| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1752.78 | 6.91 | 23.73 | 11.61 | 1795.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.84 | 0.00 | 0.00 | 0.00 | 2.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.84 | 0.00 | 0.00 | 0.00 | 2.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.19 | 0.00 | 0.00 | 0.00 | 3.19 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
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| | Race: |
invitational (0.497 Miles) 00:02:33 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Trained 9 days to get this indoor PR, showed good things to come If I didn't get injured again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.58 | 0.00 | 0.00 | 0.00 | 3.58 |
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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 |
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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 |
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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 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.41 | 0.00 | 0.00 | 0.00 | 4.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.09 | 0.00 | 0.00 | 0.00 | 4.09 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 0.00 | 0.00 | 1.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 0.00 | 0.00 | 0.00 | 4.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.09 | 0.00 | 0.00 | 0.00 | 3.09 |
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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 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.39 | 0.00 | 0.00 | 0.00 | 6.39 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.91 | 0.00 | 0.00 | 0.00 | 5.91 |
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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 |
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| | Race: |
LM invite (1 Miles) 00:06:09 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I was so nervous I completley bombed it and ran a mile time I've opened up 5ks with. Really embarassing. Coach put me with a 5:15 seed even though my seasons best 800 was 2:33 and Pr was 2:30.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.76 | 0.00 | 0.00 | 0.00 | 4.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.54 | 0.00 | 0.00 | 0.00 | 10.54 |
| First long run, ran with Thomas in coooold weather.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.61 | 0.00 | 0.00 | 0.00 | 1.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.63 | 0.00 | 0.00 | 0.00 | 2.63 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.43 | 0.00 | 0.00 | 0.00 | 1.43 |
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| | Race: |
County indoor meet (0.497 Miles) 00:02:26 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| Jv county race and PR'd by 4 seconds, track was raised from the ground and officials pushed me off, sprained ankle.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.54 | 0.00 | 0.00 | 0.00 | 4.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.72 | 0.00 | 0.00 | 0.00 | 3.72 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.99 | 0.00 | 0.00 | 0.00 | 3.99 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.97 | 0.00 | 0.00 | 0.00 | 3.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.42 | 0.00 | 0.00 | 0.00 | 5.42 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.29 | 0.00 | 0.00 | 0.00 | 9.29 |
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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 |
| Took off and did abs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.21 | 0.00 | 0.00 | 0.00 | 4.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.68 | 0.00 | 0.00 | 0.00 | 3.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.22 | 0.00 | 0.00 | 0.00 | 4.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.67 | 0.00 | 0.00 | 0.00 | 4.67 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.24 | 0.00 | 0.00 | 0.00 | 12.24 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.32 | 0.00 | 0.00 | 0.00 | 8.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 0.00 | 0.00 | 0.00 | 6.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.23 | 0.00 | 0.00 | 0.00 | 12.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.41 | 0.00 | 0.00 | 0.00 | 10.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.76 | 0.00 | 0.00 | 0.00 | 4.76 |
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| | Race: |
Shamrock run (3.1 Miles) 00:21:03 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.02 | 0.00 | 0.00 | 0.00 | 3.02 |
| Too many wings night before and ran 21:03 but still a PR.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.54 | 0.00 | 0.00 | 0.00 | 4.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.66 | 0.00 | 0.00 | 0.00 | 4.66 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.06 | 0.00 | 0.00 | 0.00 | 3.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.18 | 0.00 | 0.00 | 0.00 | 9.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.61 | 0.00 | 0.00 | 0.00 | 4.61 |
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| | Race: |
Hills and Rock Scrimage (0.5 Miles) 00:02:25 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran the mile and got 5:25 big disapointment, randomly joined 800 and ran 2:25, 1 second PR.
