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 8/11/20148/12/20148/13/20148/14/20148/15/20148/16/20148/17/2014Weekly Total8/18/20148/19/20148/20/20148/21/20148/22/20148/23/20148/24/2014Weekly Total8/25/20148/26/20148/27/20148/28/20148/29/20148/30/20148/31/2014Weekly Total9/1/20149/2/20149/3/01439/4/20149/5/20149/6/20149/7/2014Weekly Mileage Goal thru 9/7Actual Weekly Mileage Run thru 9/79/8/20149/9/20149/10/20149/11/20149/12/20149/13/20149/14/2014Goal MileageActual Mileage9/15/20149/16/20149/17/20149/18/20149/19/20149/20/20149/21/2014Goal MileageActual Mileage9/22/20149/23/20149/24/20149/25/20149/26/20149/27/20149/28/2014Goal MileageActual Mileage9/29/20149/30/201410/1/201410/2/201410/3/201410/4/201410/5/201410/6/2014Goal MileageActual Mileage10/6/201410/7/201410/8/201410/9/201410/10/201410/11/201410/12/2014Goal MileageActual Mileage10/13/201410/14/201410/15/201410/16/201410/17/201410/18/201410/19/2014Weekly Mileage10/20/201410/21/2014
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Chau, AlexTempo 2M 14:50 PPM:7:25 +2M WU3MILE CT 25:50 PPM 8:363M23M1 mi wu, 4x800, 1 mi cd4 mi long run3 mi ct 26:363mi tempo 22:10, 1 wu, 1 cd3mi ct3 mi ct22mi2x1600, 1 wu, 1 cd times? 5m long run4M CT4m tempo (30:43) ppm 7:40, 1 wu, 1 cd4m ct (34:46)dnr6m long run (1:02)294m ct1 wu, 1 cd, 5m tempo (45:03), TOTAL 7m4M CT 36:261 wu, 1 cd, 4x1000 (4:43, 4:52, 5:15, 5:20)2m ct wu 1.5, cd 1.5, 5k 22:597m long run3235.54m ctwu 1.5, cd 1.5, 5k 23:13, total 6m. wu 1.5, total 2m4m ct1.5 wu, 1.5 cd, 5k 21:558m long rundnr3531.51m wudnr, shin and plantar pain.1 wu, 1 cd, 6x400 (1:45-1:53)2m ctdnr, shin and plantar pain.dnr, shin and plantar pain.dnr, shin and plantar pain.6.5 m1 wu, 1 cd, 2x1600 (7:15, 7:12)3m ct1 wu, 1 cd, 10x400m (1:43-1:473m ct3m ct1 wu, 1 cd, 5k 24:183m2525.54m ct +5 pullups1 wu, 1 cd, 5k4.5 m slr4m ct1 wu, 1 cd, 5kdnr3m ct25.5 m1 wu, 1 cd, 12x4004m ct1 wu, 1 cd, 10x400 wu/cd? total mileage?4 m ct20Caught Elan's New-Moh-Nuya2
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Christopher-Moody, Justin
Tempo 4M +2M WU4m CT 29:519 Mi long run4 mi CTWU/CD=4 Tempo=5mi4mi CTHills 6 total (i5 minutes)4 mi Ct30mi3x1 mile intervals10 mile long run 1 hour and 10 minutes5M CT + 2 strides5M Tempo 32:215MILE ctHills (4) with 2 MILE COOL DOWN total mileage for day?4MILE CT44?10m LR6M Tempo Time?5M CT5 1,000's average 3:302M CT5K 2M wu and 2M cd10m LR47474M CT+4 strides5k 2M wu and 2M cdWu 2m with a 800 meter work out5M CT + 4 strides2M WU+5k+2M CD10M LR6M CT50426M Tempo 37:46DNR2M wu with 12x4005M CT with 4x100 strides3M wu 3 sets of hills 2M CD10M Lr6CT5046M2M wu 3 mile repeats and 2M cd6M ct with 4 strides2Mwu 16x400 meters 2M cd6M CT5M CT2M wu + 5k + 2M cd8M LR50475M CT2M wu+5k race+2M cd 7M SLR5M CT+2 strides2M wu 5K 2M cdDNR10M Lr1.5M wu 16x400's 1.5M cd?42M wu 2x1M repeats times?? 2M cd total mileage??off34-362M wu 11x400 2M cd5M ct + 4 strides1M wu 10x300 w/10x100 jog 1M cd26M Lr4M CT + 4 strides8x2003M CT + 4 strides
