| Location: Windsor,Ontario Member Since: Jan 22, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Detroit Marathon....October 2008...3:48:16
Half Marathon...Tecumseh Run From Cancer....July 2009....1:30:13 Detroit Free Pree/Flagstar Marathon...October 2009...3:30:24. Qualified for Boston!!
Short-Term Running Goals: Maintain weekly mileage at 80 or more....
Long-Term Running Goals: train and run a 30 mile ultra-marathon.
Personal: I am a 52 yr. old single father of four children. I am retired after injuring my back in 2000. I had back surgery, stopped running, and gained about 80 pounds. Decided to take my health into my own hands....lost 100 pounds, went to Nepal and trekked for two months in the Himalayas...climbed almost 18,000 ft.....felt so proud of myself....began running again. I qualified for Boston in Oct. 2009. I have shifted my focus now on ultra-marathons with the hope to run my first this year.
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| Miles: | This week: | 0.00 |
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Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1717.57 | 957.54 | 84.15 | 0.00 | 2759.26 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day....Happy New Years to everyone! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 7.00 | 0.00 | 0.00 | 17.10 |
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Morning....Flurries, 20 F and winds out of the W @ 15 mph. 10.10 miles at a pace of 8.19 minutes per mile.....1 hr, 24 minutes. Afternoon..... Flurries, 22 F and winds out of the W @ 14 miles per hour. 7.0 miles at a MP of 8.08 minutes per mile....57 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Sunny, 22 F and winds out of the SW @ 9 mph. 14.25 miles at a very easy pace of 8.34 minutes per mile....2 hrs, 02 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.20 | 0.00 | 0.00 | 0.00 | 20.20 |
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AM....Cloudy, 29 F and winds out of the SW @ 9 mph. 10.10 miles at a slow pace of 8.43 minutes per mile....1 hr, 28 minutes. Tough run today....just didn't seem to have the energy or the strength in the legs. Will try to go out this afternoon for a slow recovery run. PM....Mostly Cloudy, 36 F and winds out of the W @ 19 mph. 10.10 miles at a recovery pace of 9.0 minutes per mile....slower pace but felt better this afternoon compared to the am run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM.....Flurries, 24 F and winds out of the W @ 8 mph. 16.50 miles at a recovery pace of 8.55 minutes per mile.....2 hrs, 27 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Flurries, 27 F and winds out of the S @ 11 mph. 15.25 miles at a slow pace of 9.0 minutes per mile.......2 hrs, 17 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Snow, 18 F and winds out of the SW @ 6 mph. Last run of the week to top 100 miles....haven't done this type of mileage since last spring. 17.10 miles...kept no time...just a relaxed pace and enjoying the run in the snow!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day of rest... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.50 | 0.00 | 0.00 | 0.00 | 25.50 |
| Sunny, 13 F and winds out of the NW @ 4 mph. Ran 25.50 miles with no time kept. Had to stop a few places to warm up as it was very cold. Hydration became a problem because my hydration belt with four water bottles froze up! Lots of ice on the path to contend with....all in all a decent run but challenging due to the cold.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Sunny, 26 F and winds out of the N @ 8 mph. 15.25 miles at a pace of 8.31 minutes per mile.....2 hrs, 10 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Cloudy, 22 F and winds out of the NE @ 16 mph. 14.25 miles at a pace of 8.21 minutes per mile.....1 hr, 59 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Mostly sunny, 24 F and winds out of the NW @ 16 mph. 22.00 miles at a pace of 8.27 minutes per mile....3 hrs, 06 minutes. We had a snow storm last night, so the paths were completely snow covered so I had to run on the road this entire run as cars wizzed by me...very stressful, but the only way I could get a run in today....felt pretty good considering having a long run of 25.50 miles in on Sunday of this week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Sunny, 18 F and winds out of the SW @ 6 mph. 15.25 miles at a pace of 8.23 minutes per mile....2 hrs, 08 minutes....Felt very strong throughout this run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
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Snow flurries, 17 F and winds out of the SW @ 9 mph. 14.25 miles in a time of 1 hr, 56 minutes. Very encouraged by this weeks running....managed to log a total of 106.50 miles and todays run I felt strong enough to do this at MP...good week and feeling like I'm getting my endurance back after a very slack Nov. and Dec.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Total rest day.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| Cloudy, 17 F and winds out of the N @ 2 mph. 26.0 mile long run at an easy pace of 8.49 minutes per mile.....3 hrs, 49 minutes. Felt strong and well rested...overall, a very comfortable run....no aches or pains.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Sunny, 13 F and winds out of the E @ 6 mph. 17.0 miles at a pace of 8.28 minutes per mile.....2 hrs, 24 minutes. Felt a few little tweeks in the legs during the first mile, but all dissappeared after that...felt good for the rest of this run. Tomorrow's run should be interesting....freezing rain in the forcast for the day
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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Rain.....stopped raining with 1 mile left to my run!....We did not get the freezing rain that was in the forecast for today...it was just too mild.... 36 F and winds out of the S@ 9 mph. Ran 22.0 miles at a comfortable pace of 8.54 minutes per mile....3 hrs, 16 minutes. Nice run in the rain although I was soaking wet when I got home with a couple blisters on my feet from wet shoes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Cloudy, 22 F and winds out of the N @ 9 mph. 16.50 miles at an easy pace of 8.44 minutes per mile....2 hrs, 24 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Cloudy, 20 F and winds out of the SW @ 6 mph. 17.0 miles at a very easy pace of around 9.0 minutes per mile...kept no time on this run...just out for a relaxing, easy pace run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sunny, 13 F and winds gusting out of the W @ 15 mph....with the wind chill factored in it feels like -2F.
