Lou
6.2 cold miles on the Norwottuck near PVCF as part of my CrossFit Endurance training. Can't believe I held it to 8:00 -- was going for 8:15.
- Site:
- http://loufranco.com
- Miles:
- 899 total / 14 in 2012
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Lou logged 899 miles.
Last workout 29 days ago. Help get them back on track!
Entries
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RUN
great CrossFit Endurance Team: 10k ... 6.23 mi 00:50 07:59 pace
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RUN
alright CrossFit Endurance 3x800 2.18 mi 00:20 09:18 pace
Did 3:27, 3:30, 3:36 -- definitely didn't eat well enough to do these
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RUN
good CrossFit Endurance first workout 2.02 mi 00:22 10:49 pace
These were 3 x (200m, 400m, 800m) sprints with rests equal to the time it took to run the split. Done as part of CrossFit Endurance training.
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7 Month CrossFit Report: Not much more to report here -- making steady gains but not as dramatic. I have been doing 3+ weeks of fairly strict paleo with cheat days for the holidays, and lost over... read more
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RUN
good Hilly New Year's run in North... 3.45 mi 00:28 08:02 pace
It was dusk, so I tried to stick close to town. The weather was just too nice not to go out for a run.
My watch turned off, so I recreated it here http://www.gmap-pedometer.com/?r=5235937
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Great Run Lou!
about 1 month ago • Like
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RUN
good 4 hilly miles in Rhode Island 4.01 mi 00:35 08:46 pace
I knew I was going to overeat for Christmas, so on Christmas eve I did this challenging run around my sister-in-law's neighborhood. Two years ago I did five laps of this to train for the Hartford ... read more
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RUN
great Hot Chocolate 5k 3.16 mi 00:22 07:03 pace
I got an Hot Chocolate Run PR, but not an overall one. I could not keep up a 6:45 pace before getting to the hill, so I knew I wouldn't be able to do it, but I have hope that I can PR the next fla... read more
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Great Race Lou! Sorry I missed you. I came in a bit behind but if you saw I guy dressed as a clown that was me :)
2 months ago • Like
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Good racing Lou, and nice job on the HC PR.
2 months ago • Like
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Great job, Lou! That is speedy!
2 months ago • Like
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My wife gets side-stitches when she runs. Any advice? She's a newish runner -- 12:00+ pace for 30 minutes is her normal run, three times a week for a few weeks (after building up to that for a few... read more
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#dailymission I ran in a blizzard in shorts http://www.dailymile.com/people/LouF/entries/880522
1 person liked what Lou said-
Nice, you motivated me to go find my crazy winter run!
3 months ago • Like
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RUN
good 29 x 100 sprints 2.9 km 00:20 11:05 pace
According to my schedule, I was supposed to do track work (6x200), but when I got the CrossFit at 6am, the WOD was a 20 AMRAP (as many rounds as possible) 100 meter sprints (with short rests). Flo... read more
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RUN
good 90 minutes of any speed miles 10.01 mi 01:32 09:10 pace
This is my last long run before the Hot Chocolate Run -- the plan was 90 minutes of running at any speed. Last week, I was so beat, that in 85 minutes, I could only do 9 miles, so pretty happy tha... read more
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Lots of long runs for a 5k. What are you hoping for at the Hot Chocolate?
3 months ago • Like
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Great run!
3 months ago • Like
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For my purposes, I will count the time from when I cross the start until I cross the finish -- I know my official time can be a minute longer than that.
3 months ago • Like
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RUN
good Fast six miles on the Norwottuck 6.01 mi 00:48 08:04 pace
Last week of training before the Hot Chocolate 5k -- Higdon calls for fast 6 miles, which I interpret as 8:00 miles -- got 8:05, which is close.
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RUN
good 45 min tempo run around Junip... 5.1 mi 00:45 08:49 pace
Woke up early Thanksgiving day and earned my gluttony with a 5 mile run. Ran to park near my cousin's house, around a track a few times, then around the park, around the track again, and back. No... read more
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RUN
good 8x400 sprints on the track 2.57 mi 00:17 06:32 pace
Whatever funk my legs were in this weekend is gone -- felt really fast. Was going for sub-7:00 pace and killed that in my sprints -- close to 6:30. I have to be able to hit that consistently in s... read more
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Great job Lou.
3 months ago • Like
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RUN
alright 85 minutes to Easthampton and... 9 mi 01:25 09:29 pace
Still a little sluggish, but today was just for 85 minutes of any speed miles. I was close to 9 miles with just 30 more seconds, so I did it. Then had a really nice long stretch. I also set it up... read more
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RUN
blah 6 miles "fast" 6 mi 00:53 08:46 pace
I'm doing the Higdon training for the Hot Chocolate Run, and today I was supposed to run 6 miles "fast" -- I would interpret that as 8:00, but I couldn't come close to that. Legs were so... read more
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RUN
good Tempo run on the Manhan 5.06 mi 00:40 07:54 pace
Had a pretty decent pace for running the first and last 10 minutes easy. Got to 6:30 in the middle for a little bit, but mostly kept it in the 7:15-7:30 range for the middle miles.
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Fantastic Run Lou! Flying along over there! Thanks for the course info!
3 months ago • Like
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RUN
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RUN
good 5k at CrossFit 5 km 00:22 07:01 pace
They call it a 5k, but I think it might be a little short. I had no idea we were going to run, so I didn't bring my watch
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Nice job, Speedy Lou!
29 days ago • Like
Nice work!
29 days ago • Like
Awesome Run Lou! The Crossfit is doing it's stuff! :)
28 days ago