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Coats, BrandonTempo 2M 13:57 PPM:6:59 +3M WU4m ct + 3 stridesDNR4M13Mwu/cd= 2.5M 5-800 intervals Total:5M6M4M CT 4 StridesWU/CD=3M 3M Tempo: 19:463M CT2M CTDNR26M4M4M5M CT + 2 StridesWU/CD= 2M 4M TEMPO= 26:325M CT2M wu/cd hills (6)6M Long Run334M CT5M Tempo = 38:17 PPM: 7.27 3M wu/cd Total=8M4M ct 4 strides core2M wu/cd 4x1000m 3:31, 4:00, 4:15, 4:16 Total:4.5M2M ct, 4 strides, mile in gym (5:28) Total: 3M4M wu/cd        5K race: 20:07  Total:7M9M LR3639.5M4M CT 4 strides5k 2M wu and 2M cdWU 2M with a 800 meter work out5M CT + 4 Strides5K 2M wu 2M cd total:7M9M LR5M CT4039.56M Tempo 47:32 3M cd/wu4M CT2M wu 1M cd 8x400M2M CT + 4 Strides4M CTDNR6M LR4330M1M wu 1M cd 2x1600M Total:4M4M CT + 4 stridesDNR4M CT + 2 strides3M CT 5K 2m wu 1m cd total:6M5M3230M4M CT4M wu/cd + 5K = 7MSRT 6M + 4 strides + 1M (gym class 5:22) = 7M5M + 2 Strides2M wu/ 1M cd / 5K race / mile in gym=7Mx trainx trainx trainoff2M WU/CD 10x300 total: 6.5M2
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Edelman, DylanTempo 4M 27:50 PPM:6:58 +2.5M WUCT 4M 32:08CT 3M 22:59DNR28M2.5 M wu/cd 5-800 intervalsLR=8M 65 minsCT 4M 30:232.5M wu/cd Tempo 5M 35:40 PPM: 7:084M CT 31:423.3 M wu/cd 5 mins uphill tempoDNR32M2M wu/cd 3-1 mile repeats PPM: 6:45Long run=9M
Time=1:14		5M CT 39:072.5M wu/cd 5M Tempo=33:59 PPM=6:483M CT=23:56 PPM=7:59DNRLR=10M Time=1:23:24394M CTDNR43CT4CT3M wu/cd 4 quaters4CT3M wu 2 sets of hills 2M cd5M CT 36:30DNR25252M wu/cd 2M repeats4M CT3M wu/cd 10x400DNR4M CT3M wu/cd 5K6M28284M CT2M wu/cd 5K5M SLR4M CT3M wu/cd 5K7M LR1M CT32M32M4M wu/cd 12 400's5M CT4M wu/cd 10x300M5M CTDNR6M CT5M CT34-3634.52M wu/cd 8x400MCT=4M Time=28:052M wu/cd 10x4002M2.5M wu/cd 5K race6M SLR2M28M3M wu/cd 8x400M4.5M CT Time=29:093M wu/cd 8X200CT=3M CT=2M Time=15:372.5M wu/cd 5K race5M CT Time=39:35Total Weekly Mileage=29M2M CT Time=14:432.5M wu/cd 5K race
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Eggenberger, DeanTempo 1M 8:20 +2M WU3M CT1M+2M WU3M 29:50 3M CT Temp Run 2M 9:37 +2M WU3M163M CT 3M CT + 2MWUDNR2MWU+3x1000m 4:47, 5:11, 5:312M3.1M+2MDNR1918.63M 29:40, 9:5320??400mX8 2:111.7M 15:002M 17:06??
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Finn, Daniel800x2 + 2M WU/CD4M LR 37:003M CT1M WU, 2M TempoDNR3M CTDNR14Mrepeat 2x1 M + 2M4M LR 40:003M CT3M tempo 25:00 2M WU3 M CTDNR4 M CT235 M LR4M tempo 36:57 2M WU4M CT20?15?2 M CT5K 2MI wu/dc4.5M SLR WU/CD 2M 12x400 3M 3M CT10x300 wu/cd?? total mileage?18-20
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Fong, Stephen4M CT 25:50CT 3M4M11M800x2 + 2MLR 5M3M CT2M TempoDNR3M CTDNR11M2MLR 5M3M CTTempo=3M, Time= 23:314M CTDNRDNR19DNRWU/CD=3M Tempo=4M Time=35:52 Pace?LR=6M Time=1:012MWU+3x1000m 4:53, 4:59, 5:062M CT5K 23:50 WU/CD=4MDNR2427MDNRWU/CD= 3M 5k= 23:03 WU=1.5M Total=2M4M CT2M WU/CD, 5K Time=22:35DNRDNR17MDNR4M CTWU/CD=2M 12 400s 4M CTHill Workout WU/CD= 4MLong Run= 7MDNR26?DNRCT= 4MDNRDNR3M CTWU/CD= 2M Race= 3.1 Total= 5MDNR??DNRWU/CD= 2M Race= 3.1 Total=5M5M CT4M CTWU/CD= 2M Race= 21:15 Total= 5MDNR14MDNR3M CT10 x 300M WU/CD=2M 4M CTDNR22-24DNRDNRDNRDNRWU/CD= 2M Race=21:40 Total= 5MDNRDNR5MDNR4.5M CT
