Derby Festival Marathon Training
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MesocycleWeekStartEndMon.Tues.Wed.Thurs.Fri.Sat.SunTotalΔNotesless 15%difGoal: 3:40
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Endurance1712/16/201212/22/20126.754.918.0119.670.00%28.05-8.38GMP: 8:24McMillan Paces:
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4 @ 7:56ridingridingHMP: 7:59Long run8:32 - 9:49
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1612/23/201212/29/20125.018.548.4121.9611.64%30.6-8.6410k: 7:33Easy8:27 - 9:28
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FloridaFloridaFloridaFlorida6@GMPFlorida: Xmas Tues-Fri5k: 7:16Recovery9:34 - 10:18
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1512/30/20121/5/201394.298.116.1927.5925.64%ankle still hurts34-6.41400m1:37 - 1:42
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4@15k-HMP600m2:30 - 2:36
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141/6/20131/12/20135.648.0411.1424.82-10.04%4 advil on sun27.2-2.38800m3:23 - 3:35
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1000m4:20 - 4:34
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131/13/20131/19/20138.95105.1129.0116.88%Tues: 8:45, 8:07, 8:04, 7:54, 7:4238.25-9.241200m5:12 - 5:32
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5@8:10little riverankle pain gone1600m7:15 - 7:27
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121/20/20131/26/20135.23813.526.73-7.86%swapped this week's 9 for next week's 1431.45-4.72
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progressionGoal: 3:49:59
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Endurance + LT111/27/20132/2/20135.259.314.55-45.57%sat: double bridge run42.5-27.95GMP: 8:47McMillan Paces:
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PensacolaPensacolaPensacolaHMP: 8:21Long run9:02 - 10:21
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102/3/20132/9/20133.767.057.498.1115.0941.5185.22%feeling recommitted45.9-4.4010k: 7:53Easy9:01 - 10:00
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riding(9:45)5k: 7:36Recovery10:07-10:51
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92/10/20132/16/20134.685.756.0413.0829.55-28.80%Lotsa snow40.8-11.25Note: My 5k400m1:43 - 1:49
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5x800@5k: 3:38,39,41,41,38, 400m RIand 10k PRs600m2:39 - 2:47
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82/17/20132/23/20135.85.6917.0228.51-3.52%disappointed :\36.55-8.04are faster800m3:36 - 3:47
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5x800@5k: 3:25,27,29,31,31, 400m RIridingsicksicksickSat: Conferencethan this1000m4:38 - 4:51
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72/24/20133/2/20135.337.066.0518.044.0540.5342.16%Sat: 9:08 pace46.75-6.221200m5:34 - 5:55
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BeachBeachBeach1600m7:45 - 7:58
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Race prep63/3/20133/9/20137.442.316.4313.2829.46-27.31%lame43.35-13.89
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10x100
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53/10/20133/16/20134.866.1220.05435.0318.91%44.2-9.17
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DallasDallasDallasDallasDallas: Wedding
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43/17/20133/23/20135.645.074.0115.630.32-13.45%Tuneup 241.65-11.33
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ridingmerge 25kSat: merge records 25k
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33/24/20133/30/20134.033.735.0820.1232.968.71%Sunday: MST 12M44.2-11.24
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DCridingMSTJames's parents here
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Taper23/31/20134/6/20133.695.2812.0521.02-36.23%Full Frame Th-Sun36.55-15.53
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14/7/20134/13/20134.763.93.58.0420.2-3.90%27.2-7.00
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riding8x100
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04/14/20134/20/20132.523.526.232.2259.50%3:45:02 (8:35)40.97-8.75
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KentuckyKentuckyKentucky
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Total505.63639.2
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Average28.09055556
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