New York City Marathon Training
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StartEndMon.Tues.Wed.Thurs.Fri.Sat.SunTotalΔNotesoriginal mpwless 30%cut out
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137/29/20138/4/20134.992.148.2515.380.00%Fly home from Thailand, drive to NC, feel like garb4430.813.2
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travel daytravel dayFL, in rainEast Campus
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128/5/20138/11/20139.353.695.044.222.2844.86%Tues was brutal4128.712.3
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hills/trailEast Campus2x800
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118/12/20138/18/2013113.4174.12530.5337.03%4430.813.2
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target: 9:39, actual: 10:01group run, 8:03, 8:11, 8:175@15k-HM pace (8:21, 8:32, 8:31, 8:28, 8:29)Easy8x100
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108/19/20138/25/2013145.234.86.2830.31-0.72%Beach for my birthday5236.415.6
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target: 9:39, actual: 9:49group run, easy pace (~9:00)Still pretty tired/sick18 mi bike, feeling sickbdayTrails
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98/26/20139/1/20135.6115.046.248.014.13928.67%STL-wedding, legs feel great5236.415.6
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Sickso tired at the endTired...Travel800/400/400/800 7:30
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89/2/20139/8/20139.335.654.8619.84-49.13%Catskills: wedding4531.513.5
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TravelbikeTravelWeddingTravel-was 5 8x100
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79/9/20139/15/201317.0145.36.5132.8265.42%Blue Ridge Mtns: camping4934.314.7
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hillsFailed tempo + bike4.63 hike6.51 hike
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69/16/20139/22/201318.014.255.014.156.2212.550.1452.77%Tuneup 1: Midtown 10k (49:11)5437.816.2
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5x550@5k6x100Midtown 10ktarget: 9:09 actual: 8:47
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59/23/20139/29/20135.125.274.776.111940.27-19.68%James in Germany5135.715.3
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bike/R calf tightcalf fineankle sorenessFailed 5x1000@5k9:45 pace
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49/30/201310/6/20134.575.028.246.211.2235.25-12.47%Tuneup 2: Carrboro 10k (47:33), about 30mi bike503515
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5x600@5khillsCarrboro 10kexhausted
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310/7/201310/13/20136.316.1149.0220.2645.729.65%4934.314.7
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4x1200@5k9:20 pace
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210/14/201310/20/20133.7551225.7-43.76%SRQ: wedding4732.914.1
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5x600 @5kSO HOTTravel
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110/21/201310/27/20135.285.73.036.0120.02-22.10%Asheville: Mountain Oasis3625.210.8
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8x1003x1600@5kplus 2.2 hiking, Travel
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010/28/201311/3/201354426.239.295.80%NYC: Marathon! 3:58:56 (9:07)60.242.1418.06
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2@GMPTravelNYCM!
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Total446.44
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GMP: ~9:00McMillan Paces:
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HMP: ~8:30Long run8:59 - 10:17
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10k: ~7:43Easy8:58 - 9:56
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5k: 7:20Recovery10:03 - 10:48
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Steady state8:24 - 8:45
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Tempo8:04 - 8:21
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Temp interval7:54 - 8:13
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