| Member Since: Oct 19, 2010 Gender: Male Goal Type: Other Running Accomplishments: Arkansas Traveller 100: 1st Place; October 7, 2017
Arkansas Traveller 100: 1st Place; October 1, 2016
Arkansas Traveller 100: 15:36:33, 1st Place (Course Record); October 3, 2015
Arkansas Traveller 100: 15:59:12, 1st Place; October 4, 2014
War Eagle Tail Twister 50K: 4:07:12, 2nd Place; June 3, 2017
2017 New York City Marathon: 2:53:59; November 5, 2017
2013 Boston Marathon: 2:59:11; April 1, 2013
PR, Sleeping Bear Marathon: 2:45:41, 1st Place; October 7, 2012
PR, Soaring Wings Half Marathon: 1:20:33, 8th Place; October 29, 2011 Personal: Pride necessarily sprouts and grows; a pride that can only come from relentless kneading of unwilling flesh, painful months of grinding and burning away all that is heavy, all that is strength-sapping and useless to the body as a projectile. --John L. Parker, Jr., runner/author Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1944.25 | 28.00 | 8.00 | 13.75 | 1994.00 |
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| Night Sleep Time: 1389.00 | Nap Time: 26.00 | Total Sleep Time: 1415.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6.5 mile out-and-back to county line, finishing via kids' trail loop to the big house.
7 Total Miles.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 mile out-and-back along Hwy. 171 toward Malvern.
8 Total Miles.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6.5 mile out-and-back to county line, finishing via kids' trail loop to the big house.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5.25 miles on our trails, including some pull-up bar work mixed in.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| The heat index was 97 degrees for my 6.25 miler home from swimming with the kids...I had nearly forgotten how much better the weather was here than in Colorado...
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2 miles with kids on our trails and a 5-mile hike (also with kids) on the Ouachita Vista Trail in the Ouachita National Forest. Saw more snakes than people, do a good day.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8-mile out-and-back with my old man along Hwy. 171. Good conversation.
9 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7-mile out-and-back along Hwy. 171 toward Malvern before the Gulf storm blew through and dropped a few inches of much needed rain.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6-mile out-and-back to county line.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at JA Fair High School in Southwest LR while waiting on my Subaru to get diagnosed...it's having transmission issues. I actually ran Miles 3-5 at sub-7:30 pace, and it felt pretty good.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 4.5 miles on our trails with some work on the pull-up bar mixed in. Also made it over to nearby Lake Catherine State Park for a hike with my oldest son on the Falls Branch Trail.
9 Total Miles.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6-mile out-and-back to county line.
7 Total Miles.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles this morning on our trails, the last with the kids before tennis. Camping at Lake DeGray State Park as I write this...feeling a bit nostalgic because we came to this same "sandy beach" throughout my early childhood, several lifetimes ago.
5 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Long hike with kids and Mom at Lake DeGray State Park.
6 Total Miles.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6-mile out-and-back to county line.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| One-mile trail loop to shake loose of the dogs followed by a 6-mile out-and-back on Hwy. 172 toward Malvern.
9 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6-miler to county line and a hike with my Mom late in the day.
8 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7-mile out-and-back on Hwy. 171 toward Malvern.
8 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on our trails.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| One mile with kids on the land followed by county line 6-miler.
8 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| County line 6-miler.
7 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| County line 6-miler.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| One mile with Sophia and Evan this morning and 5+ at Lake Catherine State Park this afternoon in new trail shoes.
Nice run linking up Dam Mt. Trail in counterclockwise direction, returning via sections of Horseshoe Mt. and Falls Branch trails.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| One mile with kids and a few more alone on our trails, with some work on the pull-up bar as well.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A mile with the kids and 4-5 more on our land in a pleasant rain storm. The trails were beautiful and alive.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A mile running with my big kids, one more walking with my baby girl, and another four or so on our land. Also hiked a bit with the family later in the afternoon.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| County line 6-miler with a short trail detour back to the house. This followed a couple of miles running and walking with kids.
8 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| A couple of miles with the kids and five more alone on our land on another rainy summer day.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on our trails, including two with kids.
Wesley
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| Night Sleep Time: 0.00 | Nap Time: 6.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles or so on our land, including the first 1.5 with my youngest son (only 6, but he floats).
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on our land, including 1.5 with the kids.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles or so on our land, including 1.5 with the kids.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles, including the first two with Max and Sophia and the final 1.5 with Evan.
8 Total Miles including one-mile walk.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 miles on our land, including 1.5 with kids.
