| Location: Washington,Ut,USA Member Since: Jun 10, 2013 Gender: Male Goal Type: Highschool Champ Running Accomplishments: Mile PR: 5:11
Short-Term Running Goals: Break the 5 minute mile barrier before a freshman in High School Long-Term Running Goals: Be the first Utah High School to break the 4 minute mile barrier. |
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| Slow miles | Fast miles | Total Distance | 808.43 | 124.35 | 932.78 |
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Pearl Izumi Miles: 188.98 | Brooks Racing/fast Workout Shoes Miles: 25.30 | Scarpa Sparks Miles: 25.50 | Perlizumi M2 Trail Miles: 258.10 | Perlizumi M3 Roads Miles: 175.75 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| Slow miles | Fast miles | Total Distance | 6.50 | 0.50 | 7.00 |
| 800m warm up,6miles easy. 8x 100m strides tabatta core and streching.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.50 | 0.00 | 6.50 |
| 800m warm up. six miles easy, this time we sped the pace up. we were going from 7:45s to 9:10. i felt great
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 10.00 | 0.00 | 10.00 |
| me and my dad ran on to the dike turned left and went up matthews hill. we went uo to statbuster hill and ran up and about 800m past the top of the hill of trail
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 5.00 | 3.00 | 8.00 |
| the last three miles we pickedk it up alot. our last mile was a 6:31
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 9.00 | 0.50 | 9.50 |
| we were supposed to go 7 miles easy but instead went 8.5 miles at an excruciating 8 to 9 min pace. ON ROADS!!!!!!!!
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.50 | 0.50 | 7.00 |
| six miles easy including the warmup we did 8x 100m strides after
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.50 | 7.50 |
| 7 miles easy. 8x100m strides, tabatta and core
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 14.00 | 0.00 | 14.00 |
| in the morning i ran 4 miles. after that i biked 10 miles on the green valley loop
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 2.30 | 2.30 | 4.60 |
| we did like ten different warm ups. then we finally got to do our vo2 max/ 15 minutes of pure torture. i managed to go about 2 3/4 miles. after i couldnt do the cool down i felt like i was going to throw up. after that we did plyometrics and streched. i am happy to do some speed work!!!
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.50 | 0.00 | 6.50 |
| we ran an awesome trail run by little black mountain. me ethan bryson ran up stat buster and then looped around and ran back on the lame dirt road
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.30 | 1.70 | 6.00 |
| ran a 10min time trial on the bike path. had a 2 mile warm up and a little over 2 mile cool down
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.50 | 0.50 | 7.00 |
| ran six miles easy and did 8x 100m strides after
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.50 | 1.50 | 5.00 |
| two mile warm up. then we did this wierd workout it was a mixture of tabatta and the fartlick. we ran for 7 min on the track. we would sprint 20 sec jog 10 sec for a recovery. we did that for the whole 7 min. it wasnt the hardest workout but it was fun
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 17.00 | 0.00 | 17.00 |
| ran 5 miles in the morning and biked 12nin the afternoon
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 5.00 | 1.00 | 6.00 |
| 4 min of 60 secounds all out then 3 min rest, another 60 sec all out, 2 min rest, 60 all out , 1 min rest, 60 sec all out. then we did four 300s
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 9.00 | 0.00 | 9.00 |
| ran from my dads work to the school and then ran 8 miles easy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.50 | 2.25 | 6.75 |
| 2 mile warm up. 2 1 mile repeats at a 5:55 pace with a 400m jog for a cool down. felt really good and the repeat miles were a peace of cake.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| 6 miles easy on trails
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.50 | 2.50 | 6.00 |
| 2.5 mile warm up, 6x 200m repeats all out pace up magrufs... 200m cooldown between each. next we did 4x 400m progressive runs and finally a 1 mile cooldown and tabatta after
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 9.50 | 0.00 | 9.50 |
| ethan and i had an awesome trailrun
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.50 | 2.00 | 6.50 |
| 2 mile tempo run at about a 6 min pace. felt great, besides a slight stomach ach at the beginning
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.00 | 7.00 |
| 7 miles on the zen trail really fun
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.30 | 2.00 | 6.30 |
| 2x 1600. felta little flat... my splits were 5:47 the first one 5:47 the next
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Brooks Racing/fast Workout Shoes Miles: 6.30 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 1.00 | 8.00 |
| ran 3 in the morning then did a 400 workout on the track in the afternoon
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 5.00 | 2.00 | 7.00 |
| 4 miles at practice. went to quick feet we did alot of sprinting stuff and warm ups so i am estimating the other 3miles
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 2.25 | 8.25 |
| 3 miles in the morning. 2 mile warm up. it was raining and windy. instead of doing normal 400s we did 8x 400m with surges in it. after we did 4x 100m race starts.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.00 | 7.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.00 | 7.00 |
| josh and i ran 7 miles around the farm.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.00 | 7.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.08 | 0.00 | 6.08 |
| i guess if i want a running partner i have to keep up!!
