my makeup may be flaking

Week starting Oct 08, 2017

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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
84.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
7.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
13.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
14.60

4 by mile in 5:49 avg

Dew point of 73 this morning, and I felt terrible. Also still out of shape from injury.

First uphill 0.82 in 4:54 (5:58 pace). Then 90 seconds rest and 1 mile up in 5:50. These first two splits were about what I expected, but I could feel the heat getting to me. Barely managed a downhill mile in 5:31, which is still ok. The wheels fell off on the last one, but I at least got it under six minuted (5:59).

Then did 4 by rhino hill for the first time in a while 38.8, 39.0, 36.7, 35.6. The four mile cooldown to work was bark.

Date  Rest  1 2 3 4 Avg
8/29/15 90 secs 5:35 6:07 5:49 6:09 5:55
9/5/15 5 mins 5:39 5:53 5:34 5:52 5:44.5
9/19/15 90 secs 5:35 5:57 5:36 5:53 5:45.3
9/26/15 5 mins 5:45 6:08 5:40 6:07 5:55
12/19/15 90 secs 5:44 5:55 5:41 5:56 5:49
2/20/16 90 secs 5:30 6:05 5:33 6:02 5:47.5
3/13/16 90 secs 5:30 6:17 5:59 6:45 6:07.8
4/7/16 90 secs 5:43 6:05 5:36 5:58 5:50.5
4/28/16 90 secs 5:34 5:54 5:31 5:51 5:42.5
5/7/16 90 secs 5:29 5:45 5:21 5:41 5:34
5/27/16 90 secs 5:35 5:49 5:31 5:42 5:39.3
6/4/16 90 secs 5:29 5:52 5:34 6:04 5:44.8
6/16/16 90 secs 5:36 5:45 5:32 5:44 5:39.3
6/25/16 90 secs 5:36 5:44 5:26 5:39 5:36.2
7/21/16 90 secs 5:38 5:55 5:31 5:38 5:40.5
8/11/16 90 secs 5:25 5:47 5:23 5:48 5:35.8
9/1/16 90 secs 5:24 5:47 5:22 5:43 5:34
4/6/17 90 secs 5:35 5:55 5:34 5:44 5:42
5/12/17 90 secs 5:33 5:42 5:27 5:38 5:35
8/24/17 90 secs 4:39 5:35 5:14 5:27 5:29
10/10/17 90 secs 4:54 5:50 5:31 5:59 5:49.5

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Total Distance
13.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
15.60

Dist Time Pace xDist xPace
1.70 11:25 6:43 1.88 6:04
2.45 15:43 6:25 2.58 6:06
1.14 7:19 6:25 1.16 6:18
1.93 11:56 6:11 1.89 6:19
2.85 17:45 6:14 2.94 6:02
10.07 1:04:08 6:22 10.45 6:08

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
8.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Total Distance
11.10

2 by 2miles up and down the baseline (actually 1.93 miles)

up in 11:40 (6:03, 5:43 adj)

3 mins break

down in (5:38, 5:46 adj)

4 by northwoods hill in (40.1, 38.1, 39.6, 38.5)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
84.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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