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Goan, CollinWU/CD=3M 5 1/2M intervals Total=5 1/2 MLong Run= 8M Time=1:05 Total:8MCT=4M Time=29:36 Total=4MWU/CD=3M Tempo=5M Time=34:56 Total=8MCT=4M Time=30:51 Total=4MCT=4M Total=4MDNR33.5MDNRLong Run=9M Time=1:13.36 Total=9MCT=5M Time=38:33 Total=5MWU/CD=4M Tempo=5M Time=34:14 Total=9MCT=5M Time=36:17 Total=5MCT=3M Time=24:58 Total=3MLong Run=10M Time=1:22.57 Total=10M41DNRWU/CD=3M Tempo=4M Time=31:48 Total=7M Pace?CT=5M Time=36:59 Total=5MWU/CD=4M 5x1000M Total=7MCT=2M Time=14:34 Total=2MWU/CD=4M Race=3.1M Time=19:21 Total=7MLong Run=10M Time=1:22.31 Total=10M41 (same as last week)38MCT=4M Time=27:02 Total=4MWU/CD=4M Total=4MWU=2M Total=2.5MCT=5M Time=36:18 Total=5MWU/CD=4M Race=3.1M Time=17:59 Total=7MLong Run=10M Time=1:18.14 Total=10MCT=4M Time=30:15 Total=4M4036.5MWU/CD=4M Tempo=6M Time=37:58 Total=10MCT=4M Time:28:58 Total=4MWU/CD=4M Twelve 400s=3M Total=7MCT=4M Time=28:57 Total=4MHill Workout Total=7.5MLong Run=10M Time=1:11.47 Total=10MDNR4042.5MWU/CD=4M 3x1600 Repeats Time=5:48 Total=7MCT=5M Time=34:57 Total=5MWU/CD=3M 16x400M Intervals Total=7MCT=4M Time=27:16 Total=4MCT=3M Time=20:50 Total=3MWU/CD=3M Race=3.1M Total=7MLong Run=10M Time=1:12.56 Total=10M4043MCT=5M Time=35:41 Total=5MWU/CD=3M Race=3.1M Total=6MSLR=7M Time=49:58 Total=7MCT=5M Time=34:16 Total=5MWU/CD=4M Race=3.1M Total=7MLong Run=10M Time=1:10.02 Total=10M CT=5M Time=34:55 Total=5M45M45MWU/CD=2M 14x400s=3.5M Total=5.5MCT=4M Time=30:07 Total=4MWU/CD=4M Two Mile Repeats Total=6MCT=4M Time=29:07 Total=4MWU/CD=4M 8x300 Total=6MCT=5M Total=5Moff3031.5MWU/CD=4M 10x400 Total=6.5MCT=4M Time=30:05 Total=4MWU/CD=2M 10X300 Total=4.5MCT=2M Total=2MWU/CD=2M Race=3.1M Total=5MSLR=6M Time=50:11 Total=6MCT=2M Time=16:0030MWU/CD=3M 8X400s Total=5MCT=4.5M Time=36:07 Total=4.5M
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Goan, IanWU/CD=3M 5 1/2M intervals Total=5 1/2 MLong Run=7m Time:57:36 Total=7MCT 4M Time:32:46 PPM:8:12 4 Strides/CoreWU/CD=2.5M Tempo=5M Time=36:40 PPM=7.28 Total=7.5Ct=4M Time=31:42 4 Strides/Core Total=4MCt=4M Time=31:00 Total 4MDNR32MDNRLong Run=8M Time=1:03 Total=8MCT=5M Time=39:22 4 strides 2 sets core total=5MTempo=5M Time=34:22 PPM=6:52 WU/CD=3M Total=8MCT=3M Time=23:53 PPM=7:57 4 Strides/2 sets coreHill=6 Min. CT=3M Time=23:53 PPM=7:57 4 Strides/2 Sets CoreLong Run=9M Time=1:16.3536CT=5M Time=39:00 4 Strides 2 Sets CoreWU/CD=3M Tempo6M Time=45:06 Total=9M Pace per mile?CT 5M Time=37:50 Total=5M4M WU/CD 5 1000M best time 3:50 Total=7.1MCT 2M Time=14:41WU=2M 5K Race Time=19:47 CD=2M Total=7.1MDNR4033.2Ct=5M Time=39:58 WU/CD=4M 5K Race Time=? Total=7.1M WU=2M Total 2MCT=5M Time=38:37 Total=5MWU/CD=4M 5K Race=3.1M Time=18:38 PPM=6:00 Total=7.1M10M Long Run Time=1:19.345M CT Time=37:40 Total 5M3741MWU/CD=4M Tempo=6M Time=43:30 Total=10MCT=4M Time 28:49 Total=4MWU/CD=4M 12 400s Pace=1:29 Total=7MCT=4M Time=29:09 Total 4MHill Workout Total=7MLong Run=10M Time=1:16 Total 10MDNR4042MWU/CD=4M three 1 mile repeats Time=5:56 