Karl
Spent the night up at elfin lakes hut this weekend. No lung run this weekend, but that trip was def. a good workout
- Site:
- http://www.kwollity.com
- Miles:
- 1890 total / 236 in 2012
- Goal:
Just to run, stay in shape and have some fun with a few races here and there
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Entries
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FIT
great Elfin Lakes 26 km 08:00 29:42 pace
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RUN
good 13.3 km 01:17 09:22 pace
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RUN
good 11.77 km 00:55 07:32 pace
2km warmup
6 x 5min hard pace (~4:20/km) w/ 1 min recoveries
1.5km cool down -
RUN
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RUN
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RUN
good 5.15 km 00:27 08:23 pace
Easy run with a superbowl monday hangover
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RUN
great Long run 21.3 km 01:54 08:38 pace
Don't think I've run 21k since Hallows eve trail race so was worried this might hurt a bit. Legs feel surprisingly good. Thinking my 2x13km days to the office/back have been helping
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Nice job bud. I gotta imagine your commuter runs played a nice role for sure.
9 days ago • Like
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RUN
good 6.58 km 00:36 08:54 pace
Easy run before tomorrow's long run. Also dropped into Safeway to grab a DVD from the little kiosk thinger. Moneyball time!
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RUN
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RUN
good short run 5.25 km 00:27 08:24 pace
Short run with a few strides, high knees and butt kicks thrown in for good measure
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RUN
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RUN
7.88 km 00:41 08:18 pace
- RUN
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RUN
good To work intervals 12.8 km 01:00 07:35 pace
2km warmup
6x 1,000m at 4:16 pace w/ 3 minute recovery jogs
jog rest of way -
RUN
- RUN
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RUN
good 6.14 km 00:32 08:17 pace
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RUN
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RUN
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RUN
good Intervals 9.66 km 00:50 08:17 pace
Ok snow, thanks for the annual visit. You can leave now, don't let the sun hit your ass on the way out.
2km warmup
4x 1000m intervals at 4:15 pace w/ 3 minute jogging rests
cool down
Karl
nice set bud!
4 days ago • Like
Wow! Wicked pace.
3 days ago • Like