| Location: DeKalb,Il,United States Member Since: Aug 03, 2015 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Recent PRs:
Marathon: 3:22:29
Half marathon: 1:34:01
10K: 40:41
5K: 20:06 Short-Term Running Goals: Sub 1:32 half marathon
Sub 40:30 10K
Sub 20:00 5K |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Hoke One One Lifetime Miles: | 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 164.40 | 5.00 | 13.50 | 10.70 | 193.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Dekalb Kiwanis Park
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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 |
| 2000 yd swim @ YMCA pool
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 0.00 | 2.50 | 0.00 | 5.40 |
| Treadmill workout
7 min. @ threshold
7 min @ threshold
3.5 min @ threshold
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Kiwanis Park
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| DeKalb Kiwanis Park
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.00 | 0.00 | 16.00 |
| 16 miles (12 miles @ 8:30 pace, 3 miles at 7:15-7:30 pace), 1 mile @ 8:30 pace)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| 80 deg. 85% humidity, 73 dewpoint
2 miles warmup
6 x 800 (3:09-3:18 pace, 1 lap rest)
1.5 miles cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| DeKalb Kiwanis Park
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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 |
| 7K rowing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Gallery Park
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Des Plaines River Trail
75-80 deg., humid
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| DeKalb Kiwanis Park
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 4 miles tempo at 6:52/mile
76 deg, 84% humidity, 71 dewpoint, heat index 77
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| DeKalb Kiwanis Park
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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 |
| 7K rowing; 25:23
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Gallery Park, Glenview
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 2.00 | 0.00 | 18.00 |
| Gallery Park, Glenview
Fast finish 2 miles @ 7:20/mile
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| DeKalb Kiwanis Park
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| DeKalb Kiwianis Park
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
| 2 miles warmup
6 x 400 @ 1.30/lap pace
2.5 miles cooldown
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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 |
| 2000 yd. swimming at Kishwaukee YMCA
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Huntley Middle School track
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| | Race: |
DeKalb Corn Classic (6.21 Miles) 00:43:25, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 6.20 | 6.20 |
| 70 deg. 95% humidity, dewpoint 71 deg
splits:
Mile 1: 6:47
Mile 2: 6:52
Mile 3: 6:59
Mile 4: 6:52
Mile 5: 7:06
Mile 6: 6:57
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Gallery Park, Glenview
Humid, 70 deg
8:25 pace
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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 |
| 7K rowing 24:53
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Huntley M.S. track + Fairview Park cemetery
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 2.00 | 0.00 | 9.00 |
| Huntley M.S. Track
2 miles warmup
5 miles tempo @ 6:55 pace
2 miles cooldown
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 164.40 | 5.00 | 13.50 | 10.70 | 193.60 |
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