Total 7MCT=4M Time=27:27 4 strides coreWU/CD=3M 16x400M Intervals Total=7MCT=4M Time=27:25 4 strides coreCT=3M Time=21:35 WU/CD=4M Race=3.1M Total=7MLong Run=10M Time=1:14 Total=10M4042MCT=4M Time=28:54WU/CD=4M Race=3M Time=18:37 Total=7MSLR=7M Time=55:44CT=4M Time=28:04WU/CD=4M 5K Race Time=19:15Long Run=10M Time=1:12.43CT=5M Time=35:4644MWU/CD=2M 14x400s=3.5M Total=5.5MCT=4M Time=29:27WU/CD=4M 2X1600 Repeats Total=6MCT=4M Time=26:22WU/CD=4M 8x300 Total=6MCT=4M Time=26:22off3031.5DNRCT=4M Time=28:05WU/CD=2M 10X300 Total=4.5MCT=2M WU/CD=3M Race=3M Time=19:01 Total=6MSLR=6M Time=50:11 Total=6M 4 stridesCT=2M Time=16:01 2 Strides24.5MWU/CD=3M 8X400s Total=5MCT=4.5M Time=34:00 WU/CD=3M 8X200s Total=4M CT=3M Time=22:20 4 Strides2M Jog=14:435K Race=18:56 WU/CD=3M Total=6MSLR=5M Time=39:3529.5M2M Jog Time=14:432.5M wu/cd 5K race
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Hoffman, ColeTempo 3M 27:16 PPM:9:05 +2M WU4m CT 29:55WU/CD-3M Tempo-3M Time-20:23 Total-6M?2 1 mile repeats +2 WU/CD4M Long Run 33:09CT-4M Time-43:27 4x100 stridesTempo-4M Time-41:36 WU/CD-2M Total-6M1820WU/CD-2M Race-3.2M Ttol-5.2MCT 3M22MWU/CD=2M Tempo=4M Total=6M ?To??4M CTT??4
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Jacob, MichealTempo 1M 7:57 +2M WU3m CT + 2 strides2M8Longrun 4mCT 3M + 2 StridesWU/CD =2 Tempo=2M Time=17:01 PPM 8:31 Total=4MCT 2M?4M CT+ 2 StridesWU/CD=2M 3M Tempo=27:47 PPM=9:15 Total=5M4M CT+ 2 strides13WU/CD 2M Tempo 4M 41:39 PPM 10:34 Total 6M Longrun 5MWU/CU 2M 3 1000's2M CTWU/CD = 2M 5K race time=25:16 Total 5MLongrun 6M205K = 25:36 WU/CD = 2M3M CT + 2 strides5K=25:15 WU/CD=2M Total=6M13M4M Tempo = 44:19 WU/CD= 2MCT 4MWU/CD=2m, 10 400's Total = 4.5M4M CT + 4 strides???3M CTWU/CD = 2M 5K= 26:02 Total = 5M4.5M + 2 strides4M CT + 2 Strides5K Race + 2M WU/CDWU/CD=2M 12x400sCT = 4M10 x 300M4M5K race = 24:19 WU/CD = 2M Total 5M3M22-244M CT + 2 stridesWU/CD=2M 10x300 Total = 4.5M25K race = 24:17 CU/CD = 2M Total = 5MSLR = 5M8x400's WU/CD=2M Total=4M4.5M + strides3M WU/CD 8x200's Total=4M
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Lin, Jason1M intervals-2.5 WU/CD-4M Total-6.5LR-10MCT-4MTempo-4M Time-27:44 WU/CD-4M Total-8M4M CT 29:51Hills-5 min WU/CD 2MRest34M6 1/2M +4W/C10M LRCT 4M +4 strides & core. 30:14Tempo-5m Time-35:35 PPM-7:07 WU/CD-4m Total-9MCT-4M Time-31:36 Strides 4 + CoreHills-5 min WU/CD-2MDay off38M3 one mile intervals + 4W/C Total-7M10M Long run 1:21:16 PPM: 8:075M CT: 38:21 PPM: 7:395M Tempo-34:26 PPM-6:53 WU/CU-4M Total-9MDNRDNRDNR31DNR6M Tempo 46:21 PPM 7:48 WU/CD-3M Total-9MLR-10M Time-1:22:10 PPM-8:123 1000m Best time 3:56 WU/CD-4M Total-7M2M CT5k + 4M WU/CD total-7MDNR385M CT 38:17 PPM: 7:384M WU/CD 5K: 20:03 PPM: 6:302M Warm up then Storm5M CT: 36:12 PPM-8:065k: 19:50 PPM: 6:13 WU/CD-3M4019M6M Tempo-41:49 PPM- 6:58 4M WU/CD Total-10M6M CT-47:09 PPM-7:5112x400's-on 1:35 WU/CD-4M Total-7MCT-6M-46:31 PPM-7:43Hill workout + 5M WU/CD total-7MLR- 10M-1:20:08 PPM-8:014046M3xmile repeats- 6:10-19 per mile WU/CD-4M Total-7MCT-6M 45:39 PPM-7:3416x400's 4M WU/CD Total 8MDNR6M CT- 45:54 PPM- 7:385k-20:08 WU/CD-4M Total-7M4M- recovery day4538 bruh6M CT5k- 19:31 PPM-6:20 4M WU/CD Total-7M7M- SLR 53:14 PPM-7:356M CT- 45:35 PPM- 7:355k- 19:46 PPM- 6:20 WU/CD-4.5 Total-7.5M10M LR- 1:12:23 PPM- 7:154.5M CT-32:36484814x400's 4 WU/CD Total-7.5M