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| | Race: |
IHills dual (1 Miles) 00:05:30 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| Went out hard, cold day, too mentally weak to stick and ended up fading to 5:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.94 | 0.00 | 0.00 | 0.00 | 8.94 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.81 | 0.00 | 0.00 | 0.00 | 7.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.33 | 0.00 | 0.00 | 0.00 | 8.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| | Race: |
palo relays (0.5 Miles) 00:02:23 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 0.00 | 2.80 |
| Leadoff leg in JV relay for some reason even though I was faster than 2 varisty relay kids :/ PR at the time
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.94 | 0.00 | 0.00 | 0.00 | 2.94 |
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| | Race: |
Tri meet Bfield and Tfly (0.5 Miles) 00:02:19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.62 | 0.00 | 0.00 | 0.00 | 7.62 |
| Finally got that good PR even when sick
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 4.05 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.54 | 0.00 | 0.00 | 0.00 | 4.54 |
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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 |
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| | Race: |
DM dual (2 Miles) 00:12:29 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| They had no 2 milers so we ran it like an Indian Run going from last to first in a line. Didn't feel tired or winded at all.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.18 | 0.00 | 0.00 | 0.00 | 4.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.51 | 0.00 | 0.00 | 0.00 | 6.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.54 | 0.00 | 0.00 | 0.00 | 11.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.54 | 0.00 | 0.00 | 0.00 | 13.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.68 | 0.00 | 0.00 | 0.00 | 4.68 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.65 | 0.00 | 0.00 | 0.00 | 11.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.26 | 0.00 | 0.00 | 0.00 | 10.26 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.67 | 0.00 | 0.00 | 0.00 | 11.67 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.14 | 0.00 | 0.00 | 0.00 | 9.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Race: |
Tri Meet Dem and Dell (2 Miles) 00:11:49 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Last dual meet, 2:35 first 800 in the mile, then finished in 5:22, 2 mile I ran 11:49 as the guy with me kept slowing down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.34 | 0.00 | 0.00 | 0.00 | 3.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.61 | 0.00 | 0.00 | 0.00 | 9.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.19 | 0.00 | 0.00 | 0.00 | 13.19 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.51 | 0.00 | 0.00 | 0.00 | 4.51 |
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| | Race: |
JV Leauges (1 Miles) 00:05:13 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| Even though I was the 2nd fastest 2 miler they made me run jv, I was so dehydrated from the mile I cramped and DNF instead of putting all my effort in the 2 mile and being pulled up for counties.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.14 | 0.00 | 0.00 | 0.00 | 4.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.37 | 0.00 | 0.00 | 0.00 | 4.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.45 | 0.00 | 0.00 | 0.00 | 5.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.41 | 0.00 | 0.00 | 0.00 | 4.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.52 | 0.00 | 0.00 | 0.00 | 4.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.84 | 0.00 | 0.00 | 0.00 | 3.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.23 | 0.00 | 0.00 | 0.00 | 6.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.06 | 0.00 | 0.00 | 0.00 | 6.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.21 | 0.00 | 0.00 | 0.00 | 5.21 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.46 | 0.00 | 0.00 | 0.00 | 10.46 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.83 | 0.00 | 0.00 | 0.00 | 12.83 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.27 | 0.00 | 0.00 | 0.00 | 4.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.06 | 0.00 | 0.00 | 0.00 | 8.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.14 | 0.00 | 0.00 | 0.00 | 4.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.55 | 0.00 | 0.00 | 0.00 | 13.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.88 | 0.00 | 0.00 | 0.00 | 10.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.13 | 0.00 | 0.00 | 0.00 | 11.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.26 | 0.00 | 0.00 | 0.00 | 10.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 0.00 | 0.00 | 0.00 | 4.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.54 | 0.00 | 0.00 | 0.00 | 11.54 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.09 | 0.00 | 0.00 | 0.00 | 4.09 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.02 | 0.00 | 0.00 | 0.00 | 4.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.13 | 0.00 | 0.00 | 0.00 | 6.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.63 | 0.00 | 0.00 | 0.00 | 7.63 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.51 | 0.00 | 0.00 | 0.00 | 9.