7 Total Miles including 2 walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on our land, including 3 with the kids.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4.5 miles on a smokin' Hwy. 171 after helping my Dad haul off some old barbed wire fence to the scrap yard, then 1.5 miles with the kids on our trail loop.
6 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 miles on our land, including 1.5 with kids.
8 Total Miles, including 3 miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles on our land, including 1.5 with kids.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on our land, including 1.5 with kids.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles or so on a hot afternoon at Lake Catherine State Park, where I linked up the Panther Mt. and Dam Mt. trails for a great workout in just over an hour.
7 Total Miles including a mile with Max.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 13-mile out-and-back on FSR 132 in the Ouachita National Forest on a mild day in the lower 90s with the heat index exactly 100. Only 20 oz of water but no issues other than feeling my age (or more likely my training from 2013 through 2017). I held it together with no walking in the hills and enjoyed the 2 hours of solitude, as I did not encounter a soul.
14 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4 miles on our land, including 1.5 with kids.
5 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles on our land, including 1.5 with Evan.
7 Total Miles including one mile exploring a creek with Maya.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles on our land, including 1.5 with kids.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles on our land, including two, two-kid heats of 1.5 miles. The first included my twelve- and ten-year old (Max and Sophia), and the second included my six- and two-year old (Evan and Maya). Maya was a late entry because my Mom had to go talk to the guy building our new gate...she toughed it out because the heat index was only 108 today.
8 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles on our land following a 2-mile hike that included the exploration of a new Creek with my two youngest.
6 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles on our land, including 1.5 with kids.
6 Total Miles after a nice walk with Evan and Maya.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles with kids.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles with Luke in a hot afternoon in Alabama.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles with Luke on another scorcher in Alabama.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on our land, including 1.5 with kids.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles along Arkansas River Trail at sunset in Little Rock.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles on our land, including 1.5 with kids.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4+ miles on our trails and 2 miles walking.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles on our land, incuding 1.5 with Sophia and 2.5 with Max.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4+ miles on our land, including 1.5 with kids, and a nice hike in a light summer rain later in the afternoon.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4+ miles on our land and some pull-ups on an overcast morning after yesterday's showers; and a nice run with Sophia later in the day.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on our land, including 1.5 with the kids for the final time this summer. Headed to Tuscaloosa to stay with my brother and family for a few days.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8.5 miles on some rolling and rooty trails near my brother's new home in Tuscaloosa. This followed a really nice hike with our kids and my sister-in-law, who has been a gracious host.
11 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2+ miles running and walking with my kids and nephew before heading to the Talladega National Forest for a short trail run with my brother.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5+ miles in 57 mins in on what has become one of my favorite ways to link the three major trails at Lake Catherine State Park, touching both high points and avoiding the more heavily trafficked Falls Branch Trail with the exception of a technical downhill section that links the Horshoe Mt. and Dam Mt. Trails.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles on our land, an adjacent trail, and along Hwy. 171 in what wound resemble a large loop (with a few inside swiggles) on an aerial map. I also saw the biggest rattlesnake I've ever seen in my life - BY FAR - up on our ridge, hereinafter referred to as "Rattlesnake Ridge."
8 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9.4 miles on 1:25:58 on our trails and connecting to Wild Hog Road (gravel) for a 6-mile out-and-back. Felt pretty good on a quiet, summer afternoon in the 80s.
11 Total Miles including a couple miles walking.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9.75 miles in 1:48:53 at Pinnacle Mt. State Park in Little Rock. Included West Summit Base Trail and some exploring in the East Quarry trail network, as well as the short section of the Ouachita Trail that links the two areas of the park. Enjoyed East Quarry trails for the first time but a little difficult navigating with several trail closures.
10 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles on our land in 48:15.
6 Total Miles including one-mile walk.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| One-mile walk followed by 7 miles in 8:21 at the Lake Hamilton High School track, including miles 3-6 with my Dad at roughly his tempo pace, 8:18. It was a nice morning.
10 Total Miles including 1.5-mile loop and knee raises on pull-up bar before dinner.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 miles in 1:36:46 on our trails and connecting gravel roads; 104 heat index and no water.
12 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 miles in 51 minutes along the Arkansas River Trail, out-and-back from Two Rivers Park starting east, running the one-mile dirt trail before turning around and heading back west.
8 Total Miles, including two miles walking, which is very conservative after 5 hours of distributing Google Chromebooks at my school. It was refreshing to see so many of my new colleagues working hard to ensure all of our students have the resources they need to make the best of this school year.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles on our land in just over 49 mins. I ran the perimeter loop twice, and just let me say that these are honest, country trail miles with rollers, creek beds, and rocks. One day I'd like to organize a trail race or fun run our here with a bon fire finish at dusk.
