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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 | | 70.73 | 3.13 | 7.01 | 0.00 | 80.87 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 7.01 | 0.00 | 7.01 |
| 1026G076
7.01 miles at 9:05 AP in 1:03:41.
Ran 7.01 miles at HMP + 7 seconds; thus a 7 mile Tempo run. Ran 9:05/mile AP while going for 9:26s (MP). Easy Effort and I suspect I am more fit than VDOT 38.
Am changing tranining intensities to VDOT 39 which has MP being 9:07 and Easy Pace being 9:01-10:00 and this workout today feels like that's about where I fall. Today was an Easy Effort - not a Tempo effort. Thus VDOT 39 is 7 miles today at MP.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| https://connect.garmin.com/modern/activity/826646271
1027G077
13 miles at 9:29 AP in 2:03:15.
Splits at 9:20-9:34 and thus 14 second spread. High consistency.
Canal Trail.
Ran 13 miles at MP + 22 seconds (scheduled was 13 miles at MP + 30 seconds). Have changed to VDOT 39 training intensities at this point.
Will have to get the splits off Garmin. Last 1.5 miles a bit difficult. Last time ran this distance was April 26th, day Chad died.
A good run.
Have had a good two weeks and have trained consistently and done the three weekly quality workouts on schedule with additional runs.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
| 1028G078
Ran 3.11 miles at 9:50 AP in 30:34. Was going for the slower side of the Easy range. Got that done.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.66 | 0.00 | 0.00 | 0.00 | 1.66 |
| 1029G079
1.66 miles done at 9:30 AP in 15:45. This is the midpoint of Easy range.
Taking it a little easy after the 13 miler Saturday.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
| 1030G080
Ran 5.01 miles at 9:50 AP in 49:13.
State Street to New Haven at 5:15pm
I was going for 9:50s and stayed consistent running no faster.
It was hot.
I am trying to stick with Easy running and keeping the intensity at the Easier side of the Easy range. Got that done today.
Trying to focus on not going harder than necessary to accomplish the goals of the run.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1031G081
State Street to Saint Barnabas
Lower back pain past couple weeks. Taking it easy this week by running Easy pace versus not running at all. Was going to cut the run short but stuck with it telling myself if it were a race, I would not stop short. Took my Camel Bak along on this run to hydrate.
Ran 8 miles at 1pm at 9:48/mile pace.
Three of the six races I ran this year I ran with my son Christian.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.13 | 0.00 | 0.00 | 0.00 | 4.13 |
| 1032G082
I ran 4.13 miles at 9:20 AP in 38 minutes. Ran these on the harder side of Easy range.
Last 3 weeks mileage: 24 + 27 + 18 miles. That's not too bad. Picking up on the miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.13 | 0.00 | 0.00 | 3.13 |
| 1033G083
Ran 3.13 miles at 9:08/mile pace (MP) in 28 minutes.
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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 |
| 1034G084
5.30 miles at 9:32 AP in 50:34. Thus the miles done at MP + 25 second/mile pace.
I was going for 9:50s but second mile was 9:30 and rest of the miles 9:30s and 9:20s. Good rule of thumb may be to always have the first mile on the real Easy side as the remaining miles are naturally faster without trying to go faster. First mile today was 9:55.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 1035G085
3.50 miles done at 10:08/mile pace in 35:31.
10:15s for the first couple miles and slower than what I had been running. Thought I should run not much distance today and at very easy pace given this suspecting maybe that I needed to make this a recovery run.
Will take the day off from running tomorrow such that can put in good effort Saturday for the Long run.
Have covered 16 miles during the past four days.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| 1036G084
89 degrees
State Street at 1020am and ran 4.01 miles at 9:56 AP in 39:50.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1037G085
State Street
5:20pm
4 miles at 9:41 AP in 38:44
MP + 34 seconds.
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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 |
| 1038G086
7 miles at 9:44 AP in 1:08:13 (MP + 37 seconds)
88 degrees. Putting off speed work. Hot.
State Street to Route 22
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1039G087
To Dixwell avenue and back via State street and watch stops due low battery at the 3.56 mile mark.
Ran 4 miles at 9:50 AP (MP + 43 seconds)
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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 |
| 1040G088
4.01 miles at 8:57 AP (HMP + 18 seconds).
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 1041G089
97 degrees.
Always taking Camel Bak now. Faster side of Easy.
State street to Dixwell Avenue and 4 miles done at 9:23 AP (MP + 16 seconds)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.73 | 3.13 | 7.01 | 0.00 | 80.87 |
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