John
warmup, 400m intervals with easy 400m between, cooldown. I took plenty of time between my intervals, which helped me put in some quality runs.
- Miles:
- 2567 total / 240 in 2012
- Goal:
3:25:00 marathon
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Entries
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RUN
great intervals 11.01 km 01:02 09:01 pace
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FIT
great 01:00
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RUN
good 6 km 00:35 09:23 pace
Recovery run on the treadmill and then a good stretch. Now a dip in the hot tub and I will feel like a million bucks!
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RUN
alright Big wet sloppy mess... 30.25 km 02:57 09:26 pace
...is the best way to describe today's run. 10cm of new snow and +2 temp made for a very slushy and wet run today, so I kept the slow in my long slow run.
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Waiting for the start of the Starting Block 10k
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RUN
good 10 km 00:53 08:31 pace
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FIT
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RUN
great 10.04 km 00:53 08:32 pace
First after work run on my rural road route...three cheers for longer days!!!!
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RUN
good 12.07 km 01:07 08:58 pace
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FIT
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RUN
great Starting Block 10k 10.11 km 00:44 07:03 pace
New 10k PB for me!!! My official gun time is 44:29. Beat my previous best by almost a minute. I kept my pace consistent thru the whole race, with a little kick on the last 1k. I am using this a... read more
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RUN
good 5.25 km 00:27 08:22 pace
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RUN
good 11.06 km 00:57 08:21 pace
easy run on my flat route
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RUN
8 km 00:41 08:13 pace
easy week workout, warmup, 4X800m w 300m rest, cooldown . Didn't push myself too hard. Even though I feel great, I know my body needs to take it easy every now and then, so I am giving myself tha... read more
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FIT
great Group Power 01:00
Good core and cross train workout, again, going easy on the leg portions of the class.
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FIT
great Hatha 01:00
I look forward to yoga night all week, and it is definitely keeping me running strong and injury free!!!
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RUN
good 6.07 km 00:32 08:23 pace
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RUN
great 1.85 km 00:10:40 09:16 pace
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RUN
great 25.15 km 02:23 09:07 pace
Brilliant long run, I don't feel tired or sore at all..that must be the yoga paying off for me. My iphone battery died nearing the end of my run, so I will be adding on 1.85km to this run. The les... read more
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Excellent!!!! That is awesome John! I hate it when the electronics go. Though, I've learned not to stop and just use DM to figure out the route when I get home and keep going. lol.
17 days ago • Like
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it was the cold weather that shortens my battery life, and it is a familiar route for me, so no problems estimating my time and distance for the rest of my run, but the awful part was that it died right in the middle of Billy Idol, Dancing with Myself lol
16 days ago • Like
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LOL! Awwww, that'd make me cry!
15 days ago • Like
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RUN
good 1 km 00:05:30 08:51 pace
cool down
John
How did it go? Let us know.
4 days ago • Like
this was last weekend. 44:29...a new PR for me!
4 days ago • Like
Waytogo!
4 days ago • Like
Nice photo too!
4 days ago • Like