Decided not to torture myself and run today in these frigid temps and windy conditions, so I took today as a rest day and will be back at it tomorrow!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day...still extremely cold and windy outside |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| extra day of rest |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Light flurries, 13 F and winds out of the SE @ 12 mph. 17.0 miles at a pace of 8.21 minutes per mile...2 hrs, 22 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Light Flurries, 27 F and winds out of the NW @ 9 mph. 17.0 miles at a comfortable pace of 8.46 minutes per mile.....2 hrs, 29 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Cloudy, 26 F and winds out of the SE @ 6 mph. 17.0 miles at a pace of 8.14 minutes per mile....2 hrs, 20 minutes....Felt quite strong through this run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Light Flurries, 26 F and winds out of the W @ 12 mph. 17.0 miles at a pace of 8.11 minutes per mile....2 hrs, 19 minutes. Felt even stronger than yesterday....very encouraging for me!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Flurries, 24 F and winds out of the W @ 6 mph. 17.0 miles at a pace of 8.11 minutes per mile....2 hrs, 19 minutes.....same pace as yesterday, although it felt a little more difficult today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Mostly sunny, 24 F and winds out of the W @ 6 mph. 22.0 miles in a time of 3 hrs, 11 minutes...average pace of 8.41 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.50 | 0.00 | 0.00 | 18.50 |
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Sunny, 9 F and winds out of the NW @ 16 mph. 18.50 miles at a pace of 8.07 minutes per mile...2 hrs, 30 minutes. Recorded this run as MP miles....very cold and breezy outside, but felt nice to get a run in after a week off! Weather has not been very cooperative lately...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Sunny, 18 F and winds out of the S @ 9 mph. 17.10 miles at a pace of 8.29 minutes per mile....2 hrs, 25 minutes
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| Partly sunny, 27 F and winds out of the WN @ 22 mph. 17.50 miles at a slow, easy pace of 9.0 minutes per mile....2 hrs, 38 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.10 | 0.00 | 0.00 | 17.10 |
| Sunny, 26 F and winds out of the SE @ 4 mph. Beautiful day for a run outside and most of the snow and ice on the paths are melted!! 17.10 miles at a MP of 8.0 minutes per mile....2 hrs, 17 minutes. Great run for me today!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Sunny, 46 F and winds out of the SW @ 12 mph. 17.10 miles at an easy pace of 8.32 minutes per mile......2 hrs, 26 minutes. Beautiful day again today!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| Cloudy, 18 F and winds out of the E @ 2 mph. 17.50 miles in a time of 2 hrs, 25 minutes....average pace of 8.17 minutes per mile. Tough run.....still lots of snow and ice on the road edges and sidewalks from Sunday's snowstorm.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| Cloudy with flurries, 22 F and winds out of the S @ 6 mph. 17.50 miles at a pace of 8.17 minutes per mile....2 hrs, 25 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.05 | 0.00 | 0.00 | 0.00 | 13.05 |
| Cloudy, 34 F and winds out of the SW @ 12 mph. 13.05 miles at a recovery pace of 9.0 minutes per mile....1 hr, 57 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Sunny, 26 F and winds out of the S @ 7 mph. 14.25 miles at a pace of 8.21 minutes per mile....1 hr, 59 minutes......nice that most of the snow and ice has melted off the path!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Partly sunny, 22 F and winds out of the SE @ 12 mph. 10.10 miles at a slow pace of 8.43 minutes per mile...1 hr, 28 minutes. Battling an upper respiratory cold this week...tough runs but glad to be able to get a few miles in anyway...might help rid me of this cold!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Rain, 41 F and winds out of the N @ 15 mph. 10.10 miles at a pace of 8.37 minutes per mile....1 hr, 27 minutes. Still battling with this respiratory cold...hopefully feeling better after a weekend of rest!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Rain....45F and winds out of the SW @ 12 mph. 10.10 miles at a comfortable pace of 8.43 minutes per mile.....1 hr, 28 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Mostly sunny, 24 F and winds out of the N @ 14 mph. 10.10 miles at a recovery pace of 9.0 minutes per mile....1 hr, 31 minutes. ...snow fall last night, so lots of snow on the trail...thought we were mostly done with the snow....wishful thinking!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Cloudy, 37 F and winds out of the NW @ 8 mph. 10.10 miles at a pace of 8.49 minutes per mile....1 hr, 29 minutes. Still struggling with a ankle injury from last week...took one week off but still felt considerable pain during the last four miles of this run...will take it day by day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Sunny, 55 F and winds out of the SW @ 12 mph. Ran 8.0 miles in the evening to test out how my ankle feels and to enjoy this beautiful weather!....No issues with the ankle...felt strong. Average pace of 7.45 minutes per mile....1 hr, 02 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Sunny, 48F and gusting winds out of the SW @ 22 mph. 8.0 miles at an easy pace of 8.45 minutes per mile....1 hr, 10 minutes. A little more pain in the ankle than last nights run...hopefully, it gets stronger with more regular running.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 mile bike ride...beautiful day..sunny, 57 F and winds out of the SW @ 12 mph. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
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Sunny, 32 F and winds out of the N " 9 mph 5.0 mile tempo run...first run of this type this year!....36 minutes with an average pace of 7.12 minutes per mile....hopeful this will improve this spring! Afternoon......20 mile bike ride
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Mostly sunny, 34 F and winds out of the SE @ 11 mph. 10.10 miles at a slow pace of 8.48 minutes per mile....1 hr, 29 minutes. Afternoon.......21 mile bike ride.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Cloudy, 46 F and winds out of the W @ 8 mph.
10.10 miles at a pace of 8.37 minutes per mile......1 hr, 27 minutes.