6 Total Miles.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6-mile out-and-back west from Two Rivers Park; 7:49 pace...I have to get on the pavement/grass like this a couple of times a week to pick-up my cadence, which has started to drag a bit on the trails.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| 5.75 in 58.46 at Pinnacle Mt. State Park; Base Trail loop east to short 1.25 mile section of Ouachita Trail (up to Visitor Center and back down, 2.5 miles total on OT), then finishing Base Trail loop.
7.75 Total Miles, including two miles walking.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 4.25 miles in just under 38 mins on our trails on a nice run at dusk. The woods smelled wonderful after a hard rain this morning.
6.25 Total Miles, including two miles walking.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9.5 miles at a local high school track, including 4 miles with my Dad, who was running his weekly tempo. 100 percent humidity, but a nice morning.
11 Total Miles including 1.5 mile walk/hike after dinner.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 11.8 miles in 1:43:39 on large loop that includes FSRs adjacent to our land and Hwys. 84 and 171 (in the gravel shoulder when possible). Heat index right at 100 and I didn't carry water.
13 Total Miles including a bit of walking on a pleasant evening.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7 miles in 58:25 along the Arkansas River Trail; East from Two Rivers Bridge, up and over Big Dam Ridge into North Little Rock, turning around at entrance to Burns Park.
9 Total Miles, including two miles walking at my school's track over lunch.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 5.5 miles at Pinnacle Mt. State Park. Up west summit in 14 mins (.75), down steep east summit trail very carefully, then out-and-back on short Ouachita Trail section to scenic view near visitors center. Slow and fun run with considerable elevation change given short distance.
7.5 Total Miles, including two miles walking on track at lunch.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5 miles in 39 mins on the Arkansas River Trail starting west, over Two Rivers Bridge, from the parking lot.
5.5 Total Miles.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 easy and fun miles at Pinnacle Mountain State Park, including climb up steep East Summit Trail.
8 Total Miles, including three miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7 miles in 56:21 on Joe T. Robinson track. Go Senators.
7.25 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| 8 miles at Lakeside HS track, including 4 with my Dad.
11.75 Total Miles, including morning warm-up walk and afternoon hike with my Mom.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12-mile out-and-back, mostly along Wild Hog (gravel) road that is accessible from our land just over a mile from the house. Finished in 1:46:58 and a negative split, carrying no water, and feeling descent after one if my higher mileage weeks in awhile.
13 Total Miles including one-mile walk.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles along the Arkansas River Trail heading west from Two River Bridge parking lot. I explored some grass trails that lead back to the river and are rarely used, but, unfortunately, several of them were way overgrown unfortunately. Nevertheless, I enjoyed the run after a long first day in the classroom.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6.5 miles on Arkansas River Trail west from Two Rivers Bridge. Tired and low on energy, today was even slower than normal. I made a big loop, mostly on paved trail as some grass.
7 Miles, including half-mile walk.
Observing our HS XC coach and trying to learn the sport. Thoughts from anyone on best book in the topic? And I specifically mean XC and book...not a coaching website or a bestseller by a basketball coach.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 6.75 miles on the Pinnacle Mt. Base Trail, the Ouachita National Recreation Trail ("OT"), and AR Hwy. 300. This was a nice route with a mix of rocky trails, soft trail, and pavement on a cloudy afternoon. There's an abandoned (to motorized vehicles) one-lane truss bridge that's part of the OT that is downright dystopian...and just really beautiful. It's on the list of Historic Bridges of the United States, so says Wikipedia. All my Arkansas trail books just call it the old truss bridge.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| AM: 3.75 miles with the Joe T. Robinson HS XC Team, including warm-up. Very sticky with tropical storm headed this way.
PM: 4 miles on our land because we released school early and I wanted to run in the rain.
Total: 7.75 Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| As darkness approached and set in, I ran 5.25 miles on the Robinson track before driving home after my first full week of teaching. It was a good week.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| 8.75 miles at Lakeside track in Hot Springs, including 3 miles with my Dad.
9.75 Total Miles including one mile of walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 pleasant miles on our land. Huckleberry and Daisy joined me for the first two.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on the Robinson track and roads, including 4X.5 hilly loop with XC team.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles with XC team indoors and 2 miles walking the track during lunch.
6 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on Robinson track in the mist before school started.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| 4 miles with Robinson XC Team, including their weekly 5K. Actually ran a couple descent miles on a nice morning.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-mile walk.
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| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 3 miles hiking with my family followed by 30 mins of running on our trails.