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 10.50 | 0.00 | 10.50 |
| josh braden and i went to idaho city and ran. we didnt really nave that much knowlage on the trails there, so it was hard to get our mileage in.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.25 | 0.25 | 7.50 |
| josh and i went to camels back to do hill reapeats. we did a five mile warm up. we found a good hill to do hill repeats on... i did 4x .30 repeats with a 1 min recovery between each. afterwords i did a 2 mile cool down
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 12.00 | 0.00 | 12.00 |
| braden josh and i went running at bogus. we went up shinglecreek and tryed to go down dry creek but, we lost the trail and ended up bushwacking straight down a hill back to dry creek. we got attacked by like 100 suicidal butterflys that liked flying into our faces. we ended up stopping at the nearest creek and ended up spending like 15 min getting burs out of our shoes and socks. about 5 min later we went and filtered some water from dry creek, i guess it didnt filter that well because braden is sick in bed!! haha sucks for him
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 1.75 | 5.75 |
| 2 mile warm up, tempo run for 12 min at around 6:20 pace and a 2 mile cool down
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 10.00 | 0.00 | 10.00 |
| me and josh went running on the polecat trail, braden couldnt come cause he still had giardia. We both had headphones in so we couldnt here each other. the last 3 miles my ears got too sweaty to hold headphones, so the only thing i heard was joshua singing too his music! overall it was an awesome run.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.50 | 0.00 | 4.50 |
| braden and i ran 40 min easy on camles back
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.40 | 1.00 | 5.40 |
| 2.2 mile warm up on bobs trail by bogus, 5x 45s hill repeats with 2:30s rest between each, 2.2 mile cool down.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 9.00 | 0.00 | 9.00 |
| today was a fun adventure, we woke up at four and drove down to challis. ran/hiked/climbed mount borah. towards the beginning we just power hiked up. when we were about 1 mile out and 1200ft up (yeah its freakin steep) we took a little break and then ran down to pick up the rest of the group. this cycle was repeted until the top. the view at the top was incredible you could literally see every mountain in idaho. on the way back we took an alternate route leeding down a scree slope. we got down and had about 9 miles and 7000 feet of elevation to the top and about 5000 down. top elevation was 12667 ft
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.50 | 1.90 | 5.40 |
| 2mile warm up 12 min tempo run. my legs were super fried from yesterday adventure. went to the well to get a nice long drink of water then ran back to our house for a cool down.......
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.00 | 7.00 |
| more farm miles
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 1.00 | 0.00 | 1.00 |
| ran the main street mile with my little cousins! after we went waterskiing at the pond and messed around with firecrackers
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.60 | 0.00 | 6.60 |
| ran around the farm
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 8.00 | 2.00 | 10.00 |
| went to black canyon for our hill repeats. we ran 4miles up until we found an ok hill... it was really technical so it was hard to go fast, but we were at altitude so we couldnt go fast anyways. i did 2x 5min hard up and jog back down. after, we ran back. it was a cool run because it was right by the snake river so it was like the amazon jungle. also, it was fun because it had like 6 creek crossings in it...
