| 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 | | 420.13 | 0.00 | 105.52 | 14.20 | 539.85 |
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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 |
| 7:00 avg pace at Red Wing, MN H.S. track
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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 |
| 7:00 avg pace at Fairview cemetery.
~75 deg.
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| | Race: |
Geneva Sunset 5K (3.11 Miles) 00:20:07, Place overall: 31, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.11 | 0.00 | 3.11 |
| Mile 1: 6:28
Mile 2: 6:37
Mile 3: 6:26
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| DeKalb Kiwanis Park
8:43 avg. pace
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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 |
| Fox River Trail
8:45 avg pace
85 degrees, windy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| DeKalb Kiwanis Park
72 deg.
9:00 avg 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 |
| 15 minutes Nordictrack
15 minutes row machine
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.50 | 0.00 | 7.50 |
| 75 deg. 50% humidity
Huntley Middle School track
5.5 miles @ 6:59 pace
struggled
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| DeKalb Kiwanis Park
75 deg
8:56 avg.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| DeKalb Kiwanis Park
8:54 avg pace
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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 |
| Gallery Park
72 degrees
9:00 avg pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Kiwanis Park
75 degrees
8:58 avg. pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Huntley Middle School track & Kiwanis Park
75 degrees 90% humidity
9:02 avg. 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 |
| 15 minutes NordicTrack
15 minutes row machine
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| Huntley Middle School track
70 deg. 55% humidity
6:59 avg. pace
difficult
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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 Middle School track
Recovery jog
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.46 | 0.00 | 0.00 | 0.00 | 6.46 |
| DeKalb Kiwanis Park
80 deg
8:50 avg. pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Great Western Trail
early a.m. 70-75 deg
8:25 avg pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| DeKalb Kiwanis Park
72 deg
slow, 9:17 avg. pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.32 | 0.00 | 0.00 | 0.00 | 6.32 |
| Huntley Middle School Track and DeKalb Kiwanis Park
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.65 | 0.00 | 0.00 | 0.00 | 4.65 |
| Huntley M.S. Track and Kiwanis Park
9:17 avg. pace
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| | Race: |
DeKalb Corn Classic (6.21 Miles) 00:42:24, Place overall: 12, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.21 | 0.00 | 6.21 |
| 65 deg, 70% humidity
Splits:
Mile 1: 6:37
Mile 2: 6:44
Mile 3: 6:49
Mile 4: 6:50
Mile 5: 7:01
Mile 6: 6.56
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.44 | 0.00 | 0.00 | 0.00 | 6.44 |
| DeKalb Kiwanis Park
a.m. run, 60 deg
8:30 avg. pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.61 | 0.00 | 0.00 | 3.00 | 8.61 |
| Huntley M.S. track
60 deg, 75% humidity
12 x 400m (rest = 200m jog)
Splits:
1:29
1:32
1:31
1:32
1:31
1:29
1:29
1:29
1:30
1:30
1:28
1:27
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| DeKalb Kiwanis Park
a.m. run
60 deg
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| DeKalb Kiwanis Park
a.m. run
60 deg
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 2.00 | 0.00 | 16.00 |
| Gallery Park
65 deg. 85% humidity
Miles 12-14 6:53 pace
Other miles 8:15 pace
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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 H.S. track
DeKalb Kiwanis Park
avg. 8:35 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 |
| 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 |
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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 | | 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| YMCA
treadmill
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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
8:27 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 |
| Gallery Park
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 |
| YMCA
treadmill
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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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| | Race: |
Stone Bridge Half Marathon (13.2 Miles) 01:29:30, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.20 | 0.00 | 13.20 |
| First place overall in HM. Yay!
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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 miles slow cycling on bike path
Groin is sore
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 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 |
| 15 minutes NordicTrack
15 minutes rowing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.00 | 0.00 | 6.50 |
| 8 x 800m
3:01
3:02
3:02
3:03
3:04
2:59
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Glenview and 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 |
| 875 m swim @ Kish YMCA
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Great Western Trail
8:25 avg. pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Huntley M.S. track + DeKalb Kiwanis Park
9:15 avg. 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 |
| 1250 meters swim
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 30 minutes YMCA treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 45 minutes treadmill @YMCA
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 3.00 | 0.00 | 13.21 |
| Fox River Trail
3 miles fast finish @ 7:00 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.32 | 0.00 | 0.00 | 0.00 | 6.32 |
| DeKalb Kiwanis Park
8:49 avg 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 |
| 1250m swimming @ Kishwaukee YMCA
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| DeKalb Kiwanis Park + Huntley M.S. track
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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 |
| 1300m swim at Kishwaukee YMCA
avg. pace: 2:26
avg. strokes: 12
avg. SWOLF: 42
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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 |
| 1300m swim at Kishwaukee YMCA
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| | Race: |
Naperville Half Marathon (13.2 Miles) 01:30:22, Place overall: 69, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.20 | 0.00 | 13.20 |
| CARA Runner's Choice race.
Slight side stitch and calves really tight at 10 miles.
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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 |
| 1750m swim at Kishwaukee YMCA
avg. pace 2:25
avg. strokes: 12
avg. SWOLF: 41
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Kishwaukee YMCA treadmill
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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 |
| Kishwaukee YMCA treadmill
2000 m swimming
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Kish YMCA treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Kishwaukee YMCA treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 2.20 | 5.50 |
| Kishwaukee YMCA treadmill
45 min with 5-4-3-2-1 minute stepdown at 9.0 mph and 1.5 grade
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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 |
| Kishwaukee YMCA pool
2000 m swimming
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| | Race: |
Schaumburg Turkey Trot (13.2 Miles) 01:31:18, Place overall: 53, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.20 | 0.00 | 13.20 |
| Schaumburg Turkey Trot at Busse Woods
1:31:18.8
3rd place 50-54 years
35 deg, partly cloudly 15 mph wind
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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 |
| Kishwaukee YMCA
2000 meters swim
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 420.13 | 0.00 | 105.52 | 14.20 | 539.85 |
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