| 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 | | 56.00 | 17.00 | 73.00 |
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| | 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: 36:23
Late afternoon run, 64F overcast.
Out: 18:42
Back: 17:41 with 1M @ 8:04
| | 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: 54:29
Mid afternoon run, sunny, 59F. Base run.
Out: 15:58 warm-up, 1M @ 7:45, 3:20 warm-down.
Back: 12:47 warm-up, 1M @ 7:37, 7:00 warm-down.
| | 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: 55:47
Late afternoon run, overcast. 49F.
Out: 28:18
Turnaround: 0:57 walk/water
Back: 26:32, easy 2:54, fast miles, 8:29 and 8:11, easy 6:57.
| | 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: 51:35
Mid afternoon run, partly cloudy,55F.
Base run, steady and continuous.
Out: 26:31
Back: 25:04
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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West Hartford: Tunxis-Sedgwick Road
Total miles: 4.00
Total time: 40:04
Early morning run, cool and sunny, 44F.
Timed run, steady and 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: 59:54
Mid afternoon run, sunny, 57F.
Base run.
Out: 30:07
Turnaround: 0:59 walk/water
Back: 2:53 easy,
Fartlek 6 x 0.2M fast/0.2M easy:
1) 1:33/1:55
2) 1:34/1:56
3) 1:38/2:28
4) 1:30/2:26
5) 1:26/2:23
6) 1:25/-
5:33 easy.
First effort in several months at doing some speed work.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Whitney-Trumbull Loop V3
Total miles: 6.00
Total time: 60:05
Late afternoon run, partly cloudy, 51F.
Base run, continuous, ~ 2:00 stoppage at lights.
(~9:10 pace based on 9.31 miles)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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Whitney-Edwards Loop V1
Total miles: 5.00
Total time: 50:18
Mid afternoon run, sunny, 53F.
Base run, continuous,
(~9:31 pace based on 5.28 miles)
| | Add Comment |
| | Race: |
Hot COCO 5K Cheshire CT (3.107 Miles) 00:24:50, Place overall: 113, Place in age division: 12 | | Slow miles | Fast miles | Total Distance | | 3.00 | 3.00 | 6.00 |
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Hot COCO 5K Cheshire (3 wu)
Total miles: 6.00
Finish time: 24:50
Mid morning race, mid 40's, sunny & dry.
Splits: 1) 8:15
2) 7:45
3) 7:58
F) 0:52
I reasonably good effort considering my mileage over the past few months.
I last ran this race back in 2010 (5 years ago) in 22:55, so age is a bit of
a factor (age grade factors of 65% in 2010 versus 62.4% in 2015).
I would have expected to be just under 24:00 so I was off my pace a bit,
but expect to improve as I focus a bit more on speed work.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.00 | 7.00 |
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Whitney Peabody Museum Loop
Total miles: 7.00
Total time: 61:54
Mid afternoon run, sunny, 40F.
Base run, continuous.
Warm-up: 15:00 Fast/Recovery: 10:00/5:00 10:00/5:00 16:54/Finish
The fast sections were probably done at about an 8:30 (half-marathon)
pace, I ran by time and feel instead of distance.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 3.00 | 6.50 |
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Tempo - Farmington Canal Trail: Mile Intervals
Total miles: 6.50
Total time: 1:13:21
Mid afternoon run, sunny, 42F.
Base run.
Warm-up: 15:52
Intervals: 1) 1M @ 7:30 4:58 walk
2) 1M @ 7:25 4:59 walk
3) 1M @ 7:19 4:59 walk
Warm-down: 20:15
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
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Chelsea MA Downtown Circular Loop
Total miles: 4.50
Total time: 48:04
Early morning race, mid 50's F,
easy times run around neighborhood,
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: 57:52
Mid afternoon run, sunny, 47F.
Base run.
Out: 27:52
Turnaround: 0:58 walk
Back: 0:52 easy,
Fartlek 6 x 0.2M fast/0.2M easy:
1) 1:24/2:23
2) 1:18/2:25
3) 1:20/2:31
4) 1:18/2:27
5) 1:18/2:27
6) 1:18/-
7:53 easy.
Similar to a workout I did a few weeks ago,
fast sections a bit faster, good improvement.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 56.00 | 17.00 | 73.00 |
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