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 20.00 | 0.00 | 20.00 |
| went to the tetons and ran Hurricane pass. up to the pass has 10 miles of hard climbing. on the way up we dumped our water that we were carrying out and drank from glacier streams. there was still alot of snow when we got to the top so we mostly just slid down the snowfields, it was super fun. The last two miles i bonked because i only ate 5 crackers durring the run, but i pushed through it and i was fine. when we were done we swam in ice cold jennys lake. after that we went to a buffet and devoured all there food...
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| went six easy miles around jennys lake. felt really good to spin my legs out
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.00 | 0.75 | 3.75 |
| 2 mile warm up, 3x 400m repeats 1 mmile cool down
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.00 | 7.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 1.25 | 7.25 |
| did hill repeats in the bogas area
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 9.00 | 0.00 | 9.00 |
| pioneer trek. pushed a freakin handcart. i would have wrather ran. braden and i ended up pushing the handcart the whole time since the women in our group were weaklings.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 10.00 | 0.00 | 10.00 |
| trek
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| rest for speed goat
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 20.00 | 0.00 | 20.00 |
| paced hannah, and my dad for sections of speed goat. i ran from the top of hidden peak down to pacific mine back up to larrys hole. so that was 14 miles, then i rode the chair lift up to hidden peak again. i got there just in time to see josh fly down the mountain for the last 5 miles of the race. i ran down the ridge of hidden peak to see kale. i went back up with them to the aid station. i went down to do that same thing i did with kale for hannah and my dad. i paced the last 5 miles with my dad. karl through a couple nasty hills the last little bit. i am excieted to race big sky 50k and speed goat 50 hopefully soon...
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Scarpa Sparks Miles: 20.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.50 | 0.00 | 3.50 |
| tired from speed goat
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Scarpa Sparks Miles: 3.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 2.25 | 3.25 | 5.50 |
| ran 2 for our warm up. did 4x 500m repeats with a 500m repeat in between each. after we did 4x 200m repeats with 200m rest for each. after only a .25 mile cool down
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| 5 in the afternoon
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| 5 miles easy afternoon
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 3.00 | 10.00 |
| ran 3 miles in the morning. went to coaches dads house in the afternoon for our workout. first we did a half mile warm up because there was lightneen in the distance. later we ment and got 1.5 more miles for our warm up. my first mile repeat was 5:59 second 6:06 third 5:59. they were pretty easy because the course was a little downhill and it was great weather.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.00 | 0.00 | 3.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| 6 miles easy
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Perlizumi M2 Trail Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 10.00 | 0.00 | 10.00 |
| ran 3 miles in the morning 1 at pe and 6 easy at practice
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Perlizumi M2 Trail Miles: 10.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.50 | 3.90 | 7.40 |
| 2 mile warm up, 25 min progession run. hit around 6:40 first we hit 5 flat for the last .9 miles
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Perlizumi M2 Trail Miles: 7.40 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| 3 in the morning 3 afternoon
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Perlizumi M2 Trail Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.00 | 4.50 | 7.50 |
| 2 mile warm up, 1 fast mile at 6min pace, one slow mile at 6:45, 1200 at 6 min pace. mile at 6:45 pace. 800m at 5:50 pace. all out 400 i hit 69. 1 mile cool down
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Brooks Racing/fast Workout Shoes Miles: 7.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 11.50 | 0.00 | 11.50 |
| 3 miles before school .i had a love hate relationship on our 8.5 mile road run. it was nnice weather but it was on the roads
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Perlizumi M2 Trail Miles: 11.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 4.00 | 8.00 |
