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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

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NOTE TO DOUG

Short-Term Running Goals:

PR for All Race distances - simple enough - right?

Improve VDOT from 42 and get to 43 as proven by Race Result(s) or Time Trial(s).

Long-Term Running Goals:

Qualify for Boston Marathon

Personal:


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Wed, Jul 11, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.480.000.000.006.48

http://connect.garmin.com/activity/198295782

595D097 Canal Trail Bryan

Wed, Jul 11, 2012 5:49 PM

Distance: 6.48 mi Time: 58:17 Avg Pace: 9:00 min/mi Elevation Gain: 405 ft

Going for consistent 9:00/mile splits and got the 6.48 miles done at 9:00/mile as planned. 

I did a 9:01, 9:00, 9:00, 9:10, 8:46, 9:01 (and 8:59 for 0.48 miles).

Have not run since Sunday so needed to get out there!

 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:01

1

84

23

9:01

2

0:09:00

1

119

144

9:00

3

0:09:00

1

135

116

9:00

4

0:09:10

1

20

19

9:10

5

0:08:46

1

0

43

8:46

6

0:09:01

1

47

8

9:01

7

0:04:19

0.48

0

44

8:59

 Summary

0:58:17

6.48

405

397

9:00

Comments
From ACorn on Wed, Jul 11, 2012 at 22:50:29 from 24.2.76.146

Way to get out Pre! Looks like you've got some great trails to run on. Do you ever do fartlek or speed play runs?

From PRE on Thu, Jul 12, 2012 at 18:40:41 from 99.50.213.11

ACorn,

Hi. The Canal Trail is actually a paved trail. But trees on all sides and plenty of shade and cool. Also - plenty of people running, walking, biking and the like.

Regarding fartlek, it is pretty much limited to when I am going for consistent splits and I am off my pace for a split (due elevation gain or whatever); then I pick up the pace at various points throughout the split - or during the next split to stay on pace.

My speedwork mostly done in the form of 100 meter to half mile repeats, or pick-ups. In about four weeks I will be getting back into the speedwork and may add 1200 meter repeats to the mix.

I also do tempo runs if that can be considered speedwork??

Hope all is well with you. You seem to be on top of your training. Say Hello to Mom and Jing for me.

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