Run Forest Run!

Week starting May 17, 2009

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Member Since:

Jan 22, 2009

Gender:

Male

Goal Type:

Half Marathon Finish

Running Accomplishments:

PBs

Marathon: 3:16

1/2 Marathon 1:27

10 Mile 1:05

10km 37:10

5km 17:56

Short-Term Running Goals:

1. Complete a 1/2 marathon in under 1:24:00

2: Complete a Fall 2009 marathon in under 3:10

3. Knock down some 5km and 10 km PBs over the summer 2009 and compete in a duathlon/triathlon

Long-Term Running Goals:

Good longterm personal fitness level. Maybe an Ironman?

Qualify for Boston

Personal:

Before my recent career change, I use to be a chef and a Patissier! Needed the running to keep my weight down! lol

I am single with a beautiful 13 year old daughter.

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics 2120 Lifetime Miles:						246.42
Asics Gel 2140 Lifetime Miles:						107.50

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
39.20	0.00	13.00	2.00	54.20

Asics Gel 2140 Miles: 12.20

Sun, May 17, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	0.00	0.00	15.00

In Sarnia, went out for a nice long bike ride. Went oout for 2 1/2 hours for 71km- beautiful day and the ride took me alongside the lake. I was cruising along and a falcon started took off from a tree. It flew alongside me no more than 20 feet away for about a minute! Very cool!

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Mon, May 18, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Out on the bike- 1 hour 15 min easy bike ride.

35km

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Tue, May 19, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	4.00	2.00	6.00

Speed work
2X2 mile repeats @ 6:00-6:15 min mile pace
5X300m hill repeats

Asics Gel 2140 Miles: 6.00

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Wed, May 20, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	6.00	0.00	10.00

40 minute swim- easy

1 hour spinning class

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Thu, May 21, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Off rest day- legs and body was tired

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Fri, May 22, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.20	0.00	3.00	0.00	12.20

Went to the gym for a swim-1 hour total

15 min warm up
12 X 100M @ 1:40-1:45 pace
15 min cool down

Got home and felt like going for a run- 10 km easy- around 50 minutes.

Asics Gel 2140 Miles: 6.20

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Sat, May 23, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Easy swim- 50 minutes. Tired to throw a couple of 100m in but was feeling tired.

Total times for the week:

Bike 285 minutes

Running- 95 minutes

Swiming- 150 miuntes

Total 8 hours 50 minutes

Have been throwing a bit of focus at the bike to get my leg strength and speed up It has been my weak point when doing triathlons.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
39.20	0.00	13.00	2.00	54.20

Asics Gel 2140 Miles: 12.20

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