| 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 |
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Year: | 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 195.78 | 5.00 | 35.47 | 5.90 | 242.15 |
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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 | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 7:43
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 5x1k @3:49, wet and thick grass field.
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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 |
| Thought I was getting sick
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| 5 miles @7:03 + 4x400 with 30 sec rest @82
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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 | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| Ran 31:30 on a muddy course for 8k, still washed.
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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 |
| 7:27 pace super chill
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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 |
| 6:59 pace
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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 |
| AM 2 wu/cd, 5x1 mile + 4x400 with 60 sec rest @6:03 @79
6:09-5:48
PM 1 cut my jog short
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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 |
| 6:51 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 |
| So I'm sick, but I found this old blog I used to use. I think I'm going to start using it again. So nostalgic.
I mean might as well write a little more, this thing always held a lot of value to me. One time I beat Conner Mantz's weekly total on here, this is where I tracked my progress as a high school kid. Now I'm a college kid getting into the grove again. So I think this is the best place to start.
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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 |
| First run after being sick, felt pretty good. Not Much to complain about. 7:24 pace.
11 days till conference.
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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 |
| 7:05 pace. I feel like I'm running with half a lung.
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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 |
| 2 WU, 2x1200-1000-800
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 3.90 | 6.90 |
| 12x400 @84.5
60 sec jog
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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 |
| Run time:29:45
7:16 for 4 miles + 4x15 sec strides and A skips. Form is way too tight and janky.
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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 |
| 6:48 pace, felt solid. Went up campus loop in the middle of this.
Core after
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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 |
| 6:47 pace, felt really solid and smooth at the start but I was a bit tired with 10 min to go, ran two miles of this on grass.
Lifted before this, first time deep squatting in over a year maybe years. Core afterwards.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 195.78 | 5.00 | 35.47 | 5.90 | 242.15 |
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