Jeff
I thought I had a much quicker pace than this.
- Miles:
- 1015 total / 76 in 2012
- Goal:
5k in under 25 minutes
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Entries
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RUN
good 5.22 mi 00:52 09:58 pace
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RUN
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RUN
7.17 mi 01:12 10:02 pace
LM to O'Dell.
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RUN
4.5 mi
9 minute warm up; then 2:15 at 7 mpm pace; then 1 minute fast walk, then 1 minute slow jog x 6; then 11 minute warm down.
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RUN
5.32 mi 00:50 09:21 pace
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RUN
4.3 mi 00:42 09:42 pace
10 minutes slow jog; 10 minutes at 8:00 pace; 3 minutes walk; 10 minutes at 8:00 pace; 3 minutes walk; 5 minutes at 7:45 pace
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RUN
good 7.17 mi 01:09 09:35 pace
LM to Miona Rec and back. 25 mins; 1 min; 22:30 mins; 1:15; 18 mins
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RUN
4.65 mi 00:47 10:10 pace
slow warm up 10 minutes. Fast jog (7:30 pace) 2:00; fast walk 1:00; slow jog 1:00. Repeat 7x. slow jog 5 minutes
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RUN
good 5.25 mi 00:48 09:08 pace
Savannah plus 5 mins then back.
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RUN
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RUN
3.55 mi 00:31 08:48 pace
blvedere loop. 1st 1/2 into a pretty good head wind.
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RUN
3.84 mi 00:35 09:13 pace
8 x OP + .2. Then 3 x accel strides
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RUN
good 2.84 mi 00:25 08:50 pace
polo fields and back
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RUN
good 6.78 mi 01:07 09:50 pace
LM to LSL loop. 20:00; 17:30; 15:00; 10:00.
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RUN
4.55 mi 00:45 09:49 pace
Intervals. 12 min warmup; .275 at 7:30 mpm pace, then 1:00 fast walk then 1:20 slow jog x 6; then 6 minute warm down.
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RUN
4.3 mi
Op x 9 + .2 no stops. Coldish.
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RUN
4.5 mi 00:43 09:35 pace
Last run of 2011! Total of 528 miles in 2011. Goal of 750 in 2012!
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RUN
4.1 mi 00:39 09:29 pace
Intervals --> 11 minute warm up; then .25 miles at 7:00 pace then 1 minute fast walk and 1:30 slow jog x 5. Then 6 minute warm down jog.
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RUN
good 3.19 mi 00:29 08:58 pace
good run after almost a week off for xmas. Pretty cold out at first... 42 deg.
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RUN
4.39 mi 00:41 09:16 pace
OP.
Jeff
