Edmond Runner

Week starting Apr 05, 2015

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Location:

Edmond,OK,USA

Member Since:

Dec 23, 2013

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

 

PRs for Current AG (50-54):

5K = 19:00 (OKC 2016)

8K = TBD

10K = TBD

15K = TBD

Half = 1:24:31 (Houston Half 2017)

Marathon = 2:55:18 (Mesa-Phoenix 2017)

 

All Time PRs (all set as a Master)

5K = 17:54 at age 49 + 11 months (Edmond)

8K = 30:22 at age 45 (OKC)

10K = 37:47 at age 47 (Tulsa)

12K = 46:29 at age 46 (OKC)

15K = 58:34 at age 46 (Tulsa)

Half = 1:23:10 at age 42 (Tulsa)

25K = 1:41:06 at age 47 (OKC)

30K = 2:12:07 at age 48 (Edmond)

Marathon = 2:55:18 at age 50 (Mesa-Phoenix)

 

Short-Term Running Goals:

For 2017: PR Half and Full Marathon

 

Long-Term Running Goals:

Stay healthy and be competitive.

 

Personal:

100 lbs lighter as a Master and have kept it off for almost a decade (typically ~165-175 lbs)

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adios Black Lifetime Miles: 186.93
Boston 6 Black Lifetime Miles: 161.96
New Blue Adios 3 Lifetime Miles: 200.91
Boston Blue 6 Lifetime Miles: 42.32
Aktiv Adios Lifetime Miles: 142.75
Running MilesSwimming YardsBike Miles
24.000.0077.50
Asics DS Trainer 1 Miles: 4.00Adidas Adios Boost Or Miles: 10.00
Running MilesSwimming YardsBike Miles
0.000.0041.40

am = 20 miles in 56:45

pm = 21.4 in 61:30

lifted = legs, triceps, chest, core

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Running MilesSwimming YardsBike Miles
4.000.0015.00

Spin for 42:30

Lifted: chest; biceps; stomach, shrugs; back

Treadmill: included 8 x 1 minute hills (3 incline) 

ART

Asics DS Trainer 1 Miles: 4.00
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Solo at Bluff

5 x K-repeats; ~3:48; recovery of .38 mi; consider this a solid effort in 86 degree weather w/high DP & very high pollen.  Still getting nowhere on 1732 but just have to let it come to me.  This is only week 2 of my training plan so have plenty of time to bring it all together.  

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Adidas Adios Boost Or Miles: 10.00
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Running MilesSwimming YardsBike Miles
0.000.0021.10

62:22 spin

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Running MilesSwimming YardsBike Miles
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Hefner at 4pm; 76 degrees; very high pollen

Included 6-mile tempo at 6:39 avg pace

ART

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Running MilesSwimming YardsBike Miles
24.000.0077.50
Asics DS Trainer 1 Miles: 4.00Adidas Adios Boost Or Miles: 10.00
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