| 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 | | 82.00 | 13.00 | 95.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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Whitney Peabody Museum Loop
Total miles: 7.00
Total time: 62:51
Late afternoon run, 60F, sunny & calm.
Base run, continuous.
| | 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: 52:58
Mid afternoon run, 49F, partly cloudy and light wind.
Base run, continuous.
Out: 26:51
Back: 26:07 last mile at 8:09
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| | Race: |
APK 5K Madison (3.107 Miles) 00:23:57, Place overall: 39, Place in age division: 9 | | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
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APK 5K Madison
3 miles warm-up and 3 miles warm-down.
Finish time: 23:57
Mid morning race, mid 40's, sunny & dry.
Splits:
1) 7:40
2) 7:46
3) 7:44
F) 0:47
| | 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: 53:10
Mid afternoon run, 61F, sunny.
Base run with some speed work.
Out: 27:09 at 3M mark + 2:49, warming-up
Back:
Fartlek sections: 6 x 0.2M fast/0.2M slow jog
1) 1:22/1:50
2) 1:26/1:56
3) 1:25/1:58
4) 1:21/2:13
5) 1:21/2:02
6) 1:20/---
Finish: 4:53 warming-down
| | 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: 36:24
Late afternoon run, 60F, overcast.
Base run, continuous.
Out: 18:44
Back: 17:39
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| | Race: |
Teachers Trot 5K New Haven (3.107 Miles) 00:23:57, Place overall: 13 | | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
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Teachers Trot 5K New Haven
3 miles easy for warm-up and 3 miles easy for warm-down.
Finish: 23:57
Early morning race, mid 30's, no splits, tortuous route
through college campus with moderate hill at 3rd mile.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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Edgerton Park Loop + Hills
Total miles: 4.00
Total time: 62:47
Short, base run, 39F and light rain, later afternoon.
Light hill work Laurel Rd (0.15M segment): 4 x up + 4 x down
| | 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: 65:12
Mid afternoon run, 35F and sunny.
Base run, time and effort, including a long hill
up to East Rock and down with some strides on the uphill sections.
Avg page: 9:07 based on 7.14 miles.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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Whitney Peabody Museum Loop
Total miles: 7.00
Total time: 61:31
Mid afternoon run, 42F, sunny & calm.
Base run, continuous, pick-up on return leg.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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Edgerton Park Loop + Hills
Total miles: 4.00
Total time: 40:10
Short, base run, 39F and overcast, late afternoon.
Light hill work out, pick-ups on upward slopes
+ 2 extra hill spurs on Edgehill Terrace and Laurel Road.
| | 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: 52:49
Late afternoon run, 42F, sunny.
Warm-up: 3.25 miles (27:27 at 3M mark, 2:56 jog)
Tempo: 2 miles at 8:19 & 7:49
Warm-down: 0.75M in 6:17
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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Edgerton Park Loop + Hills
Total miles: 4.00
Total time: 56:20
Short, base run, 58F and overcast, late afternoon.
Light hill work Laurel Rd (0.15M segment):
18:29 warm-up
5 x fast uphill segments / walk/jog downhill
1) 0:56/2:45
2) 0:52/2:46
3) 0:51/2:47
4) 0:50/2:41
5) 0:48/2:45
19:44 warm-down
| | 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: 62:31
Mid afternoon run, 51F and overcast.
Base run, time and effort, including a long hill
up to East Rock and quick pace back down hill.
Avg page: 8:44 based on 7.14 miles.
| | Add Comment |
| | Race: |
Branford Rotary Y Run & Walk 5K (3.107 Miles) 00:23:57, Place overall: 85, Place in age division: 8 | | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
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Branford Rotary Y Run & Walk 5K
3 miles warm-up, 2 miles warm-down
Finish time: 23:57
Early morning race, 33F, dry partly cloudy, good conditions.
Splits:
(1) 7:58
(2) 7:38
(3) 7:35
(F) 0:46
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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River Road Mystic
Total miles: 7.00
Total time: 68:30
Mid afternoon, 35F, sunny and dry. Base run, steady pace.
Grand run along country road following the river.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 82.00 | 13.00 | 95.00 |
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