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Intown Ten

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Location:

Seattle,WA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2018: 5:02 mile, 9:58 3k,16:44 5k, 27:42 8K, 36:11 10k, 55:10 15k, 1:17:09 HM

Third Consecutive Intown 10k win (37:13)

Post Mayan Apocalypse PRs:

200 31.13 (2016, ATC all comers)

400 69.96 (2015, ATC all comers)

800 2:19 (2016, ATC all comers)

Mile 4:58 (2017, ATC all comers) 

3000 9:34 (2017, ATC all comers)

5000 16:44.6 (2018, CNW all comers)

5k 16:58 (2018, Freemont 5k)

8k 27:42 (2018, Beat the Bridge)

10K 35:16 (2017, Eastside Beltline)

15K 55:10 (2018, Magnuson Park Memorial Day)

10-mile 60:29 (2017, Atlanta 10 mile)

HM 1:17:09 (2018, Redmond Half)

30K 2:01:56 (2014, Striders WRC 30K)

Mar 2:50:07 (2013, Sojo Marathon)

Short-Term Running Goals:

9/29 Magnuson Park 10k

10/6 Emerald City 8k (XC)

10/13 Escalante Marathon

Long-Term Running Goals:

where the brave dare not go

Personal:

Crop rotation in the 14th century became considerably more widespread after John.

Miles:This week: 50.50 Month: 226.50 Year: 2746.40
Adizero Rocket Lifetime Miles: 323.35
Asics Hyperspeed Lifetime Miles: 369.13
Mizuno Waverider Lifetime Miles: 509.70
Adistar Ride Lifetime Miles: 520.40
Saucony Type A Lifetime Miles: 253.60
Adistar Rideb Lifetime Miles: 236.30
Waveriderb Lifetime Miles: 466.70
Nimbus Lifetime Miles: 570.30
WhiteHyperspeed Lifetime Miles: 268.50
RedFree Lifetime Miles: 405.55
Saucony Hattori Lifetime Miles: 46.10
NimbusFIRE Lifetime Miles: 260.50
WhiteHyper2 Lifetime Miles: 100.20
WaveriderC Lifetime Miles: 203.95
NimbusVampire Lifetime Miles: 357.50
CelticMirage Lifetime Miles: 312.00
NeonFree Lifetime Miles: 17.80
Nimbus FireB Lifetime Miles: 2.50
Nimbus FireC Lifetime Miles: 0.00
Total Distance
323.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
14.40

Track workout

8-4-2, 4-8-4, 2-4-2

Accidentally deleted the times something like: 2:40, 75, 35; 73, 2:41, 75; 34, 74, 35

It was a bit windy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
7.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Intown Ten (6.214 Miles) 00:37:13, Place overall: 1
Total Distance
9.50

3rd straight intown 10k win. It was also my slowest of my three wins. I expected a bit more considering how well my recent workouts have gone.

Splits: 5:49, 5:45, 6:02, 6:17 (probably long), 5:59, 7:21

I ran alone the entire race. The 1st place women ran 38:04 and was the closest person to me. No one else broke 40mins. Previous years I had someone else to push me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
12.20

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.00

1600 5:33.1 (81,85,84,83)

90 secs rest

800 2:38.1 (78,80)

90 secs rest

400 74.7

Lap recovery

800 2:38.3 (77,81)

1600 5:35.5 (84,85,86,81)

800 2:40.6 (80,80)

Lap recovery

400 75.3

800 2:40.7 (80,81)

400 74.7

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.40

Friday night's all right for...a track workout.

3x(400-300-200) with 1min/100m rest b/w 4 and 3, 1min standing rest b/w 3 and 2. Then 200m/2min b/w sets.

73.8, 54.6, 34.1

74.9, 54.1, 33.9

73.2, 54.5, 33.4

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.90

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.30

4.5 mile tempo in 26:42

  Mark4 Mark3 Belt Mark2 Mark1 Finish Total
10/8/15 8:58 6:35 3:14 2:14 5:55 0:46 27:42
10/29/15 8:54 6:25 3:19 2:16 6:00 0:45 27:39
11/5/15 8:55 6:23 3:12 2:12 5:51 0:46 27:19
1/14/16 8:54 6:19 3:14 2:14 5:56 0:46 27:23
2/16/16 9:11 6:37 3:21 2:18 6:17 0:49 28:33
3/8/16 8:51 6:14 3:15 2:08 5:52 0:43 27:03
3/16/16 8:56 6:27 3:13 2:11 6:01 0:43 27:31
4/5/16 8:52 6:24 3:18 2:14 6:14 0:48 27:50
4/26/16 8:54 6:23 3:17 2:13 5:58 0:44 27:29
6/28/16 8:43 6:18 3:11 2:13 5:58 0:44 26:58
8/2/16 8:37 6:06 3:10 2:09 5:43 0:42 26:27
8/23/16 8:32 6:26 3:16 2:13 6:04 0:44 27:15
9/20/16 8:48 6:18 3:14 2:14 5:56 0:44 27:14
10/11/16 8:46 6:15 3:08 2:09 5:45 0:43 26:46
11/15/16 8:31 6:17 3:07 2:06 5:48 0:43 26:32
4/4/17 8:44 6:19 3:17 2:13 6:09 0:46 27:28
4/25/17 8:47 6:33 3:24 2:20 6:05 0:45 27:54
5/8/17 8:56 6:14 3:13 2:11 5:50 0:49 27:13
6/19/17 8:42 6:19 3:14 8:19 x x 26:34
8/8/17 8:37 6:02 3:09 2:04 5:58 x 25:50
8/22/17 8:43 6:17 3:15 8:17 x x 26:32
8/29/17 8:30 6:02 3:02 2:05 5:59 x 25:38
11/14/17 8:39 6:18 3:12 2:08 6:10 x 26:27
3/11/17 8:54 6:23 3:11 2:09 6:05   26:42
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.00

AM 5.5

PM 7.5 including 6 by 1000 with 90secs rest (3:23.0, 3:21.8, 3:23.2, 3:22.5,3:21.9,3:20.9)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.90

Final ATL run.

Driveway Beach, Home ain't got no roof, Piedmont Bark, Noguchi Hellscape, Pondwater Collective, Walk sign is on the cross walk, GATech Fattie, Ponce Market, Brutalist Kroger, Your view is...a stapler, Alexander and Graham's factory, How about the roller derby?, Rhino hill, Stop for Tequila, Bollards, Barista Bus Stop, Jimmy Carter Cricket Stadium, Palcoholics, Disconcerting Median, Madame Lortab, Tattoo Lady, Bellring Guy, Elementary Hill, Can I Speak to that Homeless Guy's Manager?, Mailbox Impale, Oh **** a Roundabout, Extremely Large Otter, Sushi and Falafel?, Death Angel, Emory's Definition of Local, Church Waiting Room From 1992, Kill the Wabbit

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
4.80

East Ridge TN/GA

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
7.00

Lion's Park in Cheyenne

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
8.50

Murdock Canal Trail

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.40

Murdock Canal Trail

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.80

Murdock Canal Trail

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
8.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.50

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
10.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
9.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
8.10

Two loops of Green Lake (AKA piranha bay).

Overall it was 33:12 for 5.6 miles (5:56) pace. Almost entirely flat so no adjustment needed.

It's 2.8 miles for one loop (16:37,16:35) and the trail is markerd every .25 miles.

This means that there's a combination of mile and .8 mile splits

5:55, 4:40 (.8), 6:02,5:56,5:57,4:42 (.8)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
12.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
323.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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