| 2 miile warm up, 4x 1 mile repeats. i hit 5:50 first one then 5:58, then on our third one the wind died down quite a bit so we ran 5:41 with the same effort as our previous repeats. our last one was 5:47. we had a cool down after each. next we did a 1 mile cool down
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Perlizumi M2 Trail Miles: 8.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.00 | 7.00 |
| 3 in the morning. 4 stupid road miles in the afternoon
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Perlizumi M2 Trail Miles: 7.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 3.50 | 7.50 |
| 2 mile warm up
. 6x 400m repeats with 400m recovery. hit 1:17 first 1:20, 1:19, 1:20, 1:19, 1:19. then we did 4x 100m race starts on grass witha 100m recovery. then a 2 mile cool down
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Brooks Racing/fast Workout Shoes Miles: 7.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.00 | 7.00 |
| 3 in the morning 4 afternoon
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Perlizumi M2 Trail Miles: 7.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| 5 miles easy then rockcliming
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Perlizumi M2 Trail Miles: 5.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 10.00 | 0.00 | 10.00 |
| 3 in the morning 7 afternoon
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Perlizumi M2 Trail Miles: 10.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 2.25 | 2.75 | 5.00 |
| 1 mile warm up plus strides, 1.8 mile race @bloomington hills it was fun. fartlik worckout 1:1 2:2 2:2 1:1 then a 1 mile cool down felt pretty good
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Perlizumi M2 Trail Miles: 3.20 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| six miles easy
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Perlizumi M2 Trail Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.00 | 3.00 | 6.00 |
| two mile power run with wierd finnishes after
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Perlizumi M2 Trail Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| 3 morning 3 afternoon
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Perlizumi M2 Trail Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 9.00 | 0.00 | 9.00 |
| 5.5 with coach. 3.5 with the varsity boys
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Perlizumi M2 Trail Miles: 9.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.50 | 5.00 | 11.50 |
| 3 miles in the morning 2 mile warm up, 8x500m hill repeats with 500m rest 1 mile cool down felt good hit around 1:53s for each one.
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Perlizumi M2 Trail Miles: 11.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| 6miles esy
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Perlizumi M2 Trail Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 2.00 | 6.00 |
| 2 mile warm up 2 mile time trial at bloomington hills park i hit 6:07 first mile and 5:52 second. felt kindof flat
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Perlizumi M2 Trail Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.50 | 0.50 | 7.00 |
| 3 miles in the morning 3 miles easy 4x 200m spints with 200m recovery
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Perlizumi M2 Trail Miles: 7.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.00 | 7.00 |
| 3 in the morning 3 in the afternoon
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Perlizumi M2 Trail Miles: 7.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.70 | 4.70 | 9.40 |
| 4.7 miles with my dad at about 7:40s to 8:40s then after that i did that same loop for a tempo run and i hit 29:03 i felt pretty good it was really nice weather outside, rainy. i ran in my new perlizumi m3 road shoes.
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Perlizumi M3 Roads Miles: 9.40 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.50 | 3.00 | 10.50 |
| 3 in the morning, afternoon-1 mile hill run in freakin p.e. 2 mile warm up 2x 1 mile repears, first was 5:57 second was 5:54 they felt really really easy. then i did 4x200m repeats with a 200m recovery between each. then i did acout a 1.5 mile cool down
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Perlizumi M2 Trail Miles: 3.00 | Perlizumi M3 Roads Miles: 7.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| six miles easy
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Perlizumi M2 Trail Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| didnt get a chance to run until 9pm
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.50 | 1.50 | 9.00 |
| in the morning instead of running easy 3 we ran a workout. 2 mile warm up 1x 800m hill repeat, recovery then a 1.1mile repeat. then a cool down to get around 5 miles. it was really hard to run because i didnt hace a headlamp. for afternoon practice we did 3 miles easy and the 4x200m repeats on the track. they were super easy.
