| Location: Pittsburgh,PA,US Member Since: Mar 12, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Pittsburgh marathon 1997, 4:15; 2010 (13 years and 13 pounds apart!), 4:40; Pittsburgh half marathon 2009, 1:56. PB 10K 2011, 48'; 5K, 24'. Short-Term Running Goals: I'm currently training to qualify for Boston in 2012, at the Pittsburgh marathon on May 15, 2011. |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 497.03 | 59.25 | 112.58 | 12.35 | 1.25 | 682.46 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 10.01 | 0.00 | 0.00 | 0.00 | 0.00 | 10.01 |
| MILE | TIME | PACE |
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1 | 9:20 | 9'20" | 2 | 18:12 | 8'52" | 3 | 27:13 | 9'01" | 4 | 35:57 | 8'44" | 5 | 45:05 | 9'08" | 6 | 54:18 | 9'13" | 7 | 1:03:16 | 8'58" | 8 | 1:12:15 | 8'59" | 9 | 1:20:55 | 8'40" | 10 | 1:29:29 | 8'34"
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 10.80 | 0.00 | 0.00 | 0.00 | 0.00 | 10.80 |
| MILE | TIME | PACE |
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1 | 9:05 | 9'05" | 2 | 17:50 | 8'45" | 3 | 26:37 | 8'47" | 4 | 35:18 | 8'41" | 5 | 44:06 | 8'48" | 6 | 52:49 | 8'43" | 7 | 1:01:34 | 8'45" | 8 | 1:10:03 | 8'29" | 9 | 1:18:43 | 8'40" | 10 | 1:27:23 | 8'40"
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 7.05 | 0.00 | 0.00 | 0.00 | 0.00 | 7.05 |
| MILE | TIME | PACE |
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1 | 8:56 | 8'56" | 2 | 17:27 | 8'31" | 3 | 25:53 | 8'26" | 4 | 34:29 | 8'36" | 5 | 43:10 | 8'41" | 6 | 51:44 | 8'34" | 7 | 1:00:11 | 8'27"
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
| Warm up, 3 x 1M @ 7:41/mile pace, 400 jog recovery, cool down. |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| X-train |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 8.84 | 0.00 | 0.00 | 8.84 |
| MILE | TIME | PACE |
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1 | 9:20 | 9'20" | 2 | 17:28 | 8'08" | 3 | 25:36 | 8'08" | 4 | 34:01 | 8'25" | 5 | 42:41 | 8'40" | 6 | 51:22 | 8'41" | 7 | 59:55 | 8'33" | 8 | 1:08:34 | 8'39"
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 7.57 | 0.00 | 0.00 | 0.00 | 0.00 | 7.57 |
| MILE | TIME | PACE |
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1 | 8:43 | 8'43" | 2 | 17:20 | 8'37" | 3 | 25:42 | 8'22" | 4 | 34:40 | 8'58" | 5 | 43:28 | 8'48" | 6 | 52:07 | 8'39" | 7 | 1:01:01 | 8'54"
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 7.54 | 0.00 | 0.00 | 0.00 | 0.00 | 7.54 |
| MILE | TIME | PACE |
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1 | 8:51 | 8'51" | 2 | 17:33 | 8'42" | 3 | 26:08 | 8'35" | 4 | 34:49 | 8'41" | 5 | 43:38 | 8'49" | 6 | 52:17 | 8'39" | 7 | 1:00:45 | 8'28"
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 18.58 | 0.00 | 0.00 | 0.00 | 0.00 | 18.58 |
| MILE | TIME | PACE |
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1 | 9:10 | 9'10" | 2 | 18:27 | 9'17" | 3 | 27:24 | 8'57" | 4 | 36:30 | 9'06" | 5 | 45:37 | 9'07" | 6 | 54:26 | 8'49" | 7 | 1:03:29 | 9'03" | 8 | 1:12:37 | 9'08" | 9 | 1:21:50 | 9'13" | 10 | 1:31:05 | 9'15" | 11 | 1:40:31 | 9'26" | 12 | 1:49:44 | 9'13" | 13 | 1:59:05 | 9'21" | 14 | 2:08:35 | 9'30" | 15 | 2:18:10 | 9'35" | 16 | 2:27:32 | 9'22" | 17 | 2:36:40 | 9'08" | 18 | 2:45:32 | 8'52"
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.81 | 0.00 | 0.00 | 0.00 | 0.00 | 6.81 |
| MILE | TIME | PACE |
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1 | 9:35 | 9'35" | 2 | 19:00 | 9'25" | 3 | 28:13 | 9'13" | 4 | 37:55 | 9'42" | 5 | 47:46 | 9'51" | 6 | 57:16 | 9'30"
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.00 | 0.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| MILE | TIME | PACE |
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1 | 9:06 | 9'06" | 2 | 17:15 | 8'09" | 3 | 25:11 | 7'56" | 4 | 33:05 | 7'54" | 5 | 41:09 | 8'04" | 6 | 49:55 | 8'46"
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Should be a day off but I ran a little bit and cross trained. |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 8.19 | 0.00 | 0.00 | 8.19 |
| Treadmill run, average 8'16"/mile |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 10.03 | 0.00 | 0.00 | 0.00 | 0.00 | 10.03 |
| A brisk sunny day, some stubborn hills. What more could you want? A comfortable 8'46" pace today. |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 11.88 | 0.00 | 0.00 | 0.00 | 0.00 | 11.88 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 8.03 | 0.00 | 0.00 | 0.00 | 0.00 | 8.03 |
| TM run plus Xtrain |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.65 | 0.00 | 6.00 | 0.00 | 0.00 | 7.65 |
| Hanson strength session, TM. I went a bit faster than they called for but it's hard to get the pace right between the TM, and my Nike+wristband. |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
