my makeup may be flaking

Week starting Oct 29, 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: 0.00 Month: 80.80 Year: 2951.70
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
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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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