| 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 | | 121.00 | 7.00 | 128.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 1.00 | 10.00 |
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Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:38:13
Mid afternoon run, 60F, overcast.
Base run.
Out: 50:32 continuous (~9:42).
Turnaroudd: 1:06 walk/water/gel
Back: 46:35 with last mile 1M @ 8:17 (~8:56)
Long slow run, picked up the pace on the last mile in.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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Whitney-Canner-Prospect Loop
Total miles: 5.00
Total time: 50:51
Late afternoon run, 47F, light rain.
Base run, continuous.
This is a new route, a slight extension of a 4-mile route
that I have been using for several years.
| | 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: 1:43:47
Mid afternoon run, 50F, overcast and windy.
Long, slow run, continuous.
Out: 53:06 (~10:11)
Turnaround: 0:56 walk/water
Back: 49:45 with last mile 1M @ 8:43 (~9:33)
| | 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: 1:41:32
Early afternoon run, 64F, sunny.
Base run. Out: 51:39 continuous (~9:55).
Turnaround: 1:12 walk/water/gel
Back: 48:32 (~9:19)
Long slow run, currently building up endurance for a half-marathon
scheduled on October 31, 2015.
| | 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: 57:35
Mid afternoon run, 67F, sunny.
Long, slow run.
Out: 29:54 (~9:58), continuous
Back: 27:41 (~9:13) continuous
This is an easy run after yesterday's 10 mile effort.
Again, working on endurance.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
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Hopper Road Loop, Acton, ME
Total miles: 4.50
Total time: 45:00
Morning run, rain and high 40's.
Base run, continuous, down hill on the way out
and climb on the return. (~4.68M, ~9:35 pace)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
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Red Rock Park Loop, Swampscott, MA
Total miles: 5.50
Total time: 53:08
Morning run, sunny and dry, low 50's.
Base run, continuous, sidewalks and bike path
along shore, flat.
Out: 26:57 (~9:36 pace)
Turnaround: 0:48
Back: 25:22 (~9:02) finish with 5 strides up short hill.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Whitney-Trumbull Loop V1
Total miles: 6.00
Total time: 61:23
Mid afternoon run, sunny 65F.
Base run, continuous. (~9:22 pace discounting 1:15 for traffic lights)
| | 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: 55:29
Late afternoon run, partly cloudy, 49F.
Out: 28:30
Back: 26:59, last mile fast, 1M @ 8:05
| | 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: 54:56
Late afternoon run, sunny, 50F.
Out: 28:46
Back: 26:10, easy 2:53, fast miles, 8:28 and 7:57, easy 6:50.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Whitney-Trumbull with Hill Loop V3
Total miles: 6.00
Totatl time: 60:35
Late afternoon run, sunny, 64F.
Long, slow run, steady. (~9:27 pace based on 6.4M)
| | 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: 56:41
Late afternoon run, partly cloudy, 66F.
Out: 28:05.
Back: easy 5:05,
Fartlek 6 x 0.2M Fast / 0.2M easy:
1) 1:28/1:53
2) 1:26/2:13
3) 1:30/2:12
4) 1:25/2:12
5) 1:22/2:15
6) 1:24/- ,
easy 5:06.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 1.00 | 12.00 |
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Treadwell to West Woods Rd
Total miles: 12.00
Total time: 1:51:34
Early afternoon run, sunny, 53F.
Out: 56:56
Walk/water/get: 0:59
Back: 53:58, last mile: 8:08
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 1.00 | 10.00 |
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Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:33:53
Early afternoon run, sunny, 55F.
Base run, continuous.
Out: 48:57 (~9:24 pace)
Return: 44:55 (~8:37), last miles: 8:01
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Farmington Canal Trail: Treadwell to Valleyview
Total miles: 8.00
Total time: 1:16:16
Mid morning run, overcast, 50F.
Base run, continuous.
Out: 38:30 (~9:28)
Back: 37:46 (~9:18)
| | 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: 38:47
Mid afternoon run, 68F, sunny.
Easy run, continuous.
Out: 19:30
Back: 19:16
| | Add Comment |
| | Race: |
Madison Half Marathon (CT) (13.109 Miles) 01:54:18, Place overall: 319, Place in age division: 45 | | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
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Madison Half Marathon
Finish: 1:54:18
Runners: 1018
Early morning race, mid 40's, sunny and calm.
Flat course.
Gels: start, mile 4.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 121.00 | 7.00 | 128.00 |
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