| Easy run plus a x-train session |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 8.05 | 0.00 | 0.00 | 0.00 | 0.00 | 8.05 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.35 | 0.00 | 0.00 | 0.00 | 0.00 | 3.35 |
| Just a quick jaunt before tomorrow's race. |
| Race: |
Just a Short Run (18.64 Miles) 02:44:05, Place in age division: 3 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 18.64 | 0.00 | 0.00 | 18.64 |
| I wanted to run this in 8:35, but ended up with 8:48. That's a decent pace but it won't get me to Boston. The Pittsburgh marathon is in six weeks, so I'll have to try to crank it up a bit, maybe I'll give Barry Bonds a call... |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.66 | 0.00 | 0.00 | 0.00 | 0.00 | 5.66 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 7.70 | 0.00 | 0.00 | 7.70 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.44 | 0.00 | 0.00 | 0.00 | 0.00 | 6.44 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.00 | 0.00 | 9.07 | 0.00 | 0.00 | 10.07 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.58 | 0.00 | 0.00 | 0.00 | 0.00 | 3.58 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 7.90 | 0.00 | 0.00 | 7.90 |
| I didn't run Saturday or Sunday last week, (boos from the crowd!), my body just wasn't responding to repeated calls from my head. Today, however, I headed out with the intention of running 8 miles at an easy pace but to my surprise, I ended up pretty close to MP and felt terrific during and afterwards. There could be a lesson in there somewhere. |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.50 | 6.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.00 | 0.00 | 9.00 | 0.00 | 0.00 | 10.00 |
| I strapped on a Nike+ heart rate monitor for the first time today, too bad I don't know what the numbers all mean! MILE | TIME | PACE |
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1 | 9:18 | 9'18"/mi | 144bpm | 2 | 17:44 | 8'26"/mi | 148bpm | 3 | 26:18 | 8'34"/mi | 152bpm | 4 | 34:49 | 8'31"/mi | 155bpm | 5 | 43:18 | 8'29"/mi | 156bpm | 6 | 51:42 | 8'24"/mi | 158bpm | 7 | 59:49 | 8'07"/mi | 141bpm | 8 | 1:08:24 | 8'35"/mi | 162bpm | 9 | 1:16:59 | 8'35"/mi | 165bpm | 10 | 1:25:33 | 8'34"/mi | 164bpm |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.07 | 0.00 | 0.00 | 0.00 | 0.00 | 6.07 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 19.59 | 0.00 | 0.00 | 0.00 | 0.00 | 19.59 |
| "Hot day in the city...looking good and kinda iffy...", well that's not exactly how the lyrics go but it was hot in Pittsburgh on this afternoon run; around 73*. I realize that this may seem positively freezing in some states, but I'm more comfortable in the 40* to 50* temperature range to run this distance. |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I tried something new today from an article I read online: one third of my distance at 30" slower than my easy pace; one third at my usual easy pace, (about 9'30"); and the final third at MP, (about 8'30"). I have to say I felt great after my run. I'll give it a go on my next long run to see if it makes a difference. |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Race: |
Genesis Riverside Run, Pittsburgh (6.215 Miles) 00:46:24, Place in age division: 3 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A new Personal Best! |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.23 | 0.00 | 0.00 | 0.00 | 0.00 | 6.23 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.00 | 0.00 | 8.00 | 0.00 | 0.00 | 9.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 26.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| Gasp! I think I should have taken it a bit easier yesterday instead of an 8 mile at MP. New Balance shoes purchased on Thursday were a treat to run in, despite having to drag my rear end along for the final 5 on today's run. Oh, oh, confidence slipping for the Boston qualifying... | |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.50 | 0.00 | 2.50 | 0.00 | 0.00 | 4.00 |
| I had to cut this one short due to a sudden hamstring issue on the TM. I'm panicking! The Pgh marathon is only three weeks away. |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 7.10 | 0.00 | 0.00 | 7.10 |
| My hamstring test for today was a blistering pace run, pardon the pun. I took it easy and did next to no running last week after the hammy tweak. With TLC and stretchy things it seems to be fine now. I've lost a few miles but I think it well worth it judging by today's run. |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 5.75 | 0.00 | 0.00 | 5.75 |
| I'm resting more than I think I should be, but then I run faster and it seems easier...go figure!