6 Total Miles.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in 45:44 on a gravel farm road in Mississippi County near Missouri border.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 2.5 miles with my two oldest kids (Max and Sophia) - who will be remotely learning from Arkansas this week - 3.5 miles solo, and 2 miles walking later in the afternoon on our land.
8 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 easy miles on Robinson track before school started and one mile walking during lunch.
6 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles and pull-ups in 36 mins on our land.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 miles, including XC workout and another mile or so after.
6 Total Miles after a one-mile walk during lunch.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on our land.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 miles at Robinson track, 2 miles hiking with dogs, and 1 mile walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 miles in 49:40 at Lake Catherine State Park, Horseshoe Mt. Trail, in both directions.
8 Total Miles including 3 miles hiking/walking with dogs.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 miles, including 3 easy ones with Robinson XC team, on a nice morning.
8 Total Miles.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles on a nice morning along Hwy. 171 before driving into school.
7 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles on our trails and a couple sets of chin-ups.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, including 2 with Robinson XC team, during and after Thursday morning workout. Fall is coming this weekend.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5-mile out-and-back west on Hwy. 171.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 miles, including 4X400m repeats in 85-85-82-80 on Robinson Track.
7 Total Miles including lots of walking/jogging at Robinson XC meet earlier in the day.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8-mile out-and-back on our trails connecting to Wild Hog (gravel) Road. Got after it a bit and averaged 8:10/mile, rolled an ankle, but felt fine after.
10 Total Miles including two miles walking on driveway.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 8X200m repeats at XC practice, on a beautiful morning in the Natural State.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, including 3+ with striders at XC practice (indoors).
Typically I've been running a 3.3 mile loop to supplant practice before my students arrive.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6-mile out-and-back on Hwy. 171 to County Line in a steady rain, 60 degrees. Uplifting.
7 Total Miles as I take a one-mile stroll on driveway.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7 miles, including 3 at Robinson XC practice and approximately 4 in the nearby neighborhoods after.
9 Total Miles, immuring 2 miles walking with my Mom.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4.5 miles and a few striders in our driveway this morning followed by a 1.5 mile walk with the dogs at dusk.
6 Total Miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| 7 miles at Robinson track after returning from XC Meet #4 of the season. I ran 3 easy, followed by 8X400m repeats at 83-82-83-83-83-83-83-81. Not flying, but best speed workout in over two years.
9 Total Miles giving me 55 for the week. I'd like to stay right around here for awhile on a consistent basis, and then check and adjust.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles on Ouachita Trail, starting from Hwy. 7 Trailhead, out-and-back into Flatside Wilderness. Ran first 10 miles strong in sub-12 pace, but stopped for photos and a soak in the creek on way back. Also ran out of water at 15 and did some conservative power hiking the last 3 miles. Only took one bottle and was out there nearly four hours. Really enjoyed myself and thankful for the opportunity.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles early this and 2 miles walking at dusk.
8 Total Miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 7 miles, including 4X.5 mile repeats at XC practice with team, in a perfect (cool) morning.
8 Total Miles, including one-mile walk.
|
| Night Sleep Time: 0.00 | Nap Time: 6.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5+ miles on Hwy. 171 on a crisp, beautiful morning.
7 Total Miles, including 2 miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7.5 miles, including 4.5 miles with kids at XC practice and 3 more after, on a great morning.
9 Total Miles including 1.5 miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 miles on a cool morning with a clear sky and beautiful moon.
7 Total Miles, including 2 miles walking with my Mom.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.50 | 14.00 |
| 12 miles at Lakeside track on a nearly perfect morning for running; lots of stretching during 4 miles solo, as well as 2 quarters at 84; 7 miles with my Dad, who is training for a November 10K; and a few short hill repeats, also with Dad.
14 Total Miles, including 2 miles walking briskly while drinking 2 Rockhound IPAs (local).
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 3.00 | 0.00 | 0.00 | 18.00 |
| After a good night's sleep, French Toast, and Meet the Press, I ran a 16-mile out-and-back along Hwy. 171, turning around near Visitor's Center in Lake Catherine State Park; 1:57, or 7:19/mile, including Miles 11, 15, and 16 at 6:51.
18 Total Miles, including two miles walking.
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| 7 miles, including 3.5 at XC practice and 3.5 after, on a cool and perfect morning for running.
9 Total Miles, including two miles walking, some of which was a result of internet issues that frustrated me to the point of taking my class outside to pick-up trash on our campus.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4.5 miles after XC practice on a crisp, autumn morning.
6 Total Miles including 1.5 miles walking at lunch.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles early on our gravel driveway, including a few striders and easy hill repeats.