4M CT-29:20 PPM-7:20
10x300's + 10x100 jog 4M WU/CD Total- 6.54M CT5k- 18:59 4 WU/CD Total-7M6M SLR- 46:24 PPM- 7:43Rest343510x400's 4WU/CD +.5M from subway Total- 7M 4M CT- 28:05 PPM-7:0010x300 + 10x100 jog 2M WU/CD Total-4.5M25k-19:14 WU/CD-4M3M CT- 21:32
8x400's WU/CD-3.5M
CT-4.5M-33:37 8x200's WU/CD-3M 3M CT-21:32
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Niehof, RobbyTempo 2M 11:58 PPM:5:59 +2M WU4M CT 29:51800X6 2:40 +4MLR 10M 71:00 PPM 7:06CT 5M Time: 35:15 4 Strides & CoreWU/CD: 4M Tempo:3M Time:17:53 PPM: 5:57.33 Total: 7MCT 3M Time: 21:45 PPM: 7:15CT 3M TIme: 22:15 PPM: 7:25DNR36MWU/CD: 4M 1M intervals x 3 Time(s): 5:37, 5:35, 5:58 Total: 7MDNR5M CT Time: 35:12 PPM: 7:024M WU/CD 4M Tempo TIme:24:02 PPM: 6:00.25 Total: 8M5M CTDNRDNR 25DNR4M WU/CD 5m Tempo Time: 30:40 PPM: 6:08 Total: 9M10 M LR Time: 70:10 PPM: 7:013M WU/CD 3 1000m Times: 3:32, 3:33, 3:40 Total: 5M2M CT Time: 15:20 PPM:7:404M WU/CD 5K RACE Time: 18:11 Total: 7.1M10M LR 75:00 PPM: 7:304543.14M CT Time: 28:28 PPM: 7:074M WU/CD 3.1M RACE Time: 17:37 TOTAL: 7.1M2M WU 400mx2 Times: 1:29, 1:28 Total: 2.5M5M CT Time: 35:30 PPM: 7:06WU/CD 3.5M 3.1M RACE: 17:22 Total: 6.6M10M LR Time: 77:50 PPM: 7:455M CT Time: 35:35 PPM: 7:074540.24M WU/CD 6M Tempo Time: 37:46 PPM: 6:20s Total: 10M5 M CT Time: 36:304M WU/CD 400 meters x 12 5M CT Time: 35:20DNR10M LR Time: 78:423M CT Time: 20:2240 M4M WU/CD 1M repeat x 3 Times: 5:44, 5:30, 5:42 Total: 7M6M CT 45:39 PPM: 7:344M WU/CD 400 meter x 10 1M hard Total: 7.5M 4M CT Time: 28:40 PPM: 7:104M CT Time: 28:20 PPM: 7:053M WU/CD 5K RACE Time: 17:50 Total: 6.1 M10 M LR Time: 71:00 PPM: 7:064544.6M bruh 5M CT4M WU/CD 5K race Total: 7.1M7M SLR pick-ups on uphill put-downs on downhill everything hurtmah legs dun broke... but I still got in that 5M CT tho5M WU/CD 5K-17:32 Total: 8.1 M10M LR Time: 1:10:40 PPM: 7:046M CT5048.2WU/CD 2M 16x400 meter Total: 6M4 CT6M; 2m wu, mile repeats (2) times: 5:07, 5:15 2 M cdoff34-364m +strides10x300 (100jogbetween) 4.5M2
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Pandya, Kush3M Ct2M CTDNR5MWU/CD 2M 1M intervals (2) Times: 7:32, 7:47 4M total5M Long Run 49:094M CT 39:172M WU/CD 3M Tempo Time:25:07 Total 5M4M CT 37:222M WU/CD 1M Tempo Time:6:22 Total 3MLR: 5M 51:2430DNR3M WU/CD 4M Tempo Time: 35:03 Total: 7M4M CT 37:11WU/CD-3M 4 1000m Average Pace: 4:45 Total: 6M2M CT5K race + 3M WU/CD Total 6M6M Long Run 1:0731 Miles314M CT 3M WU/CD 5k Race 24:45 Total 7M2M WU 4 400's 1:59 Pace total: 3.5 Miles4M CT4M WU/CD 5K race 23:22 Total 7M7M LRDNR3528.52.5M WU/CD 5M Tempo 48:31 Total 8M4M CT3M WU/CD 12 400s 1:52 Pace Total 6M4M CTHill Workout Total=6M7M LRDNR35MMile Repeats (3) 3M WU/CD 6M Total4M CT400's (16) (1:51) 3M WU/CD Total 7M4M CT4M CT6M Race 24:106M LR?374M CT6M Total 5K race 3M WU/CD5M SLR5M CT7M Total 5K race8M LR3M CT38WU/CD 2M 12x 400M Total 5M4M2M WU/CD 10x400s 4.5M4M CT5k race 3M WU/CD 6M total23.522-248x400 3M WU/CD Total 5M4m + strides