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.32 | 0.00 | 0.00 | 0.00 | 10.32 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.04 | 0.00 | 0.00 | 0.00 | 8.04 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.04 | 0.00 | 0.00 | 0.00 | 8.04 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.09 | 0.00 | 0.00 | 0.00 | 8.09 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.03 | 0.00 | 0.00 | 0.00 | 12.03 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.09 | 0.00 | 0.00 | 0.00 | 5.09 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.32 | 0.00 | 0.00 | 0.00 | 7.32 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.08 | 0.00 | 0.00 | 0.00 | 9.08 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.06 | 0.00 | 0.00 | 0.00 | 9.06 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.07 | 0.00 | 0.00 | 0.00 | 9.07 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.02 | 0.00 | 0.00 | 0.00 | 9.02 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.03 | 0.00 | 0.00 | 0.00 | 9.03 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.18 | 0.00 | 0.00 | 0.00 | 9.18 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.54 | 0.00 | 0.00 | 0.00 | 10.54 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.48 | 0.00 | 0.00 | 0.00 | 10.48 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.34 | 0.00 | 0.00 | 0.00 | 11.34 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.36 | 0.00 | 0.00 | 0.00 | 10.36 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.33 | 0.00 | 0.00 | 0.00 | 12.33 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.22 | 0.00 | 0.00 | 0.00 | 10.22 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.22 | 0.00 | 0.00 | 0.00 | 10.22 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.17 | 0.00 | 0.00 | 0.00 | 10.17 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.21 | 0.00 | 0.00 | 0.00 | 10.21 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.52 | 0.00 | 0.00 | 0.00 | 10.52 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.33 | 0.00 | 0.00 | 0.00 | 10.33 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.43 | 0.00 | 0.00 | 0.00 | 11.43 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.66 | 0.00 | 0.00 | 0.00 | 11.66 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.08 | 0.00 | 0.00 | 0.00 | 11.08 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.61 | 0.00 | 0.00 | 0.00 | 11.61 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.69 | 0.00 | 0.00 | 0.00 | 9.69 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.08 | 0.00 | 2.00 | 0.00 | 10.08 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.26 | 0.00 | 0.00 | 0.00 | 10.26 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.58 | 0.00 | 0.00 | 0.00 | 5.58 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.52 | 0.00 | 0.00 | 0.00 | 3.52 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.87 | 0.00 | 0.00 | 0.00 | 3.87 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.28 | 0.00 | 0.00 | 0.00 | 3.28 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.46 | 0.00 | 0.00 | 0.00 | 1.46 |
| Pre race
| |
|
| | Race: |
Season Opener (3.1 Miles) 00:21:01 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 0.00 | 0.00 | 0.00 | 1.30 |
| Season opener, so mentally drained I didn't do well, kept saying I'm not a 5ker, didn't push and paid price.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.53 | 0.00 | 0.00 | 0.00 | 2.53 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.65 | 0.00 | 0.00 | 0.00 | 3.65 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.01 | 0.00 | 0.00 | 0.00 | 3.01 |
| 30 easy.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.66 | 0.00 | 0.00 | 0.00 | 2.66 |
| Pre race
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|
| | Race: |
Back to the Mountain (3.1 Miles) 00:22:13 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
| Bad race stopped pushing, first mile in 6:05.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| First long run in a while.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 2.00 | 7.08 |
| Diagonals
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.45 | 0.00 | 0.00 | 0.00 | 7.45 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy day, ran on my own.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.55 | 3.01 | 0.00 | 0.00 | 8.56 |
| Tired that day, 20 steady 5 easy.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 7.14 |
| Cold in the Am then 16 min with the team later (really 16 is all they assigned)
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Few easy miles, Dad made me go to beach so no double.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| Long run in Ridgewood, got lost at mile 10. Plantar at one point early on.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 0.00 | 3.81 | 0.00 | 8.83 |
| Am run. Hot that day, 20 steasy 5 upbeat.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.59 | 0.00 | 2.75 | 0.00 | 8.34 |
| Easy run in the am, then one hill tracer ending on liberty, trying to do better in workouts this week. Then back to the track for 2 400's at 5k pace last 100 upbeat, ran 1:22 twice.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.81 | 0.00 | 0.00 | 0.00 | 8.81 |
| Am run was warmer than usual, side stepped car near Meadowbrook, yikes.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.13 | 0.00 | 1.27 | 0.00 | 6.40 |
| AM run was tiring then later had 10 steady, ran with Connor in woods. Then abs in weightroom.
