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Week starting Jul 10, 2016

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20152016
15% off for Fast Running Blog members at St. George Running Center!

Location:

KS,

Member Since:

Dec 02, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2015 Blue-Jeans Mile Runner-Up/All American

All State Kansas 6A Cross Country & Track

1600m: 4:24

3200m: 9:25.12

5000m: 15:25

Blue Jeans Mile: 4:37

Short-Term Running Goals:

Sub 26 8k Conversions count... right?

Sub 4:40 in the Blue Jeans Mile

Win the Blue Jeans Mile- Nope, 2nd again. 

Grandma's @ sub 6 avg

Boston

Long-Term Running Goals:

UTMB

Personal:

Chasing the dream again

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Zoom Streak LT 2 Lifetime Miles: 3.50
Adidas Adios Boost 2 Lifetime Miles: 191.97
Barefoot Lifetime Miles: 13.06
Adidas Boston Boost 5 Lifetime Miles: 249.00
Nike Zoom Victory Pink Lifetime Miles: 11.00
Asics Cumulus 17 Blue Lifetime Miles: 148.20
Teh Pegs Lifetime Miles: 114.08
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.000.0010.000.0076.00
Asics Cumulus 17 Blue Miles: 22.00Adidas Boston Boost 5 Miles: 32.00
Sun, Jul 10, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles

Asics Cumulus 17 Blue Miles: 5.00
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Mon, Jul 11, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

3 mile warmup into two sets of 3x3min up tempo, 3min run. Tempo segments were progressively faster and rest runs were @ 6:50 pace. It felt good but it the humidity was real. Cooled down to 10 miles.

Adidas Boston Boost 5 Miles: 10.00
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Tue, Jul 12, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

9 in the AM and 4 in the PM.

Asics Cumulus 17 Blue Miles: 4.00
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Wed, Jul 13, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 in the AM and 4 in the PM

Asics Cumulus 17 Blue Miles: 4.00
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Thu, Jul 14, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

3 miles of warmup into 3x5min tempo, 5 min run. Cooled down to 10

Adidas Boston Boost 5 Miles: 5.00
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Fri, Jul 15, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy

Asics Cumulus 17 Blue Miles: 9.00
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Sat, Jul 16, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Long Run: a 17-mile trek at 7:01 pace loaded with hills and uncomfortable weather. Felt pretty good but need to hydrate more. The hills slowed pace from my usual long run pace.

Adidas Boston Boost 5 Miles: 17.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.000.0010.000.0076.00
Asics Cumulus 17 Blue Miles: 22.00Adidas Boston Boost 5 Miles: 32.00
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