| 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 | | 150.82 | 0.00 | 27.10 | 9.00 | 186.92 |
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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 |
| 15 min. NordicTrack
15 min rowing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 6.00 | 0.00 | 8.25 |
| 70 deg. 90% humidity
2 miles easy
6 miles tempo pace (6:58 avg.)
splits:
mile 1: 6:53 (147 bpm heart rate)
mile 2: 7:01 (151 bpm)
mile 3: 6:56 (153 bpm)
mile 4: 7:01 (154 bpm)
mile 5: 7:00 (155 bpm)
mile 6: 6:59 (156 bpm)
0.25 miles easy
hard workout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Huntley M.S. track and DeKalb Kiwanis Park
Slow 9:30 avg.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.48 | 0.00 | 0.00 | 0.00 | 6.48 |
| DeKalb Kiwanis Park
70 deg 80% humidity
8:56 avg pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.55 | 0.00 | 0.00 | 0.00 | 5.55 |
| Gallery Park
70 deg. 75% humidity
8:25 avg pace
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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
Hot, 80 deg
8:25 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 |
| 75 deg
Gallery 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 |
| 15 minutes NordicTrack
15 minutes rowing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 3.00 | 8.50 |
| Huntley M.S. track
66 deg 95% humidity
Ladder intervals 400/800/1200/1200/800/400
distance/splits/heart-rate:
400/1:25/143 bpm
800/3:01/150 bpm
1200/4:45/152 bpm
1200/4:48/151 bpm
800/3:09/145 bpm
400/1:32/139 bpm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.24 | 0.00 | 0.00 | 0.00 | 6.24 |
| DeKalb Kiwanis Park
65 deg 70% humidity
8:30 avg 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 | | 12.00 | 0.00 | 4.00 | 0.00 | 16.00 |
| Gallery Park
Miles 10-14 Threshold pace (~7 min/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 |
| Huntley M.S. & DeKalb Kiwanis Park
7x100m striders at the end.
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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 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| | | Add Comment |
| | 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 | | 3.76 | 0.00 | 0.00 | 0.00 | 3.76 |
| Huntley M.S. Track
Cemetery
8:48 avg pace
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| | Race: |
Fox Valley Half Marathon (13.1 Miles) 01:31:18, Place overall: 27, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| Great weather, 50 deg., low dewpoint, no wind, sunny
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Huntley M.S. track
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| DeKalb Kiwanis Park
8:44 avg pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.57 | 0.00 | 0.00 | 3.00 | 8.57 |
| Huntley M.S. track
Pyramid intervals:
400m @ 1:25
800m @ 2:59
1200m @ 4:37
1200m @ 4:39
800m @ 3:04
400m @ 1:27
Felt okay
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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 |
| 57 deg
9:14 avg. pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 4.00 | 0.00 | 18.00 |
| Gallery Park
LSD + fast finish (7:20 avg) for 4 miles
Felt pretty good
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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 |
| 28 miles cycling
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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
8:54 avg pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| YMCA treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.67 | 0.00 | 0.00 | 3.00 | 8.67 |
| Huntley M.S. track
Pyramid intervals
400m @ 1:28
800m @ 3:05
1200m @ 4:44
1200m @ 4:46
800m @ 3:05
400m @ 1:28
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 150.82 | 0.00 | 27.10 | 9.00 | 186.92 |
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