Michael
threw on a pack with about 20lbs and walked the bluffs. nice day to be outside. legs still never sore.
- Miles:
- 5721 total / 592 in 2013
- Goal:
1/2 ironmans
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Entries
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FIT
good Walked the Bluffs 2.7 mi 00:50 18:31 pace
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RUN
great Colfax Marathon 26.2 mi 03:10 07:14 pace
New PR.
I was trying to negative split the race and failed but my second half was only 3:00 longer. So that is as close to a negative spilt then I have ever had.
Started out faster then planed b... read more
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RUN
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RUN
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RUN
good 400s 5.5 mi 00:50 09:06 pace
1.5 wu @7:45s
6x400 - 1:27,1:27,1:28.1:21,1:27,1:22
1.5 cd @ 7:45s -
RUN
7.5 miles on the Colfax Marat... 7.5 mi 00:58 07:40 pace
Wanted to the run some of the hills on the course. Ran the flat part around Slone Lake then the 5ish mile gentle hill climb.
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RUN
good MP Run on the Highline 9 mi 01:04 07:07 pace
Last longish run before the race. 5MP miles with wu and cd.
wu - 2 miles at 7:15
5 mp miles at 6:58,7:01,7:10,6:59,6:47
cd - 2 miles at 7:18 -
RUN
good track workout 8 mi 01:02 07:46 pace
2 mile wu -- 6:47, 6:56
6x800 -- 3:06, 3:12, 3:11, 3:09, 3:16, 3:12
2 mile cd at 8s -
RUN
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RUN
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RUN
good another track workout cut short 5.25 mi 00:45 08:34 pace
2 mile wu
2 x 800 3:00, 3:05 - a PE class came out and took over the track.
2 mile cd -
RUN
good Wash Park 2 Loops 6.05 mi 00:47 07:42 pace
nice run around the park. steady pace the whole way.
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RUN
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RUN
good Short Track Workout 3.5 mi 00:30 08:34 pace
Took Zach to track for a short workout in the morning.
mile WU - 7:15
400 - 800 - 400
mile CU - 7:20 -
RUN
20 mi 02:32 07:34 pace
13 miles at 7:34 – 3 mp miles 14,15,16 at 7:14, 7:08, 7:10 – around 7:40’s for the last 4 miles
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RUN
good Home Short Lake 3.19 mi 00:22 06:59 pace
this was going to long day but the weather in the morning was a mess. Just got out for 3.
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RUN
good Snow again -- Indoors 7 mi 00:49 06:59 pace
May 1 and it snowed all day. I have a long run tomorrow that i will reschedule for Friday when it will be 70.
2 miles wu @ 7:24
4 tempo miles - 6:54,6:44,6:40,6:22
2 mile cd @7:19 -
RUN
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RUN
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RUN
Track and Hills 10 mi 01:24 08:24 pace
2.5 mile WU - 8's
5x800 - 2:56,3:10,3:11,3:12,3:15 -- the wind must have picked up
5x.20 hills -- 1 down, 3 up, 1 down (7ish avg)
1.5 CD - 8:30s
Wow, great run, Mike!
18 days ago • Like