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January 2014

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Location:

London,UK

Member Since:

Feb 10, 2013

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

MARATHON

St. George Marathon

  • 2013 - 3:48:49

Maine Coast Marathon

  • 2014 - 3:38:10

No Highschool/College running

Short-Term Running Goals:

 

Race Schedule - tentative

Santa Claus Run Battersea Park, December 5, 2015

Edingburgh Marathon May 29,  2016

Long-Term Running Goals:

Learn something new every day.

5K: 19:30

halfmarathon: 1:30:00

marathon: 3:10:00

 

Personal:

I live in London. I grew up skiing and played soccer my whole life.  Started running in 2012.

 

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Newton Momentum Lifetime Miles: 191.52
Brooks Cascadia Lifetime Miles: 314.02
Nike Turf Shoe Lifetime Miles: 106.51
Nike Luna Racer Lifetime Miles: 37.67
Bike Lifetime Miles: 528.34
Newton Distance Lifetime Miles: 10.65
Brooks Cascadia 7 Lifetime Miles: 150.57
Swim Lifetime Miles: 8.10
Montrail Bajada Lifetime Miles: 78.97
Saucony Mirage Drei Lifetime Miles: 235.16
Altra Olympus Lifetime Miles: 112.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
180.0712.0011.000.00203.07
Bike Miles: 45.34Saucony Mirage 2 Miles: 34.59Swim Miles: 3.00Saucony Mirage 3 Miles: 10.46Brooks Cascadia 7 Miles: 26.56Saucony Mirage III Miles: 16.86Newton Gravity Miles: 25.94Brooks Cascadia Miles: 8.50Saucony Ride 6 Miles: 14.33
Night Sleep Time: 22.00Nap Time: 0.51Total Sleep Time: 22.51Weight: 162.85Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - 9:00:  Resolution bike ride with the Atlanta SBL. It was F37; bascically too cold to ride I did not have the appropriate gears; my saddle was loose so i rode home after 10 miles; run later. I am glad i got out of the house despite the cold; i was prepared to do 30 miles with my citybike.

 

AM - 11:00 : Resolution run with the Urban Run club - 5 easy miles

Bike Miles: 10.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.880.001.500.0010.38

PM

6 easy mile in Midtown

 

~ mile with the Cabbagetown group; some Tempo elements included; i was warm thorugh 6 miles before; that was good as the temperature dropped to 0C. Good run with David, Rob, Barry, Tray, Katie;  some sections were sub 5:30 pace (Dam Barry). Definitely a threshold run.  You just need to run with faster runners then it is a threshold run for you.  I hope i stick to this routine for a Thursday threshold until i start the Thursday MP runs.

Saucony Mirage 2 Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.50Total Sleep Time: 8.50Weight: 162.70Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

60 min swim workout

Swim Miles: 1.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.960.002.500.0010.46

AM: First Saturday run with the Cabbatown running group.  This is a fast group. It was cold; the low temperature influenced the running mechanics at least in my case (did not sleep) alot so maybe that was the isssue or the swimming workout yesterday which was a long swim who took definelty somethin out of me.

Saucony Mirage 3 Miles: 10.46
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.460.000.000.0010.46

AM:  Nice trail run at Sope Creek.

Brooks Cascadia 7 Miles: 10.46
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM:  Jump-rope, swim run and bike workout

Bike Miles: 6.00Saucony Mirage III Miles: 2.00Swim Miles: 1.00
Night Sleep Time: 8.00Nap Time: 0.01Total Sleep Time: 8.01Weight: 163.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

AM: Easy miles on the treadmill; really cold in ATL (~F10)

Saucony Mirage 2 Miles: 8.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

AM: Easy miles with 2 miles treshold pace with Cabbage town people; Barry as usual overtook after i did the rabbit for 2 miles.

 

Newton Gravity Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.160.000.000.005.16

PM: 

Recovery day

6 miles of biking 

2.36 miles of running 
30 min/1.3km (0.8 miles) swim

Saucony Mirage III Miles: 2.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

AM: biking 

Bike Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM:

Easy run on the treadmill, then 800m swimming.

Saucony Mirage III Miles: 6.50Swim Miles: 0.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.002.000.0010.70

PM:

6.6 mile warm up easy run

8x400 

cooddown

First speedwork in 2014; Marathontraining is on

Newton Gravity Miles: 6.00Saucony Mirage 2 Miles: 4.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.692.000.000.0010.69

PM:  Easy run through Midtown; then run with the Cabbagetown group

Newton Gravity Miles: 6.34Saucony Mirage 2 Miles: 4.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.890.000.000.0010.89

PM: Easy run and 10 bike miles

Run at Piedmont Park with Allison

Saucony Mirage 2 Miles: 8.00Bike Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

AM: Easy run with ATL running meetup

Saucony Mirage 2 Miles: 3.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.001.000.0013.05

PM:  first 8.5 trail run, then 4.6 miles on gravel; overal 13 miles; then a bath in the Chattahochee; this was interesting haven ever thought that cold water can be that painful on the feet.

Newton Gravity Miles: 4.60Brooks Cascadia Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: Easy workout

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.002.000.009.00

PM: 3 miles warmup

6x600

2 miles cool down

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

Weather still cold in Atl therefore gym

Warmup

mp run of 6 miles

Cool down

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

AM: Easy miles 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM 

Run with ATL running meetup group (Ron Mary Wendy Elisabeth)

 

Saucony Ride 6 Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

PM:

Trail run at Sope Creek; got dark at the end;  nice way to finish the weekend. Took out the inserts of the trail shoes; muhc better experience; will run without inserts in the future; Brooks Cascadia 6 are okay with inserts but not Brooks Cascadia 7; much better to run in them w/o inserts

 

Brooks Cascadia 7 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 easy miles

Bike Miles: 6.00Saucony Mirage III Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM: Easy

Brooks Cascadia 7 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.934.000.000.009.93

Easy run from Allisons house home.  Cabbagetown gorup run with David and Barry.

Brooks Cascadia 7 Miles: 5.10Saucony Ride 6 Miles: 4.83
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: Easy run Emory 200m loop and treadmill; told the stafft that the treadmill had a screw loose;  not fun to think about that the treadmill falls appart at 6:00 min pace;)

Saucony Ride 6 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
180.0712.0011.000.00203.07
Bike Miles: 45.34Saucony Mirage 2 Miles: 34.59Swim Miles: 3.00Saucony Mirage 3 Miles: 10.46Brooks Cascadia 7 Miles: 26.56Saucony Mirage III Miles: 16.86Newton Gravity Miles: 25.94Brooks Cascadia Miles: 8.50Saucony Ride 6 Miles: 14.33
Night Sleep Time: 22.00Nap Time: 0.51Total Sleep Time: 22.51Weight: 162.85Calories: 0.00
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