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.36 | 0.00 | 0.00 | 0.00 | 3.36 |
| Usual Pre race, 1 mile warm up, drills, stretch, 15 minutes easy with Mike, he's trying to get me to realize I should be the best because I did the most work but am holding self back. Start to feel sick with nasal drip tonight, progressivley gets worse.
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|
| | Race: |
Highlands 5k (3.1 Miles) 00:20:42, Place overall: 37 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Got sick the day prior but still tried to give my best effort, clearly it was hampered by the sickness and writing this 2 days later racing didn't help me recover faster.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Still getting over being sick from Friday. 1 mile warm up in the woods then warm up drills. 4 mile run but I felt like shit, felt some side stitching but I'll be okay. Just wanted to get home and shower so I didn't stretch after...oops.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.77 | 0.00 | 0.00 | 0.00 | 5.77 |
| Still not 100% yet, felt crappy over the run and stomach was churning a bit. Pace was all over the 8's from high 8's to low 8's. Very inconsistent overall, hoping I feel better tomorrow.
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Warmed up and did stretches, knee randomly hurts so I need to stretch quad. Didn't do the 4x500 with the rest of the team, instead did 4 laps in the woods, feeling a little lathargic but the woods were muddy and hard to run on. Coach said we're not allowed to go to sectionals so now I got to make the most out of these few races.
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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 |
| Coach made us run 20 min instead of 30 min since it was raining. Knee is still a little sore so I need to keep stretching my quad. Feeling confident for saturday and monday's races, gonna pr.
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Pre race, would've prefered to have gotten 4 in. Big day tomorrow, I gotta rise to the occasion.
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|
| | Race: |
Brett Taylor Invite (3.107 Miles) 00:20:14, Place overall: 30 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Bret Taylor Invitational today, we ran JV to leave early. First mile in 6:07, side stiched the second mile and got bogged down in the mucky sand but kept trying to push, tried my hardest on the kick at the end, still waiting for results but I know I PR'd.
Lost momentum from the cramp but I tried to stay in contact with my pack as long as possible. Luckily I have a batch meet monday to PR even more by.
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| Pre Race
Met up with Mike then did 1 mile warmup, drills strides, then 2 miles easy with 4x150 striders.
Batch meet tomorrow
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|
| | Race: |
Patriot Batch Meet (3.107 Miles) 00:20:05, Place overall: 29 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Did an easy shakeout in the morning because I heard good things about that, feel loose after yesteday.
Warmed up then did my race, 6:00 first mile, I belive I hit 12:20 for 2 miles, but I got bogged down in the 3rd and couldn't surge because saturday's race took it out of my legs, felt strong durring the race though, I could taste 18 pace there so now it's just about working hard and running that at leauges next thursday.
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM run, legs felt tired but I did 8:05 average.
Slower warm up today then did drills, stretched, etc. Went off with Connor and Jay since Mike tried out debate club. We ran to the ridge and back around, solid run with most miles under 8, feeling pretty fit.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Got up not too early today and did 5.04 miles in 39:53, pretty solid run. It was a little cold and I felt a drop or two of water but it never rained.
went out at 6:00 for a 42 min run, 5.4 miles. Felt really good again but a lil sore after, ill ice. Gearing up for leauges. Got a 6x400 workout tomrorow.
