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Heart and Soles 5K

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2012201320142015
15% off for Fast Running Blog members at St. George Running Center!

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
155.828.0020.520.00184.34
Saucony Ride 6 Miles: 55.48Brooks Cascadia 7 Miles: 10.00Saucony Mirage III Miles: 12.30Adidas Adios 2 Miles: 39.13Adidas Boston 4 Miles: 27.30Saucony Mirage 2 Miles: 18.43Saucony Mirage 3 Miles: 6.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Run with the Cabbagetown group.

Saucony Ride 6 Miles: 10.00
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
10.000.000.000.0010.00

Easy trail run at Vicery Creek

Brooks Cascadia 7 Miles: 10.00
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
6.000.000.000.006.00

6 easy miles

 

Saucony 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
4.500.003.000.007.50

PM:

Warmup

5x1000m interval (6:45 pace)

 

Adidas Adios 2 Miles: 7.50
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
7.850.000.000.007.85

PM:  Easy 3 miles

run with the cabbagetown group 4.85

Adidas Boston 4 Miles: 7.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Race: Heart and Soles 5K (3.107 Miles) 00:21:13, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.003.110.0011.71

AM:  3miles warm up early am (at 5:30)

2.5 miles warm up at race

5K-teameffort (allie (20:32 plus Fritz (21:53)): glad Allie is such a fast runner; the average resulted in the win of the age group it was an ATC race so not to bad.

3.1 miles cooldown

 

Adidas Adios 2 Miles: 3.11Saucony Ride 6 Miles: 8.60
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
6.430.000.000.006.43

AM:

easy miles

Saucony Mirage 2 Miles: 6.43
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
4.700.003.200.007.90

PM:

Warmup at the 200m oval

4x 1200m repeats at 6:40 pace and one stride on the treadmill

Cooldown on the bike 

Adidas Adios 2 Miles: 3.20Saucony Ride 6 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
5.110.000.000.005.11

AM: Easy run on close to ice ATL roads.

Adidas Adios 2 Miles: 5.11
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
8.700.000.000.008.70

AM:

Easy run in snow/rain/ice drizzle on icey, snowy surface; surreal for Atlanta

Saucony Ride 6 Miles: 8.70
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
7.250.005.000.0012.25

PM:  Easy run in Midtown; amazing how fast the sno melts in the sun in ATL.

Saucony Ride 6 Miles: 6.48Adidas Boston 4 Miles: 5.45
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
6.230.000.000.006.23

PN:  easy 6.3

Saucony Mirage III Miles: 6.30
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
6.950.000.000.006.95

PB:  Easy miles at C-Shoals

 

Saucony Mirage 3 Miles: 6.95
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
5.500.003.000.008.50

PM:

3 miles Warm up: Bike ride to the track and then some rounds on the 200m indoor oval;  more warm up on the track

400 800 1200 1600 2400 intervals

1 mile cool down

Adidas Adios 2 Miles: 8.00
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
8.000.000.000.008.00

PM

3mile run

5 miles with the Cabbagetown people

Saucony Ride 6 Miles: 8.00
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
6.000.000.000.006.00

Saucony Mirage 2 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
6.000.000.000.006.00

Adidas Adios 2 Miles: 3.00Saucony Ride 6 Miles: 3.00
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
14.000.000.000.0014.00

Easy run at Chattahochee (1/5)

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

AM: Recovery run in midtown.

 

Saucony Mirage 2 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
6.000.003.210.009.21

PM:  

3 miles warmup

intervalls at 5K pace on the treadmill: 1100m (2.5% incline), 1600m (2.5%incline), 2400m (no incline)

2 miles cool down

Adidas Adios 2 Miles: 9.21
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
6.008.000.000.0014.00

AM:  Silver comet trail: perfect day for a run; sunny, clear sky, good air quality, temperature around F35. That was a good day to ramp up the midweek milleage.

2 miles warm up; 8 miles MP; then 4 miles easy; 1 mile walking to cool down

Pancakes afterwards

Adidas Boston 4 Miles: 14.00
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

Easy run through midtown 

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
155.828.0020.520.00184.34
Saucony Ride 6 Miles: 55.48Brooks Cascadia 7 Miles: 10.00Saucony Mirage III Miles: 12.30Adidas Adios 2 Miles: 39.13Adidas Boston 4 Miles: 27.30Saucony Mirage 2 Miles: 18.43Saucony Mirage 3 Miles: 6.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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