Afternoon.....21 mile bike ride.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Mostly sunny, 24 F and winds out of the NE @ 9 mph. 20.50 miles at a slow pace of 9-9.30 minutes per mile....been over a month since my last long run...felt good to get this one in, but a tough run!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Mostly sunny, 32 F and winds out of the E @ 7 mph. 21 mile bike ride to the bridge and back...very cold on the bike!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Sunny, 27 F and winds out of the N @ 6 mph. 16.50 miles at a comfortable pace of 8.33 minutes per mile...2 hrs, 21 minutes. Afternoon.....21 mile bike ride.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Sunny, 34 F and winds out of the E @ 2 mph. 12.0 miles at an easy pace of 9.0 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Mostly Sunny, 34 F and winds out of the NE @ 11 mph. 12.0 miles at a pace of 8.20 minutes per mile.....1 hr, 40 minutes.....legs felt so much stronger than yesterday....I need to run every day to regain my base and improve my stamina.....should be easier now that we are starting to get some decent weather!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| Partly Sunny, 37 F and winds out of the NW @ 8 mph. 20.25 miles at a slow pace of about 9.0 minutes per mile....nice morning run!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.10 | 0.00 | 0.00 | 8.10 |
| Cloudy, 36 F and winds out of the S @ 4 mph. 8.10 miles at a pace of 7.54 minutes per mile....1 hr, 4 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Cloudy, 61 F and winds out of the SW @ 19 mph. 12.25 miles at a steady pace of 7.46 minutes per mile....1 hr, 35 minutes....nice to run in shorts and t-shirt finally!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Cloudy, 37 F and winds out of the NE @ 6 mph. 12.25 miles at a pace of 8.05 minutes per mile....1 hr, 39 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.10 | 0.00 | 0.00 | 8.10 |
| Cloudy, 37 F and winds out of the E @ 4 mph. 8.10 miles at a pace of 7.39 minutes per mile.....1 hr, 02 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.25 | 0.00 | 0.00 | 15.25 |
|
Sunny, 60 F and winds out of the NE @ 6 mph. 15.25 miles at a pace of 8.0 minutes per mile....2 hrs, 02 minutes. Beautiful day for this run!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Mostly Cloudy, 48 F and winds out of the N @ 12 mph. 10.10 miles at a pace of 8.19 minutes per mile.....1 hr, 24 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Sunny, 48 F and gusty winds out of the E @ 34 mph. 15.25 miles at a slow pace of 9.0 minutes per mile. Extreme gusty winds of 34 miles per hour for the back half of the run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Cloudy, 36 F and winds out of the E @ 14 mph. Intended to do a 12-15 miler today but had to turn around at 3 because of much pain in the right side hamstring....had to walk much of the way back. Hopefully its not injured!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 3.00 | 0.00 | 0.00 | 6.25 |
| Ran on the TM to test my hamstring injury.....alternated between 7.0 and 9.0 minute miles every 0.25 miles...pain in the hamstring but was able to continue running. I will play it day by day. Had chiropractic work done today on it. Strength training....chest and legs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 6.00 | 0.00 | 0.00 | 6.25 |
| Ran 6.25 miles on the TM.....hamsting felt 75% better today!...6.0 miles @ 7.30 minutes per mile and 0.25 mile cool down. Strength training....arms.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 6.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles on the tread mill @ various speeds...alternating every .25 miles...7.0 minute per mile pace and cool downs at 8.30 minute per mile pace. Strength training.....back and shoulders.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Cloudy, 48 F and winds out of the E @ 7 mph. 12.25 miles at a steady pace of 7.50 minutes per mile....1 hr, 36 minutes. A slight tightness in the hamstring, but not enough to effect my pace and did not get worst as my run progressed...so a good sign!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles on the tread mill.....1 mile warm up @ 8.30 minutes per mile, then alternated every 0.25 miles at 5.0% incline...0.25 mile cool down. Strength training...chest, legs and abs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles on the tread mill....alternating 0.25 mile repeats between inclines, speed and easy pace, and 0.25 mile cool down. Strength training...arms and abs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 3.00 | 2.00 | 0.00 | 6.25 |
| 6.25 mile progressive run on the TM.....started at a 8.30 minute pace and worked up to a 6.40 minute pace with 0.25 mile cool down. Strength training....shoulders.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
| 6.0 miles on the tread mill....1.0 mile warm up @ 8.0 minutes per mile, then 12 intervals of 0.25 miles @ 6.30 minutes per mile with 0.15 mile cool down between intervals. Strength training....back
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
|
Mostly cloudy, 46 F and winds out of the W @ 12 mph. 12.25 miles at a faster than MP of 7.40 minutes per mile....1 hr, 34 minutes Strength training....chest.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 6.20 | 0.00 | 18.45 |
|
AM.....Cloudy, 59 F and winds out of the S @ 15 mph. 6.20 miles as a tempo run....41.25 minutes at a pace of 6.39 minutes per mile. PM..... Rain, 61 F and winds out of the S @ 9 mph. 12.25 miles at a comfortable pace of 7.35 minutes per mile....1 hr, 33 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| Partly sunny, 52 F and winds out of the W @ 4 mph. Long Run......21.50 miles at a steady, slow pace of 8.50 minutes per mile.....3 hrs, 10 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 63 F and winds out of the W @ 11 mph. 12.25 miles at a comfortable pace of 8.10 minutes per mile....1 hr, 40 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 3.00 | 3.00 | 0.00 | 6.25 |
| TM....progressive run....started at 8.0 minutes per mile and progressed to 6.40 minutes per mile. I noticed how much more difficult it is to run a 6.40 minute pace on the tread mill, while I ran that pace for 6.0 miles on Sunday outside and it didn't feel that difficult. The tread mill must be faster I think. Ran a total of 6.0 miles and a 0.25 mile cool down. Strength training....arms and abs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| Sunny, 63 F and winds out of the E @ 6 mph. Long Run....set out to do a 12 mile run, but felt so good and the weather was so perfect that it turned into a 20.25 mile long run....2 hrs, 47 minutes at a comfortable pace of 8.15 minutes per mile.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| Sunny, 59 F and winds out of the NE @ 6 mph. Ran 20.25 miles....second 20 miler in 2 days.....at a slow pace of 8.38 minutes per mile....2 hrs, 55 minutes. Another fantastic day outside!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 61 F and winds out the NE @ 6 mph. 12.25 miles at a pace of 8.10 minutes per mile....1 hr, 40 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.25 | 0.00 | 0.00 | 15.25 |
|
Sunny, 66 F and winds out of the SE @ 11 mph. 15.25 miles at a faster than MP of 7.52 minutes per mile....2 hrs. Afternoon......21 mile bike ride...it feels like summer is back!...75F and sunny skies. Beautiful day to be outside.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Mostly cloudy with some rain, 61 F and winds out of the SE @ 14 mph. 15.25 miles at a slow pace of 8.35 minutes per mile....2 hrs, 11 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
|
Rain, 63 F and winds out of the NE @ 4 mph. 15.25 miles at a slow pace of 8.35 minutes per mile....2 hrs, 11 minutes. Same pace as yesterday, but felt much slower! Afternoon.....23 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 1.00 | 3.00 | 0.00 | 6.25 |
| TM....1 mile warm up at 8.0 minute pace then 0.25 mile intervals at 6.40 minute pace with 0.10 mile walk in between intervals...total of 6.25 miles. Strength training.....chest and legs. Afternoon....treated myself to a 2 hour full body massage!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....shoulders. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
|
Cloudy, 59 F and winds out of the SW @ 6 mph. 12.25 miles at a comfortable pace of 7.50 minutes per mile....1 hr, 36 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
|
Sunny, 64 F and winds out of the E @ 2 mph.