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.50 | 0.00 | 7.50 |
| 4 miles in the am then 1 mile warmup, 6x400 at 5k pace with 3 minutes recovery but my group kept trying to go too fast so I had to reel them in. 1:10 1:15, 1:16 1:20, 1:20, 1:20. Then 1 mile cooldown
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Easy 4 in ridgewood, then we had a party for the seniors so I ran a little later, did a mile warmup, abreviated drills and not much stretching. Then went for 5 miles but felt a little warn down so it was only 8:10 average.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| Fast easy 5 miles, saw grandpa. Ran with jay later, 1 mile warmup then 4.35 miles.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.29 | 0.00 | 0.00 | 0.00 | 10.29 |
| Felt good on my long run, it was just an easy one but my easy pace has been getting faster. It's probably my last real long run for the season, and I'll do an 8 mile long run or less next week since counties is coming up. Since coach won't let us race sectionals leauges and groups is all I've got.
Mile 1 7:56
Mile 2 .7:50
Mile 3 something in the 7:5x range
Mile 4 7:51
Mile 5 7:49
Mile 6 8:00
Mile 7 7:49
Mile 8 7:44
Mile 9 7:53
Sprinted to porter poty to take a shit
Mile 10 8:20
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.12 | 0.00 | 0.00 | 0.00 | 9.12 |
| Was at my cousins and it's very hilly, so I did 4 miles easy, got mandatory practice at 3. Later we had practice and we warmed up a mile, stretches, and drills. I felt sluggish on the strides but good by the last one. The workout was 10 easy 10 steady, 2 upbeat, 10 easy. Ran about 7:50 pace for the first mile then was in the 6 something pace for the steady, then the upbeat I don't know what pace it just had to feel upbeat. The easy afterwards was sluggish and essentially a recovery/cooldown.
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.76 | 0.00 | 0.00 | 0.00 | 8.76 |
| Took me longer to get out of bed, too hyper to sleep. First really cold morning at 44 degrees, took my body time to warm up and I was tired from yesterday so my miles weren't the fastest. Got caught by the train on the way home so I was back a little later.
Got to the track and did 1 mile warmup, drills, strides, stretched. Then did 23 easy 2 upbeat and 4 easy back to the track. Averaged 7:40 range for the 3 miles easy I belive. Really took off on the upbeat, felt good.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Rained hard today, did pre race. 1 mile warm up, stretches, strides, and drills, then 20 minutes easy. Then did 4x150 strides and went home.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| 2 mile shakeout, race got canceled so I did 2 miles of in and outs in 12:25, first 800 in 2:37 mile in 5:30-5:45, jay and Mike dropped me but I wasn't going hard, now I'm going to prepare to destroy the next wkrkout
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
| Easy 4 In the am. Then 1 mile warmup, 4 mile easy run pretty fast.
7:49
7:15
7:40
7:29
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.03 | 0.00 | 0.00 | 0.00 | 8.03 |
| 4 easy miles, coldest it's been in a while this morning so I let the legs warm up naturally, finished faster than I started. Felt the itch and ran later again.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| A little rainy, did pre race from dads house so no striders or drills, calves and feet felt a little tight so I'll stretch.