MILE | TIME | AVG.PACE |
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1 | 8:21 | 8'21"/mi | 152bpm | 2 | 16:19 | 7'58"/mi | 154bpm | 3 | 24:08 | 7'49"/mi | 167bpm | 4 | 32:20 | 8'12"/mi | 164bpm | 5 | 40:36 | 8'16"/mi | 149bpm |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 5.25 | 0.00 | 0.00 | 5.25 |
| Hot and sticky doesn't make me quickie. I felt slower, but I averaged my goal pace of 8:30/m., 75* and humid tonight. The Pittsburgh marathon is on Sunday and the weather is forecast cooler, high of 63*, but some rain is expected so I'm assuming that the humidity level will increase...not good news. |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 3.50 | 0.00 | 0.00 | 3.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 5.14 | 0.00 | 0.00 | 5.14 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| A pre-marathon easy warm up. 66* and sort of humid but not too bad. |
| Race: |
Pittsburgh Marathon (26.2 Miles) 03:55:55, Place in age division: 20 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I joined a pace team that seemed to run like greyhounds chasing a rabbit! I was anticipating a steady 8:35-ish pace but clocked 7:00/m in some spots. Consequently my goal of 3:40 wasn't met, but this is my best time for a marathon to date, and I'm very happy with the result. Particularly as I felt great throughout, just didn't quite have the legs for the last three miles. If I'm not mistaken, (or have been led astray), my time qualifies me for Boston as I'll be 60 in 2012. | |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| First run since the marathon, taking it easy. |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| Another easy one to get back in the groove. Humid today, but bearable. |
| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.84 | 0.00 | 0.00 | 0.00 | 0.00 | 3.84 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.06 | 0.00 | 0.00 | 0.00 | 0.00 | 5.06 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.29 | 0.00 | 0.00 | 0.00 | 0.00 | 5.29 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.19 | 0.00 | 0.00 | 0.00 | 0.00 | 5.19 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 9.19 | 0.00 | 0.00 | 0.00 | 0.00 | 9.19 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 6.00 | 3.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.50 | 3.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 10.00 | 0.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.04 | 3.00 | 0.00 | 0.00 | 0.00 | 6.04 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.50 | 3.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.08 | 0.00 | 0.00 | 0.00 | 0.00 | 3.08 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.95 | 2.00 | 0.00 | 0.00 | 0.00 | 5.95 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 7.37 | 0.00 | 0.00 | 0.00 | 0.00 | 7.37 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.00 | 3.00 | 0.00 | 0.50 | 0.00 | 7.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.81 | 2.00 | 0.00 | 0.00 | 0.00 | 6.81 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 8.30 | 1.00 | 0.00 | 0.00 | 0.00 | 9.30 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.25 | 1.00 | 0.00 | 0.00 | 0.00 | 4.25 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.00 | 3.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 8.14 | 0.00 | 0.00 | 0.00 | 0.50 | 8.64 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.50 | 2.00 | 0.00 | 0.50 | 0.00 | 7.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 9.15 | 1.00 | 0.00 | 0.00 | 0.00 | 10.15 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.00 | 4.50 | 0.00 | 0.25 | 0.00 | 6.75 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 1.50 | 3.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 9.00 | 0.00 | 0.00 | 0.00 | 0.50 | 9.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.50 | 2.00 | 0.00 | 0.50 | 0.00 | 6.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.50 | 1.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 10.00 | 0.00 | 0.00 | 0.60 | 0.00 | 10.60 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 2.50 | 3.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 7.75 | 0.00 | 0.00 | 0.00 | 0.25 | 8.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.50 | 2.00 | 0.00 | 0.50 | 0.00 | 7.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 4.25 | 0.00 | 0.00 | 0.50 | 0.00 | 4.75 |
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| Race: |
Run Around the Square (3.1 Miles) 00:23:50, Place overall: 210, Place in age division: 7 | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | 497.03 | 59.25 | 112.58 | 12.35 | 1.25 | 682.46 |
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