12.25 miles at a very comfortable pace of 8.0 minutes per mile....1 hr, 38 minutes. Afternoon.....21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 64 F and winds out of the S @ 2 mph. 12.25 miles.....ran 10 miles at a very relaxed pace of about 9.0 minutes per mile and the last 2 miles as a tempo at 6.25 minutes per mile....total time of 1 hr, 45 minutes. Afternoon.....25 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 68 F and winds out of the S @ 7 mph. 12.25 miles at an easy pace of 8.25 minutes per mile....1 hr, 43 minutes. Afternoon.....21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Partly Cloudy, 66 F and winds out of the S @ 15 mph. 12.25 miles at a recovery pace of 8.54 minutes per mile.....1 hr, 49 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Sunny, 70 F and winds out of the N @ 4 mph. 12.25 miles at a comfortable pace of 8.0 minutes per mile...1 hr, 38 minutes. Legs felt fresh.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Light Rain, 48 F and winds out of the N @ 7 mph. 12.25 miles at a relaxed pace of 8.29 minutes per mile......1 hr, 44 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Sunny, 77 F and winds out of the SW @ 12 mph. 15.50 miles with no time kept. Very hot and humid today...time to acclimitize to the heat!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Sunny, 63 F and winds out of the N @ 2 mph. 12.25 miles at a comfortable pace of 7.50 minutes per mile....1 hr, 36 minutes. Afternoon......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Sunny, 66 F and winds out of the SE @ 8 mph. 12.25 miles at a relaxed pace of 7.40 minutes per mile....1 hr, 34 minutes. Afternoon....21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
|
Sunny, 77 F and winds out of the SW @ 12 mph. 12.25 miles at an easy pace of 8.20 minutes per mile....1 hr, 42 minutes. Afternoon.....24 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 73 F and winds out of the NE @ 4 mph. 12.25 miles at an easy pace of 8.20 minutes per mile....1 hr, 42 minutes. Afternoon.....23 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 75 F and winds out of the SE @ 8 mph. 12.25 miles at a pace of 8.14 minutes per mile...1 hr, 41 minutes. Afternoon......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny and very hot!.....86 F but with the humidity factored in, it feels like 104 F. Winds light out of the SW @ 2 mph. 12.25 miles at a very slow pace of 9.0 minutes per mile....1 hr, 50 minutes. Afternoon.......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny..hot...86 F with the humidex it is 104 F Winds out of the SW @ 12 mph. 12.25 miles at a slow pace of 9.0 minutes per mile...1 hr, 51 minutes. Afternoon.....21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Cloudy, 77 F and winds out of the SW @ 17 mph. 12.25 miles at a pace of 8.14 minutes per mile...1 hr, 41 minutes. Much cooler today than yesterday!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Partly Sunny, 75 F and winds out of the NW @ 6 mph. 12.25 miles at a comfortable pace of 8.0 minutes per mile....1 hr, 38 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 mile bike ride |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Sunny, 64 F and winds out of the NW @ 11 mph. 12.25 miles at a comfortable pace of 7.31 minutes per mile....1 hr, 32 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 64 F and winds out of the NE @ 9 mph. 12.25 miles at a slow pace of 8.20 minutes per mile....1 hr, 42 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Mostly Sunny, 68 F and winds out of the S @ 12 mph. 12.25 miles at a MP of 8.0 minutes per mile...1 hr, 38 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day..... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Sunny, 72 F and winds out of the N @ 6 mph. 12.25 miles at a pace of 7.50 minutes per mile....1 hr, 36 minutes. Afternoon......23 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Hazy, 72 F and winds out of the NE @ 6 mph. 12.25 miles at an easy pace of 8.10 minutes per mile....1 hr, 40 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ..23 mile bike ride. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Mostly Sunny, 63 F and winds out of the NW @ 11 mph. 15.50 miles at a slow pace of 9.0 minutes per mile.....2 hrs, 19 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 mile bike ride. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 79 F and winds out of the W @ 19 mph. 12.25 miles at a pace of 8.10 minutes per mile....1 hr, 40 minutes. Very warm and very windy run!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Sunny, 72 F and winds out of the NW @ 14 mph. 12.25 miles at a MP of 8.0 minutes per mile....1 hr, 38 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 68 F and winds out of the NW @ 4 mph. 12.25 miles at a slow pace of 8.25 minutes per mile....1 hr, 43 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sunny, 86 F and winds out of the SW @ 9 mph. 100km. bike ride from Tecumseh to Kingsville and back on the Greenway bike trail....very hot and humid....sun was a real factor!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sunny, 84 F and winds out of the SE @ 7 mph. 40 km. bike ride to Belle River and back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Mostly Sunny, 73 F and winds out of the E @ 11 mph. 12.25 miles at a slow pace of 8.20 minutes per mile....1 hr, 42 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
|
Sunny, 75 F and winds out of the SW @ 11 mph.....very warm and humid!
