| Location: Moore,OK, Member Since: Aug 01, 2013 Gender: Male Goal Type: Age Division Winner |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 331.00 | 15.00 | 3.00 | 13.00 | 0.00 | 362.00 |
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| Nike Free 4.0 Black Miles: 25.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| hills of rock creek road | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 2.00 | 0.00 | 13.00 |
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4X800 treadmill 1% incline 3:00 pace
8 miles hills morning
5 miles treadmill evening | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| morning run 7 easy 56:37 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 5.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles OU campus, Bruce Layne joined me on 12 of them. We had a nice cool north wind and the campus was popping with runners and pledging sorority girls adding to the scenery. 2:00:14 total with 5 at MP 6:50. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Sleeping in was nice but waiting to run after church it got pretty warm. 88 deg. W/ 54% H out-32:00 in-30:54 rolling course. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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8 miles easy morning run on the east rock creek road hills. 77 deg. H74% 1:04:00 lifted weights before run
5 mile evening treadmill calorie roasting 38:04 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 3.00 | 0.00 | 14.00 |
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morning run legs very heavy struggled the whole way 57:00. Light rain 72Deg.
evening speed on treadmill 12X400 at 1:32 avg. 200 rests 51:10 for the 7 mile run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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morning weight lifting
8 miles lunch 1:01:14 out and back Playground Tinker | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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8 easy miles 1:06:04 on the hills of e. Rock Creek Rd. nice and cool 68 deg.
5 easy calorie roasting miles on treadmill 37:28 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| house to porter ave 1:05:16 nice cool morning | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 5.00 | 2.00 | 0.00 | 0.00 | 23.00 |
| 23 miles Andy Payne Marathon course with James, Bruce, Jay, The Ghost and Mrs. Ghost. Beautiful day for Aug. in Oklahoma. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| OU campus 14 miles 1:49:27 nice morning | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| nice easy plodding on the hills of E. Rock Creek Rd. 1:03:52 morning 6 miles 45:36 house to Sutton Wilderness and back | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 3.00 | 0.00 | 14.00 |
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easy 7 mile morning run home to porter ave. 57:47
Evening speed on treadmill 1 mile 6:12, 2x800 3:05, 4x400 1:29 7 miles total 49:49 | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 1.00 | 0.00 | 0.00 | 19.00 |
| 8 mile morning run on hills of E. Rock Creek rd. 1:01:34
6 miles lunch hour, 47:06 on Services Mall out and back
Evening 5 miles treadmill 8X1 minute 37:21 |
| Nike Free 4.0 Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| Easy morning run porter ave and back 58:59 7 miles Evening treadmill managed 4x800 somewhere around 3:10 each finished with 6 total 44:26 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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We lost our cool 68 deg. mornings, I needed a bottle this morning that I didn't take. 73 deg. 75%H. 8 miles Porter Ave out and back in 1:03:20
lunch time run wanted 5 cut it 4 as I didn't carry water on either of today's runs. 31:36 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 5.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Nice 20 miler with Jake, Jim, Bruce and Jay. I really struggled on the hills coming back in. Finished up 2:28:33 about 10 minutes behind Jake and Jim but am pleased with the effort to finish of a triple digit week.
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| Nike Free 4.0 Black Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Morning easy 12 miles at OU campus 1:35:55 | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8 miles 1:03:53 Rock Creek Rd. hills. Backing off a few miles this week for the Brookhaven 5K on Saturday.
Evening on the treadmill 6 miles 45:12
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| morning run 7 miles out to Porter Ave and back 56:33
Evening 5x200 track in 36sec. 6 miles total 47:51 | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| morning Out to Porter Ave and back 6 miles 49:35 leg a little heavy.
Evening easy treadmill spin 5 miles 38:05
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice morning run out to porter ave. and back 46:46 | |
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| | Race: |
Brookhaven 5k (3.107 Miles) 00:19:16, Place overall: 59, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| I thought I would be somewhere around 18:30, but summer weather showed back up this week and slowed everyone down for this race. They give a little bit of cash away at this race and a big payday if you set a new course record "13:55" so the field is pretty deep with good local and a few out of state runners. The record was safe as the heat and humidity slowed everyone 30-45 seconds. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 331.00 | 15.00 | 3.00 | 13.00 | 0.00 | 362.00 |
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| Nike Free 4.0 Black Miles: 25.00 |
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