| 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 | | 276.30 | 3.00 | 16.40 | 2.00 | 0.00 | 297.70 |
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| Adidas Boost 2 Black Miles: 72.00 | New Balance 890v3 Miles: 10.00 | Nike Free 4.0 Flyknit Miles: 60.00 | Nike Free Flyknit 5.0 Miles: 60.70 | New Balance 980 Miles: 50.00 | Nike Flyknit 4.0 Blue Miles: 24.00 | Nike Terra Kiger Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miler at lunch cold going out but warmed up nicely on way back in. |
| Adidas Boost 2 Black Miles: 10.00 |
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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 |
| 8 miles at lunch 5 on Draper Mtn. bike trails with Jay |
| New Balance 890v3 Miles: 5.00 | Nike Free 4.0 Flyknit Miles: 8.00 |
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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 |
| 8 at lunch great weather today for running
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| Nike Free Flyknit 5.0 Miles: 8.00 |
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| | Race: |
Isle Du Bois 55k Trail Race (34 Miles) 05:26:25, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 34.00 | 0.00 | 0.00 | 0.00 | 0.00 | 34.00 |
| Nice day 50s starting out. 3 11+ mile laps on a twisting, rolling, rocky, single track trail. This time of the year the trails are covered with oak leaves covering roots and rocks. I fell 4 times the worst being on the 2nd lap, as I lost some skin on my thumb and it wouldn't stop bleeding. After a few miles I made it to the aid station got a band aid and was back in business. I felt good until the last 3 miles. I was pleased with a 3rd overall, the overall winner was Nicole Studer.. She put over 40 minutes on me. |
| Nike Free 4.0 Flyknit Miles: 34.00 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Cycled on the rollers for 30 minutes then jumped on the tread mill for 5 miles 10X 20 sec. strides |
| New Balance 890v3 Miles: 5.00 |
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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 |
| Easy 6 at lunch legs still sore great day for a run |
| Adidas Boost 2 Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 8.00 | 0.00 | 0.00 | 13.00 |
| 8 miles tempo at lunch, nice day to step on the gas. 5 mile Draper Mtn bike trails with Jay. Strong pace. | |
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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 |
| 8 miles at lunch, another great day to run. |
| Adidas Boost 2 Black Miles: 8.00 |
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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 |
| Lifted weights before running a 7 mile out and back on Draper dirt road. 3 rd perfect day to run in a row |
| Nike Free Flyknit 5.0 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 out and back on Draper dirt road. Weather has been great. |
| Nike Free Flyknit 5.0 Miles: 10.00 |
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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 |
| Ran 6 on the Draper dirt but with the light rain jumped up on to the road onto the dam and back to the ranger station. Nice temp but wind were up |
| Adidas Boost 2 Black Miles: 13.00 |
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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 weight lifting then headed over to Draper single track trails. Turned out to be a great way to avoid the wind out of the northwest. |
| Nike Free 4.0 Flyknit Miles: 7.00 |
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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 |
| 8 at lunch today, only 4 more work days, a lot of commitments this week affecting running time |
| Nike Free Flyknit 5.0 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 bone chilling miles at lunch |
| New Balance 980 Miles: 10.00 |
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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 |
| Treadmill sixer with 6 strides |
| Nike Flyknit 4.0 Blue Miles: 6.00 |
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| | Race: |
Naughty or Nice 8k (4.971 Miles) 00:32:26, Place overall: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 4.90 | 0.00 | 0.00 | 18.00 |
| Nice day for a run, 5k warmup before race with the crew. I got off good as 1st mile was a 6:15 then I settled into a 630 pace. Roger and Jason H. went around me about 1k and put about 30 sec. on me by the turn around. Out and back course it was good see where everyone was at. I was happy with my race today after my trail beating I took a couple of weeks ago. Finished up with an easy 10 mile lap around the lake. |
| Nike Flyknit 4.0 Blue Miles: 18.00 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run at after and surrounding area with JB, Ian, Roger and Jason H. A little breezy with some light rain but the temp was perfect. |
| New Balance 980 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 |
| Lifted weights then drove out to Draper Lake. 6 out and back on the road. Another great day to run. |
| Adidas Boost 2 Black Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.70 | 0.00 | 0.00 | 0.00 | 0.00 | 17.70 |
| Morning 10 mile run Tinker west running low on fuel Afternoon 7.70 on Draper dirt with JB |
| Nike Free Flyknit 5.0 Miles: 7.70 | New Balance 980 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Last day to go out to Tinker turn in badge and get retirement badge. Squeezed 6 miles on treadmill before Christmas Eve service with 8x400 @ 9.3 mph with 400 recovery @7.5 mph. |
| Nike Free 4.0 Flyknit Miles: 6.00 |
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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 |
| Christmas morning run Draper dirt windy but nice day. |
| Nike Free Flyknit 5.0 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 3.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Down hill repeat miles with Jason and Ian out at Draper lake legs were sloppy and sluggish. |
| Adidas Boost 2 Black Miles: 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 |
| Ran a 4 mile out and back from Fam camp to golf course on Nature trail at Tinker AFB. Wet blowing snow. |
| Nike Terra Kiger Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| Started the morning off with lifting weights then over to the track on base. 3 mile warm up with strides, main set 8X400 with 200 jog recovery. I was hitting 98-99. No speed yet Evening 10 miles of cycling on the rollers |
| New Balance 980 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 1.50 | 0.00 | 0.00 | 11.00 |
| Morning weight lifting, drove out to Lake Draper. Left ranger station for 89th street hill as it was shut down for repaving so no traffic. I did 6x400 hill repeats. 4 miles on the dirt out and back. I'm glad I got out early before the northern cold front got here. |
| Adidas Boost 2 Black Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the treadmill then jumped over and biked 10 miles on the rollers. Cold bitter day outside |
| Nike Free 4.0 Flyknit Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 276.30 | 3.00 | 16.40 | 2.00 | 0.00 | 297.70 |
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| Adidas Boost 2 Black Miles: 72.00 | New Balance 890v3 Miles: 10.00 | Nike Free 4.0 Flyknit Miles: 60.00 | Nike Free Flyknit 5.0 Miles: 60.70 | New Balance 980 Miles: 50.00 | Nike Flyknit 4.0 Blue Miles: 24.00 | Nike Terra Kiger Miles: 8.00 |
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