12.25 miles at an easy pace of 8.49 minutes per mile....1 hr, 48 minutes. Afternoon.......40 km. bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Mostly Sunny, 75 F and winds out of the W @ 7 mph. 12.25 miles at a MP of 8.0 minutes per mile....1 hr, 38 minutes....very humid again today.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Cloudy, 72 F and winds out of the NE @ 11 mph. 12.25 miles at a comfortable pace of 8.0 minutes per mile....1 hr, 38 minutes. Very comfortable weather conditions for running today.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
|
Sunny, 66 F and winds out of the NE @ 7 mph. 12.25 miles at a pace of 8.25 minutes per mile....1 hr, 43 minutes.....tough run today for some reason. Afternoon....40 km. bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
|
Sunny, 77 F and winds out of the E @ 4 mph. 12.25 miles at an easy pace of 8.29 minutes per mile....1 hr, 44 minutes Afternoon......40 km. bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 75 F and winds out of the S @ 4 mph. Very warm and humid! 12.25 miles at a relaxed pace of 8.29 minutes per mile....1 hr, 44 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
|
Mostly Sunny, 72 F and winds out of the W @ 7 mph. 12.25 miles at a MP of 8.0 minutes per mile....1 hr, 39 minutes. Afternoon.....40 km. bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 12.25 | 0.00 | 0.00 | 24.50 |
|
Double Run... AM.....Sunny, 66 F and winds out of the N @ 8 mph. 12.25 miles at a faster than MP of 7.40 minutes per mile....1 hr, 34 minutes. Absolutely perfect weather for running! PM.....Mostly Sunny, 73 F and winds out of the NE @ 12 mph. 12.25 miles at a relaxed pace of 8.39 minutes per mile....1 hr, 44 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 12.25 | 0.00 | 0.00 | 24.50 |
|
Double Run... AM.....Sunny, 63 F and winds out of the N @ 4 mph. 12.25 miles at a comfortable pace of 8.0 minutes per mile.....1 hr, 39 minutes. Another beautiful morning! PM...Mostly Sunny, 75 F and winds out of the N@ 2 mph. 12.25 miles at a pace of 8.44 minutes per mile....1 hr, 47 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| AM....Light Rain, 68 F and winds out of the NE @ 8 mph. 12.25 miles at a MP of 8.0 minutes per mile....1 hr, 39 minutes. Legs felt fresh....I think the double runs are going to prove to be a huge benefit to me!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 12.25 | 0.00 | 0.00 | 20.35 |
|
Double Run.... AM.....Sunny, 73 F and winds calm. 12.25 miles at a MP of 7.50 minutes per mile....1 hr, 36 minutes. Felt great today! PM.....Sunny, 82 F and winds out of the S @ 9 mph. 8.10 miles at an easy pace of 8.16 minutes per mile...1 hr, 07 minutes. Very warm and humid!! Good week....106.00 miles including 3 days of double runs. Feeling strong.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sunny, 90 F and winds out of the S @ 9 mph....very hot and humid. 40 km bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 12.25 | 0.00 | 0.00 | 22.35 |
|
Double Run.... AM.....Mostly cloudy, 79 F and winds calm......extremely humid today! 12.25 miles at a pace of 7.21 minutes per mile.....1 hr, 30 minutes. Good strong run for me. PM....Sunny, 90 F and winds out of the W @ 8 mph.....Very hot and humid.....kept this run very slow. 10.10 miles at a pace of 8.55 minutes per mile...1 hr, 30 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
|
Double Run.... AM.....Partly cloudy, 73 F and winds out of the NE @ 4 mph. 14.25 miles at an easy pace of 8.29 minutes per mile....2 hrs, 01 minutes. PM......Sunny, 79 F and winds out of the N @ 7 mph. 6.0 miles at a comfortable 9.0 minute per mile pace.....54 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 2.00 | 4.00 | 0.00 | 20.50 |
|
Double Run..... AM....Sunny, 77 F and winds out of the W @ 4 mph. 14.25 miles at a pace of 8.21 minutes per mile....1 hr, 59 minutes. PM.....TM run.....6.25 miles playing with various speeds from 8.30 mpm to 6.30 mpm...good run. Dealing with some nasty blisters on my feet from the wet socks and shoes with all this humidity....will go up to 102 F...40 C tomorrow with a humidex of 119 F...will have to run early in the morning in the dark in order to get a run in.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 3.00 | 0.00 | 0.00 | 20.50 |
|
Double Run.... AM...Sunny, 82 F with a humidex of 84 % which makes it feel like 102 F...winds out of the SW @ 8 mph. 14.25 miles at a slow pace of 9.0 minutes per mile....extreme humidity this morning made for a difficult run. PM......TM...took it easy on this run also as it was even hot in the gym! Ran 6.25 miles and varied the speed every 0.25 mile from 8.30 to 7.30.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
|
AM.....Partly Cloudy, 73 F and calm winds.......so much more comfortable today for running. 14.25 miles at a very comfortable pace of 8.13 minutes per mile....1 hr, 57 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM....Cloudy, 77 F and winds out of the W @ 7 mph. 14.25 miles at a pace of 8.17 minutes per mile.....1 hr, 58 minutes. Good week....112.00 miles of running and feeling great.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 km. bike ride... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 14.25 | 0.00 | 0.00 | 20.25 |
|
Double Run.... AM...Mostly sunny, 79 F and winds out of the N @ 7 mph. 14.25 miles at a MP of 8.0 minutes per mile....1 hr, 54 minutes. PM.....Mostly Cloudy, 82 F and winds out of the NW @ 12 mph. 6.0 miles at a comfortable pace of 8.30 minutes per mile....51 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 14.25 | 0.00 | 0.00 | 20.25 |
|
Double Run.... AM....Mostly Sunny, 72 F and winds out of the W @ 8 mph...Beautiful running weather! 14.25 miles at a pace of 7.35 minutes per mile....1 hr, 48 minutes. PM.....Sunny, 82 F and winds out of the NW @ 16 mph....very windy! 6.0 miles at a pace of 8.20 minutes per mile....50 minutes. Maintaining some substantial mileage these last couple of weeks, but feeling fantastic!...mentally and physically.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.25 | 0.00 | 0.00 | 20.25 |
|
