| Member Since: Nov 25, 2007 Gender: Male Goal Type: Other Running Accomplishments: I've been running since junior high. Ran middle distance in college with a PB of 1:52 for the 800 meters, then continued running with varying degrees of seriousness throughout my 20's and 30's. Moved up in distance and even ran three marathons (2:43 PB). Now just trying to stay in shape and find balance in life in my 40's.
Short-Term Running Goals: Work out 30 minutes a day, six days a week
Long-Term Running Goals: Stay healthy and consistent.
Personal: Married with 3 children. Work as a school counselor. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 121.00 | 1.50 | 11.50 | 5.00 | 0.00 | 0.00 | 0.00 | 139.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Canal banks/neighborhoods - 21:13
Started out easy because I was stiff, but picked it up and had a nice last 10 minutes of the run.
Earlier I hiked about 1:40 on the Warm Springs Trail out of Bull Trout Lake with Emily. It was great. The air was brisk and the snow from that morning had melted off, so it smelled nice out and the trails were soft, but not muddy.
Nike Triax - 269.5 Nike Zoom - 250 Brooks -92 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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1 mile wo, 5 x 800, 1 mile wd
Today at practice we did 5 x 800 at Cassia Park. The kids did a pretty nice job of staying tough during the workout. I had the boys and girls run separately - while one group was running the other was recovering. I ran all of them and the rests were about 1:30 for me.
3:07 (girls), 2:57 (boys), 3:07 (girls), 2:54 (boys), 2:49 (boys & girls)
Nike Triax - 269.5 Nike Zoom - 250 Brooks -96.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PMI: Run from South - 32+
Ran very easy with the team down to the greenbelt and back. Great day to be out running.
PMII: Canal banks + neighborhoods - 35:12
Ran a warmup with Leo, then did the 20 minute fartlek in the neighborhoods. Ran pretty hard and was happy with the results. Workout is 2 x (2:00, 1:30, 1:00, :30) with equal recoveries at an honest pace.
2 x 2:00 @ 5:34; recovery @ 6:56 pace
2 x 1:30 @ 5:24; recovery @ 7:14 pace
2 x 1:00 @ 5:11; recovery @ 7:01 pace
2 x :30 @ 5:09; recovery @ 7:35 pace
Nike Triax - 269.5 Nike Zoom - 255 Brooks -100.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Run to BK + neighborhoods - 58:22
Slept almost 12 hours last night (went to bed at 5:30 p.m.) Got up at 5:00 a.m. and did my run. First 20 minutes with Leo down to BK and back (a shuffle), then 5 miles steady at about 7:30-7:40 pace. Achilles very bad at first, but better by the end of the run. First xc race of the season this afternoon.
P.M. - Quarry View Park - 17+
A couple of cheap, junk miles while cheering on my runners at the xc meet. Boy are we not good this year. But the kids were pretty excited, so that's a plus.
Nike Triax - 269.5 Nike Zoom - 255 Brooks -109.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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A.M. - Canal banks + run to South - 35:39
Really easy 12 minutes with Leo on the canals, then a steady run to work to pick up my car. Achilles sore as usual during the a.m. run.
P.M. - 2 mile walk near No Business Lookout with Emily & Leo
Nike Triax - 269.5 Nike Zoom - 255 Brooks -114 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Norwood Road - 1:15
"Long" run from the cabin in Donnelly. Nice morning run on mostly unpaved roads. Great scenery, but suffered quite a bit with achilles pain. It's funny how perspective changes on long runs; when I'm fit and used to doing 18 to 20 milers, a 10 miler seems to go by quick. Today it seemed to stretch on and on, especially the last 20 minutes.
P.M. 25 minutes of weights and core at the gym
Nike Triax - 279.5 Nike Zoom - 255 Brooks -114 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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1 mile wo, 7 x 700, 1 mile wd
Worked out with the jr high team today. We did intervals on the grass at Ann Morrison Park. The 7/8 graders did 3 and the 9th graders did 4 (I did all of them). It was warm and muggy, but I think we got a good workout.
