| Location: Hamden,CT,USA Member Since: Mar 15, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 12/4/2011 5K 21:32 PR
3/24/2012 10K 45:47 PR
9/3/2012 20K 1:45:07 PR
(New Haven Road Race)
4/29/2012 13.1M 1:42:24 PR
(Cheshire Half Marathon) Short-Term Running Goals: 5K in 21 minutes...
Six Week 5K Training Plan - 6/17/13
Mile (1600m) Time Trials Long-Term Running Goals: Stay healthy and keep running for another 20 years... Personal: Ran track and field in high school, half mile and 4x440 relay. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 97.00 | 9.00 | 106.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:35:26
Late afternoon run, 60F, overcast and light drizzle.
Base run, continuous.
Out: 49:42 (~9:32 avg pace)
Back: 45:44 (~8:47 avg pace) | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 36:27
Late afternoon run, 79F, partly sunny.
Base run, continuous.
Out: 18:40
Back: 17:47
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
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Whitney Peabody Museum Loop
Total miles: 7.00
Total time: 64:04
Mid afternoon run, 65F, sunny & calm.
Base run: 20:00 continous warm-up,
Fartlek sections, 5 x 5:00 fast with 5:00 walk-jog recovery
(3:00 recovery + 6:00 fast on last one)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:38:17
Late afternoon run, 64F, light rain and overcast.
Long slow run.
Out: 50:11
Back 48:06 with progressive miles: 9:31, 9:27, 9:02, 8:46
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
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Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 54:36
Late afternoon run, 69F, warm and overcast.
Warm-up: 3.25 miles (28:29 at 3M mark, 3:12 jog)
Tempo: 2 miles at 8:01 & 7:38
Warm-down: 0.75M in 7:13
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 1.00 | 6.00 |
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Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 56:05
Early morning run, 69F, sunny.
Base run.
Out: 27:25 3M + 1:23 w.u.
Back: Fartlek sections, 6 x 0.2M fast/0.2M slow walk/jog:
1) 1:20/2:22
2) 1:15/2:24
3) 1:23/2:29
4) 1:19/2:29
5) 1:18/2:28
6) 1:24/---
Warm-down: 6:59
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 59:23
Long slow run, continuous, steady pace mixed
with some high-knees and long stride sections.
62F, sunny.
Out: 29:45
Back: 29:37
| | Add Comment |
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Nate The Great 5K Milford CT (3.107 Miles) 00:24:07 | | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Nate The Great 5K Milford
Warm-up: 3 miles jog
49F and raining.
Splits:
(1) 7:51
(2) 7:47
(3) 7:43
(F) 0:44
Finish: 24:07
Some hills on a winding course, wet streets, conditions okay but not great.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
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Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 35:55
Late afternoon run, 70F, sunny and dry.
Base run.
Out: 19:02
Back: 16:53 with fast segment, 1M at 7:29
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 54:53
Late afternoon run, 72F, partly cloudy.
Base run, steady, continuous.
Out: 28:11
Back: 26:41
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:33:16
Late afternoon run, 62F, overcast with a light shower.
Base run, steady, continuous.
Out: 47:53 (~9:11 avg pace)
Back: 45:23 (~8:43 avg pace)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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Lexington, MA - Loop around local streets.
Total miles: 3.00
Total time: 32:00
Evening run, 56F.
Easy run on local streets, quite dark, laps around parking lots.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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Whitney-Skiff-Farmington Canal Trail Loop
Total miles: 4.00
Total time: 51:25
Late afternoon run, 52F, overcast.
Easy run on local streets, last mile at 8:23.
| | Add Comment |
| | Race: |
Reservoir Run Half-Marathon Weston CT (13.109 Miles) 01:55:30 | | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
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Reservoir Run Half-Marathon Weston
Course on country roads with a long hill in the last mile.
Splits:
1) 8:15
2) 8:32
3) 8:41
4) 8:15
5) 8:24
6) 8:14
7) 8:14
8) 8:23
9) 8:45
10) 8:38
11) 8:36
12) 11:02
13) 10:29
F) 1:55:30
Pace was good until the last two miles when the long climb back started.
I was very unprepared for the climb, had to walk part of the way back.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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East Rock Hill Loop
Total miles: 7.00
Total time: 70:00
Mid afternoon run, 55F and cloudy.
Long slow run, time and effort, including a long hill up
to East Rock summit and down.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
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Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 34:32
Mid afternoon run, 52F and overcast.
Tempo intervals: 6:39 easy - 1M @ 7:56
5:34 easy - 1M @ 7:41
6:39 easy.
Aim was to get a few miles at my half-marathon pace.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 97.00 | 9.00 | 106.00 |
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