Double Run.... AM....Sunny, 73 F and winds out of the SE @ 7 mph. 14.25 miles at a pace of 7.30 minutes per mile....1 hr, 47 minutes. PM....Mostly Cloudy, 79 F and winds out of the S @ 12 mph. 6.0 miles at a pace of 7.20 minutes per mile....44 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM.....Rain, 77 F and winds out of the SW @ 11 mph. 14.25 miles at a relaxed pace of 8.25 minutes per mile....2 hrs....Tough run probably because my shoes and shorts were soaked just after 5 minutes into the run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| AM....Cloudy, 79 F and winds out of the NW @ 8 mph. 17.10 miles at a pace of 8.18 minutes per mile....2 hrs, 22 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| AM...Sunny, 82 F and winds out of the SE @ 4 mph. 15.0 miles at a pace of 8.40 minutes per mile.....2 hrs, 12 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 km. bike ride. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM....Partly sunny, 82 F and winds out of the SW @ 4 mph. 14.25 miles at a pace of 8.17 minutes per mile....1 hr, 58 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| AM..... Light Rain, 70 F and winds out of the NE @ 7 mph. 14.25 miles at a comfortable pace of 7.56 minutes per mile....1 hr, 53 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 km. bike ride |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35 km. bike ride. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35 km. bike ride |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| AM.....Mostly Cloudy, 72 F and winds out of the NW @ 11 mph. 14.25 miles at a pace of 7.39 minutes per mile....1 hr, 49 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| AM.....Sunny, 72 F and winds out of the W @ 16 mph. 14.25 miles at a pace of 8.0 minutes per mile.....1 hr, 55 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| AM.....Sunny, 73 F and winds out of the W @ 7 mph. 14.25 miles at a MP of 7.56 minutes per mile....1 hr, 53 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| AM....Mostly Sunny, 77 F and winds out of the SW @ 12 mph 14.25 miles at a pace of 8.0 minutes per mile....1 hr, 55 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| ...Cloudy/Light Rain, 68 F and winds out of the NW @ 9 mph. 18.25 miles at a relaxed pace of 8.56 minutes per mile.....2 hrs, 43 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 14.25 | 0.00 | 0.00 | 24.35 |
|
AM....Mostly sunny, 68 F and winds out of the N @ 12 mph. 14.25 miles at a MP of 8.08 minutes per mile....1 hr, 56 minutes. PM.....Sunny, 77 F and winds out of the N @ 9 mph. 10.10 miles at a slow pace of 9.0 minutes per mile.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 14.25 | 0.00 | 0.00 | 24.35 |
|
AM....Sunny, 73 F and winds out of the NE @ 4 mph. 14.25 miles at a pace of 8.0 minutes per mile....1 hr, 55 minutes. PM....Sunny, 77 F and calm winds. 10.10 miles....easy. Quads were a bit sore to start on this run, but loosened up after a couple miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 22.35 | 0.00 | 0.00 | 22.35 |
|
AM......Sunny, 77 F and winds out of the SW @ 8 mph. 14.25 miles... again.. at a pace of 8.0 minutes per mile....1 hr, 55 minutes. PM.....Sunny, 81 F and winds out of the S @ 12 mph. 8.10 miles at a pace of 8.09 minutes per mile....66 minutes. Legs felt 90 % better today!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| AM....Mostly Cloudy....some light rain, 70F and winds out of the SW @ 4 mph. 15.25 miles at an easy pace of 8.31 minutes per mile.....2 hrs, 10 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.25 | 0.00 | 0.00 | 15.25 |
| AM......Sunny, 73 F and winds out of the NE @ 4 mph. 15.25 miles at what felt like a very comfortable pace of 7.52 minutes per mile.......2 hrs. Legs felt strong and rested today.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
|
AM.....Sunny, 72 F and winds out of the SW @ 4 mph. 12.25 miles at an easy pace of 8.20 minutes per mile....1 hr, 42 minutes. Nice easy run to finish off a great week of running...132.00 miles....thats definetely a PR for me!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Partly Sunny, 75 F and winds out of the W @ 11 mph. 17.10 miles at a pace of 8.18 minutes per mile....2 hrs, 22 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| AM......Sunny, 73 F and winds out of the W @ 9 mph. 21.50 miles at a slow pace of 8.39 minutes per mile....3 hrs, 06 minutes. Beautiful day for a longer run...could not resist. Set out to do 15 and just kept going. Its been a while since I've done a 20-plus miler in a single run so I kept it slow, but my legs felt great from start to finish!.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Returned from a backcountry hiking experience in Garibaldi, Whistler, B.C. Rest day.....leave for Washington tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Arrived in Seattle.....did a easy 3.0 mile around Green Lake to get the legs going after all the hiking last week....anxious to get some base miles in this week on these hills! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
| Sunny, 70F and calm winds. AM.....16.0 miles at a comfortable pace of approx. 8.0 minutes per mile. In Seattle Washington.....lots of hills on this run....Burke Gilman trail and the Squamish River Trail. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM....Sunny, 66 F and winds out of the NW @ 4 mph. 16.0 miles at an easy pace of 8.25 minutes per mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.25 | 0.00 | 0.00 | 0.00 | 22.25 |
|
AM......Sunny, 70 F and winds out of the NW @ 6 mph. 19.25 miles at an easy pace of 8.25 minutes per mile. PM.....easy 3 miles around Greeen Lake
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM.....Sunny, 68 F and winds out of the NW @ 4 mph. 16.0 miles at an easy pace of 8.25 minutes per mile |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM.......Sunny, 72 F and winds out of the NW @ 6 mph. 6.0 miles easy around Green Lake. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
|