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Perlizumi M2 Trail Miles: 5.00 | Perlizumi M3 Roads Miles: 4.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 1.90 | 5.90 |
| 2 mile arm up, 1.9 mile race. I felt like crap the first mile was like 5:35 overall time was 10:25. i still managed to get a 20s pr on that race course. then i did a 1 mile cool down and kept jogging around to cheer people on to get 1 more mile
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Perlizumi M3 Roads Miles: 5.90 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.50 | 0.00 | 7.50 |
| went up to delano, then i went ahead to get my run in. i took the wrong trail and ended up going by eagle point. i went of trail to get back to delano. the top was awesome, we got some good pictures
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Perlizumi M2 Trail Miles: 7.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.50 | 4.00 | 10.50 |
| 3 miles in the morning. afternoon, 2 mile warm up 800m allout rest 800m all out rest 800m all out, 800m all out. we did it so you had to catch the person that started before you. the second stage of torture was 4x 300m finishes then a 1 mile coom down
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Perlizumi M2 Trail Miles: 3.00 | Perlizumi M3 Roads Miles: 7.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| 5 miles easyyyyyyyyyyyyyyyyyyyyyyyyyyy
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Perlizumi M3 Roads Miles: 5.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 3.00 | 9.00 |
| 3 miles in the morning 2 mile warm up 1min hard 1min easy 2min hard 2 min easy 2 min hard 2 min easy 1 min hard 1 min easy. 4x 30s hard 30s easy 1 mile barefot cool down.
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Perlizumi M2 Trail Miles: 3.00 | Perlizumi M3 Roads Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.00 | 7.00 |
| 7 miles easy. first 3.5 miles were hard, coach was going a little faster, then the second half was easier
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Perlizumi M2 Trail Miles: 7.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.50 | 2.75 | 6.25 |
| 2 mile warm up 200, 400 800, 800, 400, 200, 1 mile cool down.
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Perlizumi M3 Roads Miles: 6.25 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
| 4 miles easy
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Perlizumi M2 Trail Miles: 4.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 0.50 | 4.50 |
| 4 miles easy with 200m finishes
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Perlizumi M2 Trail Miles: 4.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
| 4 miles easy
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Perlizumi M2 Trail Miles: 4.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
| 4 miles easy on the tred mill last mile i picked it up to about 6.40
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Perlizumi M3 Roads Miles: 4.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.00 | 3.00 | 6.00 |
| 2 mile warm up on dirt road. went to the tred mill and did like a 3 mile tempo/steady state run. i put the tred mill setting on a hill run so it kept making me run up hill. i felt geed i was watching american funniest home videos it was entertaining. did a 1 mile cool down.
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Perlizumi M3 Roads Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
| 4 miles easy
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Perlizumi M2 Trail Miles: 4.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.50 | 0.00 | 3.50 |
| 3 miles easy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
| 4 miles easy
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 8.00 | 0.00 | 8.00 |
| 6 miles easy on the roads with coach in the morning. 2 miles after to give the homeless coats
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Scarpa Sparks Miles: 2.00 | Perlizumi M2 Trail Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
| Frosty run
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Perlizumi M3 Roads Miles: 4.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
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Perlizumi M3 Roads Miles: 4.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
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Brooks Racing/fast Workout Shoes Miles: 4.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 11.00 | 0.00 | 11.00 |
| 3 miles in the morning, 2 on the track in pe and 6 in the afternoon
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Pearl Izumi Miles: 2.00 | Perlizumi M3 Roads Miles: 9.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 4.00 | 4.00 | 8.00 |
| 2 mile warm up, 3x 1 mile repeats at 5:53, 5:51, 5:42
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Perlizumi M3 Roads Miles: 8.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 9.00 | 0.00 | 9.00 |
| 3 in the morning 6 in the afternoon
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Perlizumi M3 Roads Miles: 9.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 5.00 | 2.50 | 7.50 |