7 Total Miles, including one mile walking.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 miles at XC practice and 4 miles after.
10 Total Miles, including one-mile walk.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5.5 miles on our driveway and trails before school.
7 Total Miles, including 1.5 miles walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 1.00 | 15.00 |
| 12 miles at Lakeside track; 4.5 easy, 4.5 with Dad, then 3 more solo, including 4X400m repeats at 89-87-83-82.
15 Total Miles, including 3 miles hiking/walking.
|
| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8+ miles running on trails and adjacent gravel roads and 6 more walking while laying seed with my Dad for nearly three hours.
14 Total Miles (at least) and tired.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4 miles at XC practice and 4 more solo after.
10 Total Miles, including 2 miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5.5 miles on a cool and clear morning on the driveway and trail loop.
7 Total Miles, including 1.5 miles walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 6-mile out-and-back to Hot Spring County Line on another great, fall morning.
PM: 8-mile out-and-back on Ouachita National Trail starting west from Hwy. 9 Trailhead. This is the kind of (perfect) trail where you're startled if you actually see another human...so beautiful and serene with a cool breeze through the forest.
Total: 14 Miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 miles at XC practice and 4 miles solo after.
8 Total Miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles on a cool and clear morning.
7 Total Miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 11 miles at Magnet Cove track; 4.5 miles solo and 4.5 miles with my Dad, followed by 2 miles of short hill repeats with walking breaks, also with my Dad.
12 Total Miles, including one mile walking.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 14 easy miles on a day that was warmer than I liked (for October), and it was a bit of a grind along Hwy. 171 and Hwy. 290.
16 Total Miles including 2 miles walking and helping with a couple of farm chores.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 3.5 miles with XC team and 3.5 after practice.
8 Total Miles, including one-mile walk.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 miles at XC practice abs 3 miles after.
8 Total Miles, including one mile walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 5 miles on a warm, October morning; driveway and 171.
PM: 7 miles on Ouachita National Recreation Trail. It gives me the closest thing to joy I can feel without my kids.
Total: 14 Miles, including 2 miles walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 1.00 | 0.00 | 8.00 |
| 3 miles at XC practice, including 4X.55 mile repeats with the team in the bus loop, followed by 4 miles solo on State Hwy. 300 toward Pinnacle.
8 Total Miles, including one mile walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles on driveway on an overcast morning.
7 Total Miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 5 miles solo, 5 miles with Dad, and 4X400m repeats at 88-88-86-85 at Magnet Cove HS track. Coldish and windy morning in these parts.
14 Total Miles, including two-mile hike before dinner.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 83:57 (7:00) out-and-back west along Hwy. 171 into Lake Catherine State Park; good afternoon effort after some of my higher mileage weeks in months.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 3.5 miles with XC team at pre-meet practice, followed by 5 solo.
9 Total Miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| 6+ miles on a cool and overcast afternoon with rain coming; 5 miles earlier in the day at XC Conference Championship Meet.
11 Total Miles.
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9-mile out-and-back on Ouachita Trail starting west from Hwy. 9 Trailhead; steady to heavy rain in the forest, cleansing and enchanting.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6-mile out-and-back west along Hwy. 171 on a colder morning.
7 Total Miles.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on a cold morning starting east on Hwy. 171.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Hike with kids and Luke's family, 7 miles easy with Luke, and lots of walking with kids during trick-or-treating.
13 Total Miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 miles walking, kickball, and 45-min run with Luke.
6 Total Miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 2.00 | 0.00 | 11.00 |
| 4 miles at XC practice, including 2X400m and 3X800m, and 4 miles solo along Hwy. 300 in 30 mins after.
11 Total Miles, including 3 miles walking.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 4 miles with XC team and 4 miles solo after on a great, fall morning. I'm hopeful.
10 Total Miles, including two miles walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 5 miles on our trails in 45 mins.
PM: 5.25 miles in Ouachita National Forest in 44 mins; beautifully fall foliage.
Total: 11 Total Miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 3.5 miles at XC practice and 3.5 solo after.
PM: 5.25 miles in Ouachita National Forest.
Total: 16 Miles, including two miles at lunch and two more during my afternoon classes after we lost internet buildingwide, providing the opportunity to take my students outside on a 70 degree day to pick-up litter.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 miles in just over 80 mins in the Ouachita National Forest; out-and-back on FSR 132, which has to be one of the most beautiful gravel roads in the country this time of year.
12 Total Miles, including two miles walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| AM: 12 miles, including 5.5 with my Dad and two 400m repeats (79 and 80) at Magnet Cove track. Dad is preparing for a 10K next weekend and running really well.