AM....Cloudy, 63 F and winds out of the NW @ 7 mph. 22.0 mile long run at a comfortable pace of 8.15 minutes per mile. PM......4 mile recovery at an easy pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM.....Cloudy, 64 F and winds out of the NW @ 4 mph. 20.0 miles at an easy pace of 8.30 minutes per mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day.....legs really feeling the effects of all the hills here in Seattle! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| AM....Mostly sunny, 57 F and winds calm. Ran a long run of 27.0 miles in a time of 3.45 hours....average pace of 8.13 minutes per mile. Fly back to Windsor tomorrow morning. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 12.10 | 0.00 | 12.10 |
|
Rain, 66 F and winds out of the S @ 11 mph. 12.10 miles....bought a new Garmin so these are the splits and average times: 7.45, 7.31, 7.19, 7.10, 7.07, 7.02, 7.03, 6.57, 7.01, 6.53, 7.07, 6.50, .44 average pace of 7.09, and total time of 1:26:32
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.00 | 0.00 | 0.00 | 17.00 |
| AM.....Sunny, 66 F and winds out of the SE @ 4 mph. 17.0 miles....average pace was 7.38 mpm in a time of 2:09:49 Splits....7.56, 7.55, 7.44, 7.44, 7.39, 7.32, 7.31, 7.36, 7.32, 7.31, 7.35, 7.29, 7.34, 7.35, 7.36, 7.36, 7.37
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
World Alzhiemer's Day Run (26.2 Miles) 03:37:20, Place overall: 9, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
|
Not good at writing up race reports, but anyways, decided to do this run for a couple reason's. Its to raise money for the Alzheimer's society in my home town...as my mother is suffering from the disease...and this is the first year a marathon is held here locally. There were about a 1000 people registered for various distances, but only about 50 registered for the marathon! I returned from Seattle this week and came down with a respiratory flu so I struggled with that. I didn't feel good right from the start so my plan was to maintain an 8.0 minutes pace and hold it so I could at least match my best marathon time of 3:30. I kept the pace at around 7.55 average for the first 16 miles and then everything started to fall apart...I probably averaged around a 8.45 to 9.0 minutes pace for the last 10 miles. Not my best marathon but all things considered, it was ok. Miles 1-4... 7.56 5-8... 7.55 9-13... 7.56 14-16... 7.58 16-20.... 8.12 20-26.... 9.10
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.34 | 0.00 | 0.00 | 10.34 |
| Mostly sunny, 55 F and winds were calm. 10.34 miles at an average pace of 7.59 minutes per mile....1:22:36. Legs felt very tight still from Sunday's marathon, but seemed to loosen up as this run progressed.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.18 | 0.00 | 0.00 | 0.00 | 14.18 |
| Cloudy, 61 F and winds out of the S @ 6 mph. 14.18 miles at a very slow pace...approx. 9.0 minutes per mile. Legs still feeling quite sore.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.16 | 0.00 | 0.00 | 0.00 | 14.16 |
| Partly sunny, 59 F and winds out of the W @ 14 mph. 14.16 miles at a pace of 8.16 minutes per mile......1:57:01. Legs felt much better today even with the mileage maintained.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.30 | 0.00 | 0.00 | 15.30 |
| Sunny, 52 F and winds out of the N @ 12 mph. 15.30 miles in a time of 2:02:45.....average pace of 8.01 minutes per mile.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.15 | 0.00 | 0.00 | 15.15 |
| Light Rain, 59 F and winds out of the N @ 12 mph. 15.15 miles in a time of 2:02:03......average pace of 8.03 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.10 | 0.00 | 0.00 | 0.00 | 20.10 |
| Sunny, 70 F and winds calm! 20.10 miles in a time of 2:51:30.....ran at a very comfortable pace of 8.31 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.22 | 0.00 | 0.00 | 15.22 |
| Sunny, 70 F and calm winds. 15.22 miles at a slightly faster than MP of 7.50 minutes per mile....1:59:19. Legs felt great even after the long run yesterday.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.22 | 0.00 | 0.00 | 0.00 | 15.22 |
| Sunny, 52 F and calm winds. 15.22 miles at a very relaxed pace of 8.31 minutes per mile....2:09:29.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.53 | 0.00 | 0.00 | 5.53 |
| Sunny, 70 F and calm winds. Got a chance to do a short run while camping for the weekend...5.53 miles....42.44....average pace of 7.44 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day..... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 22.43 | 0.00 | 0.00 | 22.43 |
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AM....Sunny, 75 F and calm winds.
15.27 miles in a time of 2:02:31.......average pace of 8.01 minutes per mile.
PM....Cloudy, 75 F and calm winds.
7.16 miles at a comfortable pace of 7.54 minutes per mile.....56.32.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.13 | 0.00 | 0.00 | 16.13 |
| AM.....Sunny, 61 F and calm winds. 16.13 miles at a pace of 8.03 minutes per mile....2:09:51
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day....rain all day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.01 | 0.00 | 0.00 | 18.01 |
| Cloudy, 59 F and winds out of the SE @ 4 mph. 18.01 miles in a time of 2:22:18.....average pace of 7.54 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.11 | 0.00 | 0.00 | 20.11 |
| Cloudy, 52 F and winds out of the SW @ 8 mph. 20.11 miles at a comfortable pace of 7.46 minutes per mile......total time of 2:36:11
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.23 | 0.00 | 0.00 | 15.23 |
| Partly Cloudy, 50 F and winds calm. 15.23 miles at a pace of 7.46 minutes per mile.....1:58:14 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day..... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Light Rain, 48 F and winds out of the SE @ 11 mph. 15.25 miles at a nice and slow pace of 8.25 minutes per mile......2:08:28 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.30 | 0.00 | 0.00 | 15.30 |
| Cloudy, 45 F and winds out of the W @ 11 mph. 15.30 miles at a pace of 7.56 minutes per mile....2:01:31
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.16 | 0.00 | 0.00 | 0.00 | 15.16 |
| Partly sunny, 61 F and winds out of the S @ 16 mph. 15.16 miles at an easy pace of 8.12 minutes per mile.....2:04:24 .
