Run Forest Run!

Week starting May 24, 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
35.00	0.00	7.00	2.00	44.00

Asics Gel 2140 Miles: 12.00

Sun, May 24, 2009

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

Long bike ride out to Belle River and past. Rode along the triathlon course running next weekend. 70 km out and back route. total 2 hour 25 min- 29km/hour

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Mon, May 25, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	3.00	0.00	6.00

Swim at the gym-

15 minute warm up
drills for 15 minutes
8X100M @ 1:45 pace with 45 sec recovery
10 minute cool down

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Tue, May 26, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	4.00	2.00	8.00

Speed work night-
4 miles tempo
8 X 300m hills
2 mile cool down

Asics Gel 2140 Miles: 8.00

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Wed, May 27, 2009

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

Swim at the gym:

10 min warm up
drills for 20 min
steady swim for 20 minutes

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Thu, May 28, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Easy swim for 40 minutes followed by 4 miles on a treadmill at the gym.

Asics Gel 2140 Miles: 4.00

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Fri, May 29, 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- tapering for race on Sunday

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Sat, May 30, 2009

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

Really easy 1/2 hour of cycling. Practiced transition to and off the bike. All set to do the Belle River Duathlon tomorrow! 5km run, 30km bike, 5 km run!!

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
35.00	0.00	7.00	2.00	44.00

Asics Gel 2140 Miles: 12.00

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