| |
|
| | Race: |
League Meet (3.107 Miles) 00:20:09, Place overall: 24 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 5:45 mile then cramped for like 1.7 miles and couldn't run well at all just a slow death. Fast kick at the end because I had a lot left. After a long disappointing season I have one more race, county groups to PR big in and if I go out in 5:35-5:45 I can start to just move up and wildcard for counties. Let's do everything I can and make it big.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.31 | 0.00 | 0.00 | 0.00 | 9.31 |
| Easy run to clear the legs after yesterday's race, some post nasal drip. Later did usual practice warm up and drills. Did 3 miles easy then 1 mile steady at 6:40 with some hills thrown in over course of the run, ran remainder of the way to school. 32 minutes total, easy was below 8 except for the first one with several hills.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.34 | 0.00 | 0.00 | 0.00 | 9.34 |
| Last morning run, 4 miles easy in Ridgewood. 1 mile warmup, drills, stretching, then 30 min fartlek on my own. Mainly on flat land but did some surges uphill by blue moon and piermont. When I got back to the track I did 150 sprint, 50 jog, and 200 all out, legs were like jello from all the hills and speed beforehand. I used it to sharpen and strengthen for county groups but the hay is already in the barn. All the work from june to now has led up to my big breakout race, and it's going to be this Saturday.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.15 | 0.00 | 0.00 | 0.00 | 3.15 |
| Field trip today, tapering for two days. Ran really easy since my stomach hurt in warmups.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.12 | 0.00 | 0.00 | 0.00 | 1.12 |
| They made it .5 warm up, then we did 4x150 no run, I'm ready for tomorrow
| |
|
| | Race: |
County groups (3.107 Miles) 00:21:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Didn't have it in me today, 6:00 first mile then I just couldn't get the same fire going from Monday, one long horrible season is now over.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Guess who's back, back again, Chris is back, tell a friend. hopped right back into 8:05-7:50 pace again, training for winter but first one last cross race on November 30th, footlocker regionals. It's going to be my breakout race.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| No one else could show up for different reasons so I warmed up and did some drills,no strides since I just wanted to leave.
Did a reverse Zozo's run and went inside at the school side door. Feeling sluggish is all part of getting back to it.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Jay joined me today, did a warmup mile then drills and strides. Felt a little sluggish just from not getting enough sleep but strides got me awake.
Did 4.85 miles going from school to my route from home, 8:00 to sub 8 pace felt good with quite a few hills.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Woke up at 8:00 went out at 9ish, 4 mile run in 30 min. I left the watch at home and just ran by feel clicking off 8:00-7:50 easy miles. Felt a little bored and legs were sore from leg day yesterday but still a quality run.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Windy and cold, went out feeling a little tired and my big left toe has some sort of splinter. First mile in 7:49 even with the wind then 7:56, I then went up the hill by the glen to extend it to 5 miles, and came back down, but had to pause and fix pants since I'm too thin for them now. Then resume pace so it was 7:59. Next mile my pace dipped so I picked it up with 7:52 then the last mile I was just clicking along saying my comfort zone is discomfort and finished with the uphill down the block from my house and swung around for 7:16, solid run that was a semi progression run.
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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 |
| Easy run without watch, plantar started to hurt I need new shoes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Few easy miles with Jay and Matt
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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 |
| Some easy miles with Jay, it was cold out today. Betsy was supposed to run with me and ditched.
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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 |
| Woke up a 5:55 to run, 23 degrees out but I bundled.
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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 |
| Legs were feeling tired, still managed six easy and didn't feel too bad
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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 |
| Warmed up then just went into the run today, felt pretty good. Did 4 strides after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
| Warmed up then tried to time trial the mile, but I got nervous and gave up at lap one. Pretty embarrassing but I think I'll try again tomorrow
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| | Race: |
Mile time trial I bombed (0.994 Miles) 00:05:34 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Really shitty mile time trial, warmed up and my dad said I needed to warm up less shouldn't have listened. Also really didn't feel up to it unlike yesterday. pretty fucking windy too especially on the back stretch splits were 1:08.70, 1:27.34, 1:32.90, 1:25.81. Really bad wish I had done it yesterday
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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 |
| Light rain, did mile warm up then six miles. Felt pretty good today. Last run as a 16 year old.
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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 |
| Off for my bday
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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 |
| Felt lazy so walked home then ran from 4-5
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 2 easy miles then up the Glen hill I did a progression run and went a mile and a half, turned around and went back, last mile downhill was flying. 37:0x for the first 5 then the next two were easy. Good run and felt comfortably hard but should've pushed more.
