- Distance: 4 mi.
- Time: 31:08 (7:47 min/mi.)
- Avg. Heart Rate: 158 (77%)
- Workout: 5x800m
- 800m Splits: 3:19, 3:18, 3:21, 3:22, 3:25
- Weather: 82 F Humid
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Race Plans
* Bemidji Turkey Trot -- 11/26/2011
Marathon Training Plan
Personal Records (PRs)
* Marathon: 3:41:13 (San Diego Rock and Roll Marathon 06/03/2007)
* Half-Marathon: 1:39:26 (Champion City Half Marathon 11/14/2009)
* 20K: 1:41:50 (Dam to Dam 06/03/2006)
* 10K: 45:35 (Great Yuma Road Race 10K 02/10/2007)
* 5 Mile: 38:47 (Apple Valley 4th of July Run 07/04/2005)
* 8K: 40:20 (Drake Relays On the Road 8K 04/30/2005 -- First Race Ever!)
* 5K: 21:30 (Des Moines Race for the Cure 10/08/2005)
* Half-Marathon: 1:39:26 (Champion City Half Marathon 11/14/2009)
* 20K: 1:41:50 (Dam to Dam 06/03/2006)
* 10K: 45:35 (Great Yuma Road Race 10K 02/10/2007)
* 5 Mile: 38:47 (Apple Valley 4th of July Run 07/04/2005)
* 8K: 40:20 (Drake Relays On the Road 8K 04/30/2005 -- First Race Ever!)
* 5K: 21:30 (Des Moines Race for the Cure 10/08/2005)
Blog Archive
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2007
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November
(16)
- Recovery Run 11/28/2007
- Tempo Run 11/27/2007
- Recovery Run 11/26/2007
- Long Run 11/24/2007
- Track Workout 11/20/2007
- Training Run 11/19/2007
- HILL Workout 11/15/2007
- Recovery/Training Run 11/14/2007
- Track Workout 11/13/2007
- Recovery/Tempo Run 11/12/2007
- Long Run 11/10/2007
- Track Workout 11/08/2007
- Recovery Run 11/07/2007
- Recovery Run 11/05/2007
- Long Run 11/03/2007
- Track Workout 11/01/2007
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November
(16)
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