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Location:

Woods Cross,UT,USA

Member Since:

May 01, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Current Running Life:
5k: 17:50 (2010 NSL)
10k: 38:20 (2007 Des News)
1/2 Marathon: 1:23:30 (2009 Provo Half)
Marathon: 2:53:46 (2007 St George)

Short-Term Running Goals:

 

Long-Term Running Goals:

 

Personal:

Daddy to 3 great kids - 16 year old son and 11 year old twin daughters

I do not know what tomorrow will bring but I do know it will start with a run.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Grid A2 Lifetime Miles: 125.40
GoRun2 Lifetime Miles: 53.70
Adrenaline 2014 Blue (1) Lifetime Miles: 442.70
Adrenaline 2014 Red (1) Lifetime Miles: 429.20
Mon, Sep 11, 2006
Slow milesFast milesTotal Distance
5.003.008.00

Warmed up with 2.25 miles. 3 X 1 mile at a little faster than 5K pace with 1/2 mile jog between each repeat. Did the repeats on a 1 mile stretch of road that is mostly flat (20 foot elevation change). Miles 1 and 2 felt pretty good (5:58, 5:55). Felt good at the start of the 3rd repeat but was 5 seconds behind at the half way point. Started to push but was only able to make up 3 seconds the last half (6:02). I would have liked to finish a little stronger but feel good with the overall workout. Finished with 1.75 mile cool down.

Comments
From Nick Miller on Mon, Sep 11, 2006 at 13:01:05

Good job! It looks like you got three good, 5k pace miles in.

From Sasha Pachev on Mon, Sep 11, 2006 at 14:41:50

Were all the intervals done on the same stretch of road?

On the third one, without looking at the watch, would you have supposed you were 5 seconds behind?

From Andy on Mon, Sep 11, 2006 at 18:31:05

All the intervals were on the same 1 mile stretch. Intervals 1 and 3 had a 20 foot gain in elevation and interval 2 had a 20 foot drop in elevation.

I felt pretty good at the beginning of the third interval which was a sign that I wasn't pushing hard enough. I think that I was just being lazy - especially during the second quarter.

I last ran this workout in July just before Des News. I averaged 6:17/mile on a more downhill course and felt like it was about the same effort.

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