| Location: united states Member Since: Sep 30, 2019 Gender: Male Goal Type: Highschool Champ Running Accomplishments: PRs
8k: 31:30
5k: 18:37
3000: 10:34
1600: 4:50.2
800:2:09.9
400:55.2
300: 41.4 (workout split)
200 25.14
Got second place in the XC chocolate milk mile Short-Term Running Goals: Sub 29 8k
Sub 9:20 3k
4:35 Mile
2:02 800
sub 55 400
Long-Term Running Goals: Sub 10:20 Steeple
sub 4:10 1500
Sub 2 800m
sub 53 400 Personal: I like to run, lol |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 113.28 | 5.00 | 22.47 | 1.00 | 141.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 7.00 | 0.00 | 14.00 |
| 32:23
PM 9x90 sec tempo
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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 |
| 7:28
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| 3 miles 18:59
PM 9x90 sec tempo with 60 sec jog 6:07 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM 7 miles PM 3 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.75 | 0.00 | 10.75 |
| 3x1200 @4:28, 6x400 @79.1
(4:32.4, 4:28.1,4:25.6) (80.2,79.3,78.4,79.1,80.3,77.7)
PM 3 miles @7:45
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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 |
| 7:18
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
| 3.79 tempo at 6:04 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM 6 at 7:02
PM 4 at 7:29
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.28 | 0.00 | 3.72 | 0.00 | 11.00 |
| AM 5x1200 @4:20.6, 2 min rest, with 2 WU/CD.
PM 3 miles @7:30
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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 |
| 7:09 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 1.00 | 14.00 |
| AM 9 mile run, 8x200 @36.6
PM 3 miles @7:21
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 0.00 | 0.00 | 11.00 |
| 11 miles with a 5 mile progression on the back half, 6:22 average from 6:30s to 6:02.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 113.28 | 5.00 | 22.47 | 1.00 | 141.75 |
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