Nike Triax - 279.5 Nike Zoom - 260 Brooks -114 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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Train Depot - NT
Ran to the depot and back with the team. I stretched and watched them while they played capture the flag for 30 minutes. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Ann Morrison Loop - 32:53
Ran with Conrad after our xc meet and before Back to School Night. Pace was pretty easy, which was nice, because it was a long day.
Nike Triax - 279.5 Nike Zoom - 261.5 Brooks -118.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Biked to work. Inservice day so we didn't have to be there until 7:45
P.M. - Greenbelt+ - 1:01
Ran 38 minutes with Conrad through Ann Morrison and onto the greenbelt. It was a beautiful, warm day and the pace was pretty easy. Then I ran home from South to cap off the day. Achilles was really sore today.
Nike Triax - 279.5 Nike Zoom - 261.5 Brooks -126.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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A.M. - Walked about an hour on some forest service roads by No Business Lookout and then about an hour along the reservoir. Both walks with Mom and Dad and Leo.
P.M. - From the cabin in Donnelly - 22:20
Some easy miles, mostly on paved roads. Achilles sore the whole way. No fun limping through it.
Nike Triax - 279.5 Nike Zoom - 261.5 Brooks -129.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No run
20 minutes of easy weights, core and stretching. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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A.M. - Run to work - 23+
Decent pace for 6:30 a.m. Nice and warm morning
P.M. - Ann Morrison/Greenbelt - 38+
With some of the South guys. Pace was pretty easy, but we had a nice run.
Biked home 3 miles, then walked 3.5 miles on the greenbelt with Emily and Leo a bit later. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 2.00 |
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XC Practice
Did some easy jogging and 8 x100 hard strides on the grass. In between each stride we did an exercise/drill, such as lunges, squat jumps, bicycles, push ups, planks, etc. Mostly an easy day because we'll run some intervals tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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1 mile wo, 3 mile tempo, 1.5 mile wd
Today I raced the xc team on our Cassia Park loop. They ran in teams of two, and each did 3 x 800m loops. I ran 6 loops and competed against them. A treat at McDonalds value menu for each of them was the "high stakes" of the competition. I managed to save $27 by running 17:04 (2.94 miles or .49 per lap, according to the Garmin). Two teams finished under 18 minutes so they ran well.
Nike Triax - 279.5 Nike Zoom - 267 Brooks -139 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
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Train Depot hills + Ann Morrison Loop
At practice we did 1 x 200m Capital Blvd hill and 6 x 50m grass hills. On the way back, we did about a mile of Indian Running, which they enjoyed a lot. After practice, Conrad and I ran the Ann Morrison Loop in just under 28 minutes.
Nike Triax - 279.5 Nike Zoom - 273 Brooks -139 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Greenbelt + Ann Morrison Park - 31:07
Ran with Mat from his house. We were both unmotivated, and he's dealing with a very sore achilles, but we ended up having a good run.
Nike Triax - 279.5 Nike Zoom - 273 Brooks -143 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Eagle Island State Park - NT
Got in some "Jon Smith" miles today cheering the South and Borah kids on today at the Bob Firman xc race. Day started and ended with violent lightning and rain storms, delaying the meet initially and cancelling it the second time. Cold, wet bus ride home.
Nike Triax - 279.5 Nike Zoom - 273 Brooks -145 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Greenbelt - 1:14
Longest run since Newport Marathon, I think! That says something about the last 3 or 4 months of running. Ran with Jeremy Wallace and we kept the pace steady (around 7:00/mile). Great afternoon and really enjoyed the run. Achilles sore from mile 6 on.