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Pszenica, Elan New Moh Nya
Tempo 3M 21:59 PPM:7:20 +2M WU3MILE CT 25:50 PACEPERMINUTE 8:36800x6 2m6M LR5M CTtempo 4m wu/cd 2m4m ctwu/cd hills 3mdnr29M3M Wu/Cd 3 mile repeats7M LR5M CT 37:00 ppm 7:405M tempo:37:30 ppm 7:30 wu/cd 3m total 8m5m ct 38 ppm 7:40 +4 strides2M wu/cd +hills total 3m343M wu/cd 6m tempo 46:37 total 9m8m lr 1:04:00 ppm 8:002m wu/cd 1000s 3:55 4:12 4:272m ct 15:00 4 strides5k +3m wu/cd total 6m37294m ct 31:00 4 strides ppm 7:45 i got new-moh-nyaMichigan Grandpa33?2m ct3m ct 21:30?2 mile repeats 2m warm up cool down 6:55 6:304m ct 28:30 ppm 7:08NEW MOH NYA4m ct4m ct5m3m ct?264M CT humidity 42%, pressure 29.93 in, visibility 10.0 mi, displacement 0 mi6m total 5k 1.5 wu/cd5M SLR4m ct +2 strides5k +3m wu/cd 6m7m lr 55:20it aint the same since i got back from nam32miles5 m total 12x400 2m wu/cd4m ct 29:0910x400s 1.25M WU/CD 5M4M CT5k 19:55 6M total 6m24308x400 1:23 descending 2M Wu/Cd 4 M Total4m ct +strides2
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Putrus, DeAngelo6 Mile Long Run 77:17 2 Rounds Core4 Mile CT - 48:17 2 Strides, 2 Rounds Core2Mile Tempo 1MileWU/1MileCD 28:324Mile CT +2Strides3Mile Tempo 32:59 1MileWU/1MileCD234 Mile CT + 2 Strides 4 Mile CT + 2 Strides2 Miles + 4 Strides26234M CT5k Race 28:00DNR3M CT + 4 Strides5k Race 27:478 Mile LR 1:47.3430211M WU+CD 5M Tempo-58:394M CT + 4 Strides3M CT + 4 Strides30?4M CT400 meters x 104M CT3M CT5K + 1M WU/CD6M LR25224M CT5K 26:10 1M WU + CD5M SLR + 2 Strides4M CT + 2 Strides5K + 2M WU/CD 27:507M LR4M CT12 400M Repeats4M CT1 wu/cd 300's run - 100's jog 10 times 4.5m total4M CT5K + 1M WU/CD 25:234M CTDNR2726.54.5M + 2 Strides3M WU + CD 8x200 Total = 4M
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Putrus, Divan?1 M warm-up/cool-down. Mile Repeats: 4. Mile 1: 7:42. Mile 2: 7:48. Mile 3: 8:11. Mile 4: 7:43. Total Miles: 68 Mile Long Run 77:55 2 Rounds Core5 Mile CT: 41:13. 4 Strides. 2 Rounds Core1.5 M Warm Up/Cool Down. 4 Mile Tempo: 30:575 Mile CT, 4 Strides, 2 rounds CoreCross-training: 3.5 hours31Weekly Mileage: 31 Miles, plus 3.5 hours cross-trainingAbsent9 Mile Long Run 1:23:461 M WU/CD 3 1000's. 4:30, 4:40, 4:55 + 5 pullups345K race, plus 15 min warmup and cooldown. Time: 23:37 + pullups 5warmup 1.5 M, 2 400's + 5pullups?4 M CT + strides + 5 pullupsdnr +5 pullups1 m ct +5 pullups?1 M warmup/cooldown 16 400's. Average time: 1:33 +5 pullups??4 M CT + 5 pullupsx25K 22:107 M SLR4 M CTMeet, 22:58 5K, plus warmup/cooldown10 M LR
12 400M Repeats w/ 1:25 avg
4 M CTwu/cd? workout? total mileage?4M CT + 4 Strides2M CT + StridesDNR4.5M + 2 Strides