PM: 3-mile home with my Mom on our land.
Total: 15 miles.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 miles in 2:56:58 along a fun route on a warm, November afternoon. Starting west on Hwy. 171, I ran 8.66 miles to the Lake Catherine State Park Trailhead, completed the roughly 2-mile Falls Branch Trail loop, and then headed back home. Topped off this diverse run with 2.5 additional miles of technical trails in our hardwood forest.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6 miles on a misty morning.
9 Total Miles including 3 miles walking.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5.1 miles in 45 mins, road and trail.
8 Total Miles, including 3 miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 1.50 | 12.00 |
| AM: 5 miles easy on our land before making the commute to LR for school. Really nice morning.
PM: 5.5 miles in Ouachita National Forest in 45:04 (8:13). Of note is the 5:38 mile my Garmin recorded returning via FSR 132 to Hwy. 9. First half of my favorite loop is on single-track Ouachita Trail.
Total: 12 Miles including some walking over lunch.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 5 miles crunching through the leaves on our trails on a nice, fall morning.
PM: 6 miles over lunch at Pinnacle Mt. State Park. From the West Summit Trailhead parking lot, I ran the Base Trail to the Ouachita Trail, up to the Visitor's Center and scenic overlook, and back the same way (but a bit faster down). I had not previously considered this option on less busy days at my school, but it could be great for my mental health (and bonus training miles).
Total: 11 Miles.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 5 miles on our trails, made a bit softer by so many leaves!
PM: 5 miles in 39 mins over lunch before a long afternoon of talking about grades and then grading. I'm inclined to give only one graded, written assignment per week so my kids will actually prioritize it, read my feedback, be thoughtful, etc.
Total: 11 Total Miles, including one-mile walk.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 miles this morning in downtown Hot Springs, before and during my Dad's 10K. It was a nice morning and he ran pretty well, winning his age group and finishing 35th overall (out of 300+).
14 Total Miles, including two miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 20 miles in 2:36:20 on a gorgeous afternoon. Starting west on Hwy. 171, I ran 8.6 miles to the Lake Catherine State Park trailhead, completed the roughly 2.8-mile Horseshoe Mt. Trail (up to 700+ feet!), and returned along 171. Pretty strong effort with one bottle of water after a big mileage week.
21 Total Miles, including one-mile walk.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: 5 miles on trails in cold morning.
PM: 4 miles, including a few striders in driveway, while waiting for son's virtual P-T conference to start.
Total: 9 miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6-mile out-and-back to County Line.
8 Total Miles, including two miles walking.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 5 miles on our trails.
PM: As has become something of a Wednesday routine/blessing/therapy session, I did a second run in the Ouachita National Forest, prayed, abs drank a beer; approximately 6.5 miles in 50 mins.
Total: 13 Miles, including 1.5 miles walking before afternoon professional development.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 7.5 miles, including 3 miles and 4X200m repeats at voluntary pre-track workout for students, and 4.5 solo miles after.
PM: 4.5 miles during lunch, looping through adjacent neighborhood in West Little Rock.
Total: 12 Miles.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 43 mins on our trails on a very mild morning before commuting to LR for school; 4 miles and change.
PM: 6.5 miles on FSR 132 in the Ouachita National Forest; coming back was awesome by the light of the moon and stars over the misty mountains.
Total: 12 miles, give or take, including a mile walking at lunch.
I alternate between my Timex and Garnin these days, even during "training."
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 10 miles in 1:16 and changed starting east on Hwy. 171.
PM: Long hike with parents and a bit more solo, approximately 5 miles.
Total: 15 Miles.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 miles in 1:29:43 out-and-back in Arkansas River Trail from Two Rivers Park.
14 Total Miles, including two-mile hike with family.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 5 miles on land before breakfast, 1.5 miles with kids after, 1.5 walking at lunch, and a 3-mile hike with family after teaching remotely.
11 Total Miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 miles before breakfast, 1.5 with the kids after, 1.5 during lunch (remote teaching), and 2 in the late afternoon.
10 Total Miles.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 1.5 miles with kids followed by 9 miles out-and-back east on Hwy. 171.
PM: 4-mile hike in Ouachita National Forest with family to one of my favorite spots on the Ouachita National Trail with four small waterfalls and stunning rock formations.
Total: 15 Total Miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 3.00 | 22.00 |
| (1) 10 miles on driveway and trails, including 6X.5 mile repeats in sub-3:00;
(2) 4 miles on trails setting up 2020 Thanksgiving Challenge for kids (3-mile run);
(3) 4 miles on trails during 2020 Thanksgiving Challenge; and
(4) 4 miles hiking, 3 of which were with my Mom.
