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April 16, 2024

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Location:

SLC,UT,

Member Since:

Apr 28, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PR Table and Notable Races

Marathon: 2:21:12 (Chicago); 2:20:41 (CIM)
Half Marathon: 1:05:45 (Long Beach)
10K: 30:03 (Portland)

All race results:
2011 - 2012 - 2013 - 2014 - 2015 - 2016

Personal:

   

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Fri, Apr 11, 2014
Running MilesSwimming YardsBike Miles
22.000.000.00

AM - 18 miles. LT Shuffle: 10 x 3/1 minute efforts. Same guidelines/recovery as usual. Average paces were 4:57/mile for the 3 minute efforts and 4:47/mile for the 1 minute efforts. 6:15/mi avg for the whole run. Probably could have hit this a little harder, but started conservative and never really got motivated to start blasting it. Splits were very tight... except the last 3 minute effort where I opened it up a bit and realized I should have done that a few reps sooner. Better to leave a little in the tank, though... back to the track on Monday.

PM - 4 miles.

Comments
From Rachelle on Fri, Apr 11, 2014 at 10:21:00 from 159.212.71.69

The fact that you call these workouts "shuffles" always makes me laugh. I wish I just shuffled around at a 4 min pace. :) Great work jake!

From Jake K on Fri, Apr 11, 2014 at 12:31:39 from 199.190.170.21

Bam is responsible for the nomenclature. He's trying to make these workouts sound easier :-)

From Rob Murphy on Fri, Apr 11, 2014 at 19:01:13 from 24.10.249.34

My tank would be bone dry after that day.

From Andrea on Fri, Apr 11, 2014 at 20:16:52 from 98.202.128.218

Rob - it's 7:30PM and I'm debating whether to stay up any later or just go to bed.

From Matt Poulsen on Sun, Apr 13, 2014 at 16:24:10 from 50.168.224.197

Another great day of running!

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