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Ravella, AnoopTempo 1M 7:31 +2M WU3m ct 25:50800x4 3:15 +2MLR 4MCT 3MTempo 2m WU/CD 2mCT 3M3M CT21M1M x 2 7:45 + 2m WU/CD5M LR 46:074M CT 39:153 M Tempo: 24:10 WU/CD = 2M4M CT 34:46225M LR 45:354M Tempo: 34:51 WU/CD: 3M Total: 7M4M CT 37:094 x 1000 2M WU/CD3M CT5k + 3M WU/CD6M LR 57:132634.54M CT 35:074M WU/CD 5k Total: 7M2M WU + 3M CT4M CTWU/CD:4M 3M Race Total:7M6M LRDNR35332.5M WU/CD 5M Tempo 48:30 Total: 7.5M4M CT3M WU/CD 400x12= 3M Total=6M4M CTHill Workout Total=6M7M Long Run34.5M3 x 1M at 7:13 WU/CD= 3M Total: 6M4M CT2M WU/CD 400 x 16 Total4M CT4M CT5K Race Total: 6M6M LR?31M4M CT5k Race Total: 7M5M SLR12 x 400 + 2M WU/CD Total: 5MDNR (sick)DNR (sick)DNR (sick)5k + WU/CD Total: 7M4M CT22-2416M8x100 WU/CD: 2M Total: 4M4M CT300x10 + 2M WU/CD Total: 4.5M2M CT5k Race + 2M WU/CD Total: 5M19.5M
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Rubenstein, Blake2M3MDNR5M2M wu/cd, 2 mile repeats Mile 1: 7:40,2: 8:004M Long Run4M CT. 38:02Wu/Cd=2M, 2M Tempo:15:464M ctDNR5.25M Long Run 42:5525DNR3M 23:43, 2M wu/cd4M Ct, 2 Strides, 2 cores2M wu/cd, 3 1000s: 4:35, 4:57, 5:05 Ct 2 Miles, 3 Strides 1 M in Gym: Total Miles-33M Wu/Cd and 5K6M LR 58:3528284M CT5K, 3M wu/cd Total:6.1MWu: 1.5M, 2 400's Total: 2M2M CTCD: 1M Race: 5K 22:36 PPM: 7:327M LR 1:11 PPM:10:09, 1M Gym; Total Miles: 8DNR30262M Wu/Cd, 4M Tempo 32:03, Total Miles: 64M CT +4 Strides, CoreWu/Cd=2M, 12 400s=3M Total: 5M4M CT, CoreDNR5.5MLR: 8M 1:22.3130M32.75M2.5M wu/Cd, 2M Repeats, Total: 4.5M2M CT, Core2m wu/cd, 10 1600's total:4.5MDNR2M CT Strides2m wu/cd, 5k total: 5MDNR2818M4M CT5k race, total 6M5M SSLR1M in Gym 5K race, 2M wu/cdNo corrí.Lowkey DNR30M21M2M wu/cd, 12 400's total:5M4M CT2M wu/cd, 10 300's run, 10 100's joggin, Total: 4.5M4M Ct5K Race,3 wu/cd, Total: 6M4.5M, 35:05Off22-24288 400's, 2M wu/cd, total: 4M4M CT + 4 Strides2M wu/cd, 10 300's run, 10 100's jog, total:4.5M2M CT5K race + 2M wu/cd Total: 5MDNR19.75M2M Wu/Cd, 8 400's, Total: 4M4.5M CT2.5M wu/cd, 8 200's Total:3.5M3M CT, 4 Strides2M
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Schmitt, JacobTempo 3M 20:52 PPM:6:57 +2M WU4M CT800x6 2M WU CD8M long run5M CT4M tempo +2M wu4M CT hill workout 5:00 2m WUdnr?Mile repeats PPM 6:459M LR 70mins 7:50 PPM5M CT 35:07 7mins ppm4M tempo 2m wu cd5m cthills work out 5mins 2m wu cdDNR31dnr5m tempo10m long run3 1000 1m wu cd2M CT +4 strides3M race 2M wu cd10M LR +strides3510M LR 4 strides+ core5M CT5K 2M WU CDrained out 2M WU4M CT5K race 2M WU/CTDNR10M LR41M6M tempo 2M WU/CD5M CT 4 strides, core400x12 strides+core5M CT strides+coreHill Workout Total=6M10M LR5M CT 4 strides44M3 1M repeats 2M WU/CD5M CT strides+ core16 400s 2M WU/CD5M CT strides5M CT strides3M race 2M WU/CD10M LR?47M total6M CT +strides3M race 2M WU/CD7M SLR +strides6M CT +strides3M race 2M WU/CD10M LR6M CT +strides49M total16x400=4M 2M WU/CD4M CT2M repeats 2M WU/CD 5:20 PPM4M CT8x300= 2M 2M WU/CD4M CT2M CT34-363410x400 repeats 2M WU/CD Total: 6.5M4M CT+ strides total: 4M2M WU/CD 10x300 +strides total: 6.5M 2M+strides total: 2M5K race 2M WU/CD total: 7M6M CT +strides total:6M15 min run total:2M34M total8x400 WU/CD 1.5M total: 5M4.5M+strides total: 4.5M8x200 1.5 WU/CD total: 4M3M CT+ 4 strides total:3M2M easy run total: 2M3M race 2M WU/CD total: 7Mtotal:25.5M