| 2 mile waarm up, 10 by 400m repeats at a 1.24 pace with a 1.30s recoveryi ended up getting like 1.17s to 1.19s the last five then 4x 200m finishes then a 1 mile barefoot cooldown
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Perlizumi M3 Roads Miles: 7.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| 6 miles easy
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Perlizumi M3 Roads Miles: 6.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 3.00 | 10.00 |
| 10 miles with the last 3 hard. i hit 17:54
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Perlizumi M2 Trail Miles: 10.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 9.50 | 3.00 | 12.50 |
| 3 in the morning. 2.5 mile warm up, card game workout (you pick a card out of a full deck and that determines what hill repeat you are running) we picked 200s,400s,600s and 800s. We had to go 4800m of hill workout (not including recovery) we did 3 miles of speed and 3 miles of recovery. We did a 1 mile cool down
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Perlizumi M2 Trail Miles: 12.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 0.00 | 7.00 |
| 7 miles easy
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Perlizumi M3 Roads Miles: 7.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 5.50 | 11.50 |
| 3 in the morning, 2 mile warm up, 4x100m strides, 1 mile repeat at a 5:50 pace, then a road mile at 6.15 then a 1200 at a 1.26 400m pace then another road mile at a 6.20 pace then a 800m at a 1.24 400m pace then another road mile at 6.12 pace thenn an all out 400m. i hid 68 on the 400. then we did a 1 mile cool down. Im glad i could do the full Michighan!!!
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Perlizumi M3 Roads Miles: 11.50 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.00 | 0.00 | 3.00 |
| 3 easy
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Perlizumi M3 Roads Miles: 3.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 2.00 | 9.00 |
| 3 in the morning. 2 mile warm up 2 mile race .5 mile fartlik .5 mile cool down. i hit 10:57 on the race i felt a little flat from the michighan and the card game wokout.
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 17.00 | 0.00 | 17.00 |
| had a fun run with darci, and a few other ultra runners. we went to pine valley and went up forcithe trail summited burger peak, then went down another trail and summited signal peak, then we went down brown canyon in the snow. It was really fun we were above 9500 most of the time and there was a lot of verticle...
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 9.00 | 0.00 | 9.00 |
| 3 in the morning 6 in the afternoon
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Perlizumi M3 Roads Miles: 9.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 3.50 | 4.50 | 8.00 |
| 2 mile warm up, 3x 800m with 1:30 recovery repeats at 2:50 pace, felt really easy, 4x 400m repeats 1:30 recovery was 1:20. 1.17, 1.17, and 1.16. felt good. then i did 6x 200m repeats 1 mile barefoot cooldown.
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Perlizumi M3 Roads Miles: 8.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| five miles easy
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Perlizumi M3 Roads Miles: 5.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| |
Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 5.00 | 2.00 | 7.00 |
| 5 miles easy 2 miles at a harder pace around 5:50 pace felt good
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Perlizumi M2 Trail Miles: 7.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 7.00 | 1.00 | 8.00 |
| 3 in the morning, 2 mile warm up 1 mile all out i hit 5.01 it felt pretty easy at the end my legs were tired but my lungs were fine. then a 2 mile cool down
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Perlizumi M2 Trail Miles: 23.00 | Perlizumi M3 Roads Miles: 5.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| 5 miles easy
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Perlizumi M3 Roads Miles: 5.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 9.00 | 2.20 | 11.20 |
| 3 in the morning, 2 mile warm up 7x500m hill repeats with 500m recovery i hit around 1:49's on average. then we did 4x 200m all out sprints all out
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Perlizumi M2 Trail Miles: 3.00 | Perlizumi M3 Roads Miles: 8.20 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| 5 miles easy
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Perlizumi M3 Roads Miles: 5.00 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| Slow miles | Fast miles | Total Distance | 808.43 | 124.35 | 932.78 |
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Pearl Izumi Miles: 188.98 | Brooks Racing/fast Workout Shoes Miles: 25.30 | Scarpa Sparks Miles: 25.50 | Perlizumi M2 Trail Miles: 258.10 | Perlizumi M3 Roads Miles: 175.75 |
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Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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