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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 |
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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 |
| Felt crappy but when I got back turns out I still kept about 8 min pace because I had some pauses at traffic and to tie my shoe, so 56 min out total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Rainy wet day, pretty mucky. Went out to do 10 easy but got lost twice since I was by my dads house, ended up doing 12. Still a solid long run and towards the end I felt like I was gliding
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 3.00 | 8.75 |
| AM 2 miles easy shakeout, pretty damn slow at 9:12 and 8:30 miles, legs are still tired.
PM 2 mile warmup then drills and strides. After that I ran into one of the alumni sprinters Evan. Then I did 3x1mile with 2-3 min rest.
Mile 1: 5:56
Mile 2: 6:10
Mile 3:6:14
Then did a mile cooldown, tough but solid workout and it wasn't till the third one that I started hurting with my stomach churning on the jog recovery inbetween.
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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 |
| Went to bed near 11 last night, needed to recover from mile repeats so I slept in today. 7 easy after school.
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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 |
| So damn tired
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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 |
| Easy run, lil bit of a slog.
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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 |
| Pre race and strides
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| | Race: |
Regional (3.109 Miles) 00:21:08 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Shakeout, then warm up. The race wasn't that great since I've been eating the last few days, lol. 6:04 first mile, 13:48 2 mile eww, 21:xx finish rip. Felt like I was gonna shit at the finish stretch.
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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 |
| Post regional rest day, just vibed out with friends a day before winter track. Gotta double on Monday. Also first snow of the year, good way to start winter track.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Got up and did 5 miles, first day of official indoor season. It was pretty mucky but I layered so much I felt hot and uncomfortable.
In the afternoon I did 4 more miles, it was snowy but not too bad and calmed down halfway through. Actually felt pretty good and enjoyed it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| First day of real practice, only did 2.5 miles, would have ran after but had to find phone then it got dark, damn.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.71 | 0.00 | 8.71 |
| Got up and did an AM run again, legs and calves are a little sore right now. Workout was 25 steasy. 5:5x first mile went into lactic threshold and legs were sore the rest of the run. Andrew motored the last part of the run all around solid workout with Dal and Andrew
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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 |
| Easy few miles wtb, carcinogen route.
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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 |
| Body still too tired to double. 3 easy then hill intro.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.32 | 0.00 | 0.00 | 0.00 | 11.32 |
| Good long run to end a rest week and get back into the doubles, trying to ward off tiredness. Tried to do an out and back long run but ended up going into a few different towns. Plantar hurts in the middle of the run but after a stretch it stopped. Solid quality run.
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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 |
| Rainy am run, got to do 1 mile warmup then resistance bands inside, lame!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Am run with some fartlek, then 30 easy in the rain later, did 4x200 at 36,35,33,33 building.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.40 | 1.24 | 8.64 |
| 4 easy in the AM.
PM, half mile warmup, then fartlek intro for new people, around 8:30 of fartlek, going randomly in easy, steady, upbeat. Then rest before intervals
Workout 2 x 500-300-200, 3 min rest between with jogging.
Did some legs like deadlift and paralell squat after.
Set 1
500: Felt good, first rep is easier, body warming up, fast first 100, settle 300, fast 100, might've elbowed Jay.
300: Sprint, hit a 41 something, so 27 something en route.
200: 28 second, slower than the 300 lol.
5 min rest
Set 2
500: hurt more, elbowed to get next to Andrew, oops.
300: Anarobic hurt, form felt bad.
200: Ow, we started early to get it done, gutted it out and finished strong.
Half mile cooldown then plyo crap.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Went to bed at 9 something because that interval workout tired me out, got up at 5:30 something to pee then alarm at 6:00 to get up, late start out the door by 6:31. 4 miles and my lower right calf was sore with some minor plantar.