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Winfrey, Garrett2MR + 2MCD + 1MTR4M CT 29:516M LR 46:581M WU 6:51 4/800 M 1. 2:49 2. 2:39 3. 2:52 4. 2:41 1MCD 7:176M LR 46:004M 29:38 3/1001M WU 7:58 3M Tempo 20:45 1MCD 8:151M WU 4M Tempo 30:31 1M CDLong run 7M 58:25DNR32M TotalWU/CD 4M 3x1M repeats10M LR4M CT 32:14 3/100 SprintsWU/CD 3M 24:58 4M Tempo 29:164M CT DNR8M LR 1:08:21 40WU/CD 2M 4/800 tempoWU/CD 2M 4M CT 30:005M CT 35:005 x 1000 dnrWU/CD 1M Averial Invite 3.1M 21:288M LR 1:03:0530.224M 30:00 7:30 PPM + 4 stridesLeague meet #1 3M race ? 2M WU 1M CD WU 2.5 5M CT 35:00 4/100 stridesWU 1.5 3.1 20:12 PPM 6:31 CD 1.5 Total 6.1M8M CT 60:00 PPM 7:302M CT 15:503339.71.5 WU 4M CT 28:00 1.5 CD4M CT 26:005/400 sprints 3M Tempo 19:459M CT 65:006M CT 45:002M CT 15:104033.25M3 WU/CD 2/1 Mile Strides PPM 6:02.5 5M 7M CT ?12/400 quraters DNR5M CT strides1M WU 3.1 race 20:15 2M CD35263M league meet # 2 3.1M race 19:50 WU 3M CD 1M Total 7M PPM 6:206M CT 45:005M CT 38:00WU 2M 3.1M race 20:07.9 CD 1M7M CT 55:004M CT 38.1 total12x400= 3M4M CT 2M WU 12x300 1:10 5M total4M CT3.1M race 18:59 2M WU/ CD Total 5.1M6M 46:002827.11M WU/CD 3M 400 repeats 4M total4M CT 28:304M CT 28:152M CT + Strides
3.1M race 19:25 1M WU/CD 2M 6.1M Total6M CT 50:10 + 4 stridesDNR28.1M Total8/400 1:20 WU/CD 2M 4M total4.5 CT 36:10 + 4 strides8x200 3M CD 4M total3M CT 21:30 + 4 strides2M CT 15:003.1M race 19:304.1M 29:5024.7M
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Example: Coach BelillLR 4M 28:00 PPM:7:00Tempo 1M 7:00 +2M WU; 3 miles total for the dayCT 2M 16:00 PPM:8:00Tempo 2M 14:30 PPM:7:15 +2M WU; 4 miles total for the dayCT 3M 24:00 PPM:8:004x800 @3:00 intervals +2M WU; 4 miles total for the dayCT 2M 16:00 PPM:8:0022DNR6 M LR 48:00 (8:00 Pace)4M CT in 30:48 (7:42 pace)1.5 WU, 3M Tempo in 19:53 (6:38 pace) 1.5 CD.  6M total
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This is how you should fill out each day: Main Run Type and it's Distance, Time (if applicable), PPM, Extra Miles for warm up and cool down(if applicable)
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Jacob Binke
4 m ct Time? Pace?
7 m lr
4 tempo+2 Time? Pace?
4 m ct5 m ct
3 mile repeats Warmup cool down?
3m ct328m lr
4m tempo 25:42 7m
4m ct5 1000s 6m2m ctrace 7mdnr36344m ctrace 6m2.5m cancel4.5m ctrace 6m9m lr5m ct3837m5m tempo 9m5m ct12 400s 7m4m ctHills 7.5mDMR10m lr4142.5m3mr 7m5m ct16 400s 8m5m ct3m ct3m ct10m lr4541m4m ct7m on meet7m slr6m ct7m on meet5m ct10m lr464614 400s 6.5m4m ct
2mr 5:10 5:20 5m
4m300s 6.5m6m ctoff32-3432400s 6.5m4m ct300s 4.5m2
8 200s 1mile cooldown
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rahsaan leonard 204.5m ct?5m tempo 10m5M 4 STRIDES?
4m tempo strides
time of repeats? total mileage? 2m wu 3 mile repeats 2m cool down
14/400 quraters??5m ct 7m on meet 7m slr5m ct 400s in
10x300s wu/cd? total mileage?
4m ct 284m ct 4strides2
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Krish Deodhar good lil 4 M
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