Nike Triax - 279.5 Nike Zoom - 273 Brooks -155.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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XC practice + Ann Morrison Loop - 43+
Jogged, strectched, did drills and 5 accelerations before pacing the 7th and 8th graders for a 1.8 mile test effort (top guy: 12:25). Then another short jog cooldown before running Ann Morrison Loop after practice with Jesse B. in 27 minutes. Ran into a couple of former runners (now in high school) on the loop with Jesse and ran with them for a few minutes. Achilles sore only in the last 10 minutes of the run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Mile time trial + Hulls Gulch - 1:00
Short warmup, mile with xc team in 5:35, hat tag for 20 minutes, short warmdown. Then I ran Hulls Gulch with Jesse and Conrad after practice. Jesse and I ran steady up to the junction in 20 minutes, then the next 26 were at an easy pace with Conrad after Jesse turned back. Will be extremely sore tomorrow from sprinting with the kids playing hat tag.
Nike Triax - 279.5 Nike Zoom - 273 Brooks -169 | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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A.M. - 15 minutes of easy weights, core and stretching. I will try to do this a few times a week to loosen up and work on a little strength.
P.M. - Canal banks + neighborhoods - 30:58
Long day at work, then a couple of hours coaching xc at Camels Back Park. Came home and had 30 minutes until dinner plans. Did a mile easy warmup (7:39), a mile at a medium pace (6:55), a mile at tempo pace (6:01), and a mile fartlek (6:04) then a short cooldown. Just feeling fatigued, but glad I did a little something at least. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - 15 minutes weights, core and stretching. Everything was light and easy today. I did 2 sets of bench, upright row, tricept extensions, bicycles, squats and split squats off the bench. Also some lower body stretching. P.M. - No run. 20 minute walk with Leo and Emily. Sore achilles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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A.M. - Treadmill - 30:28
Started out at 12:00/mile pace and worked down to about 8:00/mile pace. That's about how I feel at 6 a.m. Achilles feels kind of pinched and is throbbing a little bit. Never a good sign.
P.M. - Ann Morrison Park - 57:30
Ran with the xc team. Almost all of it easy, but did get in about 1.5 miles of MP catching up to different groups. Warm, sunny afternoon. Nice run, but achilles really bothersome.
Nike Triax - 286 Nike Zoom - 277.5 Brooks -172.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Backpacked along the Middle Fork of the Payette River to Moondipper and Pine Burl Hot Springs. Set up camp, soaked a few hours, day hiked 2 hours, soaked a few more hours, ate dinner and soaked a few more hours before bed. Super fun day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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A.M. - Backpacked out of the hot springs. Took just over an hour. Got in another 2-3 hours of soaking this morning.
P.M. - 20 minute walk with Emily and Leo | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - 15 minutes of weights, core and stretching.
PMI - 1+ mile wo, 8 x 400, 1+ mile wd
This was the hardest I've run in quite a while. I broke the 20+ runners into 2 groups - a faster group and a slower group. Each group did 4 x 400 (approx) on the grass at Ann Morrison. By doing all 8, my rests were about 45 seconds, which made it tough. Alternated between 1:18s and 1:30s. Hot and humid today (relatively speaking).
PMII - Borah Campus + neighborhoods - 31:53
Jogged 20 minutes with Leo and then did the rest solo. Just under 10 min pace with Leo and about 8 min pace solo. Just an easy shakeout run.
Nike Triax - 290.5 Nike Zoom - 277.5 Brooks -176 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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A.M. - 15 minutes of easy weights, core and stretching
P.M. - Neighborhoods - 27:49
Worked until 1 p.m., workshop all afternoon, class 5-8, then a couple of errands. Just needed to blow off a little steam and get outside. First 20 minutes solo, then the last part with Leo. All at a pretty easy pace.
Nike Triax - 290.5 Nike Zoom - 277.5 Brooks -179.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 121.00 | 1.50 | 11.50 | 5.00 | 0.00 | 0.00 | 0.00 | 139.00 |
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