| 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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Miles: | This week: | 0.00 |
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| Slow miles | Fast miles | Total Distance | 53.00 | 10.00 | 63.00 |
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| 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: 69:10
Mid afternoon run, 43F 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: 9:29 based on 7.26 miles (turn at Willow instead of Canner).
| 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: 56:36
Mid afternoon run, 38F, sunny and light wind.
Base run.
Out: 29:09
Back: 27:27 with fast segment: 1M at 7:52
| 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: 62:08
Mid afternoon run, 32F, overcast & light wind.
Base run, continuous, pick-up on return leg.
About 1:00 extra time at 3-4 crossings.
| 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: 67:39
Mid afternoon run, 36F and partly cloudy, calm.
Base run, continuous, including a long hill
up to East Rock.
Avg page: 9:07 based on 7.14 miles.
| Add Comment |
| Race: |
Christopher Martins 5K New Haven (3.107 Miles) 00:24:01, Place overall: 394, Place in age division: 22 | Slow miles | Fast miles | Total Distance | 4.00 | 3.00 | 7.00 |
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Christopher Martins 5K New Haven
1 mile warm-up, 3 miles warm-down
Total miles: 7.00
Finish time: 24:01
Mid morning race, 39F, sunny & dry.
Splits:
1) 8:06
2) 7:47
3) 7:24
F) 0:44
Started middle of the pack, 1st mile crowded.
Placed 22/87 in my age group.
| 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: 54:51
Mid afternoon run, 42F, parly cloudy.
Warm-up: 3.25 miles (28:11 at 3M mark, 3:28 jog)
Tempo: 2 miles at 8:14 & 7:49
Warm-down: 0.75M in 7:07
| 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: 57:34
Mid afternoon run, 37F, overcast.
Base run.
Out: 28:15 3M + 5:35 warm-up
Back: Fartlek sections, 5 x 0.2M fast/0.2M slow walk/jog:
1) 1:18/2:25
2) 1:21/2:35
3) 1:20/2:30
4) 1:20/2:27
5) 1:20/---
7:02 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: 64:16
Mid afternoon run, 47F and overcast, misty and calm.
Base run, continuous, including a long hill up
to East Rock, two short water breaks ~0:50.
Avg page: 8:59 based on 7.14 miles.
| 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: 35:31
Noon run, 47F, overcast and light ran.
Base run, continuous.
Out: 18:06
Back: 17:25 with fast segment, 1M at 7:46
| 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: 52:29
Mid day run, 53F, sunny and calm.
Warm-up: 3.25 miles (26:18 at 3M mark, 0:30 water/walk, 2:39 jog)
Tempo: 2 miles at 8:18 & 7:50
Warm-down: 0.75M in 6:51
| Add Comment |
| Slow miles | Fast miles | Total Distance | 53.00 | 10.00 | 63.00 |
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