| Location: Decatur,GA,USA Member Since: Dec 18, 2015 Gender: Male Goal Type: Other Running Accomplishments: 2016 Rock and Roll Savannah Half 1:49:14
2014 Marine Corps Marathon 4:40:56 Short-Term Running Goals: I'd like to average 60 miles/week without injury. Long-Term Running Goals: Consistently run a 3:00 - 3:15 marathon |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 142.20 | 0.00 | 5.11 | 2.50 | 0.00 | 0.00 | 0.00 | 149.81 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 6.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.02 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 7.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.08 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 3.00 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 9'22"
Avg Pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 9.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.90 |
| 9:47 pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 9:43 pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 9:31 pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 6.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.01 |
| 10:08 pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 3.11 | 0.00 | 0.00 | 0.00 | 0.00 | 3.11 |
| 9:09 pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| 9:33 pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9:42 pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| J's run. 12:06/mile
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| watch died, was probably a 9:40 or so pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 6.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.01 |
| 1 hour, original route/clockwise
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| fast/walk day, got 6 or so speed segments done before I felt a little pain in my left Achilles , slow jogged back home
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| 54:15, original route clockwise
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 110 minutes
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| 50:10 minutes, fairly casual pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran over to Druid hills hs track, did 4 of 1 lap at 1:20
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 6.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.01 |
| 57:22, orig route clockwise, felt very tired
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Total rest day
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 8 x 400, 1:20 pace
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 6.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.01 |
| 1:04, really tried to keep it slow
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 1:50 , lullwater loop
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest rest and rest
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 6.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.01 |
| 58:17, original route clockwise
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | 142.20 | 0.00 | 5.11 | 2.50 | 0.00 | 0.00 | 0.00 | 149.81 |
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