Total: 22 Miles.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 1.5 miles with kids and then 5.5 more solo on our trails.
10 Total Miles, including 3 miles hiking with family to look for a Christmas Tree.
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 1.5 miles with kids, 4.5 more solo, and 4 miles hiking on the land.
10 Total Miles.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| 21 miles in 3:22 in the Ouachita National Forest; our-and-back headed west on FSR 132 from Hwy. 9, left on FSR 179, and then taking the right fork onto unmaintained FSRs toward Winona, turning around at 10.5.
More runs like this planned on a weekly basis, with the goal of feeling good at the finish on limited fuel. Today I only took a single bottle of water.
21.5 Total Miles, including half-mile walk after run.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 9.5 miles easy on land and 171.
PM: 3.5 miles during lunch.
Total: 14 miles, including one-mile walk.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Need more sleep next time I wake up at 5am to 23 degree weather. And yes, I recognize this is normal for many, but our cold is a "wet cold":)
It actually wasn't too bad, and I managed 9 easy miles on our driveway and trails before showering and commuting the hour to Little Rock.
After a department meeting during my planning period, I was efficient enough to squeeze in 3 miles in 23 mins in my work clothes (jeans and tennis shoes today).
13 Total Miles, including one-mile commute.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 3.00 | 0.00 | 15.50 |
| AM: 9 miles, including 6X.5 mile repeats on trail/gravel, but it was a struggle on another cold morning. Target was 3 mins for each repeat, but I was working pretty hard to hit 3:30. Need my legs to wake-up and accept higher mileage with less recovery!
PM: 5.5 miles on my Ouachita Trail-FSR-Hwy. 9 loop as darkness set in.
Total: 15.5 miles, including one-mile walk.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 2.00 | 7.50 |
| AM: Held voluntary, light speed workout for interested XC/distance runners to stay in shape during the holidays. We warmed up, ran 4X400m at 90 seconds/repeat and cooled down (3 miles). I then ran 4.5 miles solo, including 4X400m at 81, 84, 82, and 82. So 7.5 total miles for the morning.
PM:
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM: 9.5 miles on gravel driveway.
PM: 3.5-mile Chenal Loop during lunch.
Total: 14.5 Miles, including a walk with dogs after a long day.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 9-mile out-and-back starting east on Hwy. 171; 75 mins on a nice morning and felt good to start a bit later and feel the sun.
PM: 3-mile course (from Thanksgiving) on our land in 26 mins.
Total: 15 Total Miles, including 3 miles walking, talking, and working on Spanish.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 25-mile out-and-back on FSR 132 in 3:42; parked at "Powerline" a couple miles off Hwy. 7 and headed north and then east toward Hwy. 9. With only water and an apple around mile 16, I felt pretty solid on a really nice afternoon in the Ouachita National Forest.
26 Total Miles, including a cool-down walk and beer.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 9.5 recovery miles, mostly on Hwy. 171 toward state park (Catherine), hovering around 9 min pace.
PM: 4 miles in 32 mins on Hwy. 300 toward another state park (Pnnacle) during lunch.
Total: 14 Miles.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 1.50 | 13.00 |
| AM: 4 miles with XC team(s) [ours and neighboring private school], including 4X200 and 4X400 between 74 and 80, depending on which group I ran with. I added 4 miles solo at 8:03 pace after.
PM: 4 miles at 7:46 pace at lunch on nice afternoon.
Total: 13 miles, including one-mile walk.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 10 miles on driveway and trails, including 6X.5 mile cruise intervals. Whatever I label these, they've not been fast enough the past two weeks, and they're hard to run before dawn.
PM: 4 miles easy on my school's track after P-T conferences and grading late.
Total: 14 Miles, and foot's a little sorer than I'd like. Icing every night now.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8 miles, including 4 at XC team voluntary workout, abd 4 more solo. We ran a couple of 200s and a couple of 1200 cruise repeats.
PM: 5 miles during lunch on a warm December day.
Total: 13 Miles.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 7.5 miles, slowly, on far too little sleep, fatigue and a cough I don't like much.
PM: 5 miles at 7:57 pace in the rain during lunch.
Total: 13 Miles and pushing my limits. Need to stay smart and healthy.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Noon: 11 miles at 7:53 pace, out-and-back on 171 starting East.
PM: 3 miles on our trails in 27 mins.
Total: 14 Miles and two movies: Fargo and Eternal Sunshine of the Spotless Mind.