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.31 | 0.00 | 0.00 | 15.31 |
| AM.....Mostly Cloudy, 55 F and calm winds. 15.31 miles at a pace of 7.36 minutes per mile....1:56:21
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 9.29 | 0.00 | 15.29 |
| Mostly Cloudy, 54 F and winds out of the N @ 11 mph. 15.29 miles at an average pace of 7.26 minutes per mile.....1:53:38.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.01 | 0.00 | 0.00 | 18.01 |
| Mostly Sunny, 41 F and winds calm. 18.01 miles at an easy pace of 8.03 minutes per mile....2:24:57
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.21 | 0.00 | 0.00 | 0.00 | 15.21 |
| Partly sunny, 48 F and winds out of the S @ 11 mph. 15.21 miles at an easy pace of 8.16 minutes per mile......2:05:47
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 6.25 | 0.00 | 15.25 |
| Sunny,46 F and winds out of the S @ 11 miles per hour. 15.25 miles as a progressive run....ran the first 2 miles at an easy pace...around 8.10 minutes per mile, ran the next 7 miles at MP which was around 7.30 - 7.50 minutes per mile, then finished the last 6.25 miles at a TP of around 7.0 - 7.15 minutes per mile.... averaged 7.33 minutes per mile for the run in a time of 1:55:01.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.24 | 0.00 | 0.00 | 0.00 | 15.24 |
| Sunny, 55 F and winds out of the SW @ 12 mph. 15.24 miles at a very easy pace of 8.16 minutes per mile......2:05:53
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.27 | 0.00 | 0.00 | 0.00 | 15.27 |
| Cloudy, 50 F and winds out of the N @ 12 mph. 15.27 miles at a very slow pace of 8.31 minutes per mile....2:09:55.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.23 | 0.00 | 0.00 | 0.00 | 15.23 |
| Sunny, 45 F and winds out of the E @ 12 mph. 15.23 miles at a slow pace of 8.29 minutes per mile.....2:09:17. Legs felt very tired today, coupled with the windy conditions...I was glad to get this run over with!.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 7.23 | 0.00 | 15.23 |
| Sunny, 57 F and winds out of the SW @ 19 mph. 15.23 miles progressive run....2 miles easy, 6 miles @ MP, then 7.23 miles @ TP....total time of 1:58:24 with an average pace of 7.46 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 12.71 | 0.00 | 20.71 |
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AM....Cloudy, 54 F and calm winds. 10.34 miles at a pace of 7.18 minutes per mile.....1:15:32. Decided to change my routine right now to shorter runs and concentrate more on speed in preparation for the Seattle Marathon on Nov. 27. PM.....Cloudy, 66 F and winds out of the S @ 9 mph. 10.37 miles at a pace of 7.52 minutes per mile......1:21:36
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 7.23 | 0.00 | 0.00 | 15.23 |
| Partly sunny, 39 F and winds out of the W @ 14 mph. 15.23 miles......first 8 miles easy, last 7.23 miles @ MP. Total time of 2:03:02 with an average pace of 8.05 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.37 | 0.00 | 10.37 |
| Overcast, 54 F and winds calm. Tempo run.....10.37 miles at a pace of 7.09 minutes per mile, with the last 5 miles at an average pace of 6.54 minutes per mile. Total time of 1:14:09.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.24 | 0.00 | 0.00 | 8.24 |
| Sunny, 48 F and calm winds. 8.24 miles at a MP of 8.03 minutes per mile.....1:06:19.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day....in transit to Seattle till January. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.10 | 0.00 | 0.00 | 11.10 |
| AM....11.10 miles in a time of 1:26:07. Average pace of 7.45 minutes per mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.30 | 0.00 | 0.00 | 20.30 |
| Mostly sunny, 39 F and winds variable @ 4 mph. 20.30 miles at a comfortable pace....which worked out to be a saster than MP....of 7.51 minutes per mile.....2:39:37. This is my last long run before next sunday's marathon here in Seattle. Taper starts. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day....taper week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 5.00 | 0.00 | 0.00 | 6.25 |
|
TM....6.25 miles....1 mile warm up then 5.0 miles at various speeds from 7.50 minutes to 6.30 minutes per mile. 0.25 mile cool down. Strength training at the gym.......chest and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 5.00 | 0.00 | 0.00 | 6.25 |
| TM.....1 mile warm up @ 8.25 minutes, then 5.0 miles at various speeds from 8.0 minutes to 6.35 minutes per mile, then 0.25 mile cool down.....44 minutes total. Strength training at the gym.....shoulders and arms. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 5.00 | 0.00 | 0.00 | 6.25 |
| TM....1 mile warm up at 8.35 minutes, 5.0 miles at MP of 8.0 minutes per mile, then 0.25 mile cool down. Total of 6.25 miles. Strength training at the gym.....legs and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 5.00 | 0.00 | 0.00 | 6.25 |
| TM....1.0 miles at an easy pace of 8.30 minutes, then 5.0 miles at a comfortable MP of 7.75 minutes per mile, then 0.25 mile cool down. Strength training at the gym.....chest, back and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| TM......4.25 miles at an easy pace of 8.15 minutes per mile. Srength training at the gym......arms, shoulders, abs and legs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1717.57 | 957.54 | 84.15 | 0.00 | 2759.26 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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