We did 35 easy/a lil over four miles. Went out pretty slow but got to a 7:45 average, with the later miles being faster since we picked it up. Good day of running overall. Then a lift later.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Warmup the hills with jog to and back, no morning run today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.90 | 0.00 | 0.20 | 6.00 |
| Good quality run with mike
Over a mile easy then into 5 min steady high 6s then caught him since he dropped, then 2 upbeat in the woods later on 5:25 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.83 | 0.00 | 1.80 | 0.37 | 4.00 |
| 14th mileage
.5 warmup
1k 3:20
300 recovery
1k 3:23
300 recovery
1k bad 3:55 :/
5 min rest 400
200-27.16
200jog
200- 27.6
200jog
200 27.9
.5
Pulled out of last one, hammy felt bad
4.06 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.63 | 0.00 | 0.92 | 0.45 | 8.00 |
| 15th mileage
4 miles in icy rain, practice running with glutes
1.2 warmup
10 easy 5 steady 3 easy 2 upbeat
1.2 easy
.92 upbeat
.20 easy
.45
8mi
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.90 | 0.60 | 4.00 |
| Nasal drip/sore throat so I slept in instead of doubling.
Workout was 10 easy 5 tempo then 300-150-300-150 but abreviated to 5 easy instead of 10 because snow.
2.4 easy
.9 of tempo
.6 of intervals
Sprints were bad because I had no traction kept slipping but good effort, third each rep though I was dropping everyone except my boyz up front.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just 3 easy miles today, good run, throat still sore.
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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 |
| Pre race with the boys, looking forward to the meet tomorrow.
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| | Race: |
4x8 Relay Leg (0.497 Miles) 00:02:23, Place overall: 13, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Shake out run at the track then a warmup 3 hours later, anchor leg for first time ever so when I got the baton in first didn't know what to do, panicked and slowed down and let myself get caught, came third in our heat and 13th overall, If I went with the guy who picked me off I would've got the time I wanted. Cooled down a while and pretty ashamed of that race, just a rust buster.
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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 |
| Easy pre race on the grass before the race.
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| | Race: |
(0.497 Miles) 00:02:18, Place overall: 1, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| Warmed up and shook the legs out, then I warmed up for real later, went right to the front after the gun, ran like someone was chasing me, such a gap behind me. Pr and got 6th overall.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Went on an easy run with Mike to rejuvinate myself and get the legs and aerobic systems flowing again. Felt good, ran 8:02 average with a lot of 7:30 and 7:40s
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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 |
| Few miles at a decent aerobic clip, felt pretty good, solid effort. Merry Christmas
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.55 | 0.00 | 0.00 | 2.25 | 3.80 |
| 4min hard - 3 min hard - 2 min hard, 4x200 with 100 recovery workout was extremely tough but quality.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nice quality run with Betsy and Mike. Lots of 7:30s
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 1.67 | 0.00 | 7.97 |
| Ran down to track then warmed up with Mike. Went out and did an easy run with 10 steady, watch was acting weird saying it was 7:00 pace but 7:30s are near my easy, didn't connect to GPS lol.
Guesstimate around 6:00 pace since it was more laid back than the usual sub 6 and not too taxing.
Then caught up to Mike after and ran back, did abs. Good run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 13.05 long run in 1:48 or something near that, didn't wear a watch so I can only guess and take strava's word for the run's distance. Might be longer than the site said to be honest. Had to stop at some cross walks durring the run so the pace might be a few minutes slower than it should be.
Happy with the run and I felt pretty strong but tried at some points, got to recover now for tomorrow's workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 1.50 | 5.70 |
| Ran down to the track then did my warmup, went inside and did 2 sets of 8xhallway accelerators around 80 meters. Then cooldown
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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 |
| Took it real easy today. Felt a little beat up so I needed it more than the steady work today. Last run of the year
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1752.78 | 6.91 | 23.73 | 11.61 | 1795.03 |
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