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| 31 miles in 4:46:32 (9:15) on the driveway-north ridge one-mile loop, changing directions every five miles. It was 37 degrees with a wind chill closer to 30, and there was a steady to hard rain for most of the run.
Despite the conditions, I felt good for much of the run, logging sub-9 min miles for Miles 1-13, sub-10 min miles for Miles 14-22, sub-11 min miles for Miles 23-28 (with the exception of Mile 26, which appears to have been an aberration), and I finished strong with sub-9:30 miles for Miles 29-31. In fact, I had planned to run only 30, but there was still light left in the day:)
As for fuel, I had one pedialyte (50 calories, lots of sodium) mixed in a 20oz water bottle at Mile 10 and 22, as well as five crackers and a few more ounces of water at Mile 18. I took one bio break in our cabin, which was the only time I stopped watch (probably about 90 seconds).
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Noon: 8 miles out-and-back north past Pinnacle Mt. and back.
PM:5 miles on JTR track.
Total: 13 miles.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8.5 miles on a cold morning around 27 degrees in Little Rock. I held a voluntary workout for our distance runners, and we ran 4X200m and 3X800m. I managed 2:42 and 2:44 for the second and third 800m repeat, respectively. The 8.5 also includes 4.5 miles solo after the team workout.
PM: 4.5 miles easy during lunch, and it was still cold, around 32 degrees with light precipitation.
Total: 13 miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| AM: 8.5 miles, including 4X200m, on JTR track.
PM: 5 miles on JTR track.
Total: 15 miles, including 1.5 mile walk during lunch.
Thoughts: This week and next are all about "load management" and seeing whether I can hold my body together. Like King James, I'm trying to get to the playoffs healthy and peak at the right time.
Mind: Olympian
Heart: Collegiate
Legs: Varsity
Everything else: Bush League
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.75 | 13.00 |
| AM: 8 miles, including 6X200m during voluntary XC workout, on the JTR track on another cold morning (but a pretty sunrise after a couple overcast days).
PM: 4 miles easy on Chenal Loop during lunch.
Total: 13 miles, including one-mile walk.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8-mile out-and-back on Hwy. 300 past Pinnacle Mt., turning around after crossing over old Big Maumelle River Truss Bridge that is part of Ouachita National Recreation Trail.
PM:5 miles on JTR track.
Total: 13 miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 25 miles in 3:35 on another misty morning. This included 14 miles at Magnet Cove track, five of which I ran with my Dad at sub-8:00 (his tempo pace), and eleven miles back home.
26 Total Miles, including one-mile commute.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| After a long (good) night, and 14+ hours of driving today, I managed 6 miles on a clear night around 11pm. I never run this late...
7 Total Miles, including at least a mile walking and jogging with my kids during a park pit stop that broke up their trip from Michigan to Arkansas.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8 miles, including 1.5 with Evan (the best part!), on our trails.
PM: 3 miles along with fine pull-ups and chin-ups.
Total: 13 miles including 2 miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 4 miles, including one with Evan.
PM: 4 miles, including one with Evan.
Total: 10 Miles, including 2 miles walking.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 4 miles, including one with Evan, on our trails.
Noon: 4-mile hike with my three oldest from Pinnacle Mt. East Summit Trail parking lot along Ouachita Trail to Visitor Center snd Scenic Overlook.
PM: 6-mile out-and-back west along Hwy.171.
Total: 14 miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 16 miles in 2:20 on a really blustery Christmas Eve, out-and-back west on Hwy. 171 into Lake Catherine State Park.
18 Total Miles, including 2 miles walking.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, including 1 with kids, on our trails.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 miles, including 1 with kids and 4 with Luke, on our trails.
10 Total Miles.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 13 miles west along Hwy. 171, followed by 1 mile with kids and 3 miles walking.
17 Total Miles.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM #1: 6 miles with Luke on double-Horseshoe Mt. + Falls Branch run.
PM#2: 3 miles on trails after an hour of Capture the Flag.
Total: 12 miles, including 3 miles walking.
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 1.5 miles with kids.
PM: 8.5 miles with Luke in Ouachita National Forest. It was a nice, relaxing run up to one of the higher points in the area, and it was a joy to have Luke by my side.
Total: 11 miles, including one-mile walk.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
| 8 miles, including 1.5 miles with kids and four striders, on our trails.
12 Total Miles, including 4 miles walking.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, including 6 with Luke on Hwy. 171 and 3 more solo on our muddy trails.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1944.25 | 28.00 | 8.00 | 13.75 | 1994.00 |
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| Night Sleep Time: 1389.00 | Nap Time: 26.00 | Total Sleep Time: 1415.00 | |
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