKracker 5K (3.107 Miles) 00:16:52, Place overall: 3, Place in age division: 2
Total Distance
8.10

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Sun, Jul 05, 2015
Total Distance
7.00

7 (7:48)

Nike Pegasus 31 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jul 06, 2015
Total Distance
8.25

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 07, 2015
Total Distance
12.70

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jul 08, 2015
Total Distance
10.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jul 09, 2015
Total Distance
11.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jul 10, 2015
Total Distance
12.60

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jul 11, 2015
Total Distance
9.50

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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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)
Sun, Jul 19, 2015
Total Distance
8.25

8.25 (7:41) 

RHR- 49

Nike Pegasus 31 Miles: 8.25
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50
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Mon, Jul 20, 2015
Total Distance
8.00

8 (7:20) with 6 strides

RHR- 50

Nike Pegasus 31 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Tue, Jul 21, 2015
Total Distance
11.00

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Wed, Jul 22, 2015
Total Distance
13.00

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Jul 23, 2015
Total Distance
10.10

AM- 6 (7:49)

PM- 4.1 (7:41)

RHR- 52

Nike Pegasus 31 Miles: 10.10
Night Sleep Time: 8.00Nap Time: 1.50Total Sleep Time: 9.50
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Fri, Jul 24, 2015
Total Distance
15.00

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Jul 25, 2015
Total Distance
9.00

AM- 6 (7:46)

PM- 3 (7:49)

RHR- 50

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Sun, Jul 26, 2015
Total Distance
16.00

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: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Mon, Jul 27, 2015
Total Distance
5.50

5.5 (7:37) Nice to take an easy day

RHR- 48

Nike Pegasus 31 Miles: 5.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Tue, Jul 28, 2015
Total Distance
11.10

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Wed, Jul 29, 2015
Total Distance
11.50

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: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Thu, Jul 30, 2015
Total Distance
11.00

AM- 6 (7:29)

PM- 5 (7:19)

Nike Pegasus 31 Miles: 11.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Fri, Jul 31, 2015
Total Distance
11.00

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: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Totals
Total Distance
326.55
Nike Pegasus 31 Miles: 200.20
Night Sleep Time: 152.50Nap Time: 6.00Total Sleep Time: 158.50
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