my makeup may be flaking

Week starting Oct 29, 2017

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Location:

Atlanta,GA,

Member Since:

Dec 30, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2017:

Second Consecutive Intown 10k win (36:51)

1st Georgian at the Geogia Marathon (5th in 2:51)

1500 in 4:36, 3000 in 9:34, 5000 in 16:55, 5K in 17:05

Aided: 34:01 10K and 1:15:54 Half

PRs (post Mayan Apocalypse)

200 31.13 (2016)

400 69.96 (2015)

800 2:19 (2016)

Mile 4:58 (2017) (converted from 4:36 1500)

3000 9:34 (2017)

5000 16:55 (2017)

5k 17:05 (2017)

10K 35:16 (2017)

15K 55:42 (2014)

10-mile 60:29 (2017)

HM 1:18:31 (2014)

30K 2:01:56 (2014)

Mar 2:50:07 (2013)

Short-Term Running Goals:

Senior year of Atlanta CRAM SESSION

1/7 Extra Yard 5k (Goal=not freeze)

2/10 Hearts and Soles 5k (Goal=Survive the Sphynx)

2/17 Southside 12K (Goal=12K PR)

2/24 Swamp Rabbit Half (Goal=Avenge Jimmy Carter)

3/4 Intown 10k (Goal=Threepeat+course record)

3/18 Publix Half (Goal= Graduate)

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: 10.00 Month: 158.30 Year: 158.30
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
85.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Total Distance
13.20

13.2 miles with 4 by 2 miles hard

Took splits about every 2/3 of a mile (the loop breaks down nicely into almost equal parts). It was windy, but the loop is mostly sheltered except for the middle section.

12:09 (4:06, 4:08, 3:55), jogging recovery of 3:40 (about .4 miles)

11:51 (3:55, 4:04, 3:52), 3:49

11:57 (3:56, 4:06, 3:55), 4:06

11:57 (4:00, 4:08, 3:49)

First one was slow as I was still cold. Then for the third and fourth my legs got tired. Could probably have done another one sub 12.

Including the rest did 9.3 miles in 59:29=6:23 pace. About 5:56 avg for the 8 miles hard (course is slightly longer than 2 miles)

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
10.80

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

Dist Time Pace xDist xPace
2.85 18:19 6:26 2.99 6:08
1.93 12:33 6:30 2.08 6:02
1.14 7:24 6:29 1.19 6:13
2.54 15:47 6:13 2.53 6:14
8.46 54:04 6:23 8.79 6:09

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

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

AM 5.4

PM 5.1 w/4 by 800 on Emory Track (w/ 90s rest)

77.2, 74.6, 72.0, 73.9

5 mins break (incl lap jog)

75.1, 72.4, 74.3, 73.2

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Total Distance
10.80

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Total Distance
85.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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