Mile Plan Cumul Actual Cumul Comments Elevation Change Add or Suggested
(ft) (ft) subtract pace for
(sec) elevation
0 2154
1 0:09:00 0:09:00 0:00:00 2178 24.00 0:00:08 0:09:14
2 0:09:00 0:18:00 0:00:00 2131 (47.00) 0:00:09 0:08:57
3 0:09:00 0:27:00 0:00:00 2105 (26.00) 0:00:05 0:09:01
4 0:09:00 0:36:00 0:00:00 2090 (15.00) 0:00:03 0:09:03
5 0:09:00 0:45:00 0:00:00 2062 (28.00) 0:00:05 0:09:01
6 0:09:00 0:54:00 0:00:00 2029 (33.00) 0:00:06 0:09:00
7 0:09:00 1:03:00 0:00:00 2008 (21.00) 0:00:04 0:09:02
8 0:09:00 1:12:00 0:00:00 2013 5.00 0:00:02 0:09:08
9 0:09:00 1:21:00 0:00:00 2023 10.00 0:00:03 0:09:09
10 0:09:00 1:30:00 0:00:00 2055 32.00 0:00:11 0:09:17
11 0:09:15 1:39:15 0:00:00 2120 65.00 0:00:22 0:09:28
12 0:09:15 1:48:30 0:00:00 2189 69.00 0:00:24 0:09:30
13 0:09:15 1:57:45 0:00:00 2231 42.00 0:00:14 0:09:20
14 0:09:15 2:07:00 0:00:00 2263 32.00 0:00:11 0:09:17
15 0:09:15 2:16:15 0:00:00 2301 38.00 0:00:13 0:09:19
16 0:09:15 2:25:30 0:00:00 2369 68.00 0:00:23 0:09:29
17 0:09:15 2:34:45 0:00:00 2373 4.00 0:00:01 0:09:07
18 0:09:15 2:44:00 0:00:00 2413 40.00 0:00:14 0:09:20
19 0:09:15 2:53:15 0:00:00 2467 54.00 0:00:18 0:09:24
20 0:09:15 3:02:30 0:00:00 2473 6.00 0:00:02 0:09:08
21 0:09:15 3:11:45 0:00:00 2434 (39.00) 0:00:07 0:08:59
22 0:09:15 3:21:00 0:00:00 2395 (39.00) 0:00:07 0:08:59
23 0:09:15 3:30:15 0:00:00 2333 (62.00) 0:00:12 0:08:54
24 0:09:15 3:39:30 0:00:00 2249 (84.00) 0:00:16 0:08:50
25 0:09:15 3:48:45 0:00:00 2210 (39.00) 0:00:07 0:08:59
26 0:09:15 3:58:00 0:00:00 2172 (38.00) 0:00:07 0:08:59
26.2 0:09:15 3:59:51 0:00:00 2164 (8.00) 0:00:02 0:01:48
K Plan Cumul MM Pace Actual Cumul MM Pace
5 0:27:59 0:27:59 0:09:00 0:00:00 0:00:00 0:00:00
10 0:27:59 0:55:59 0:09:00 0:00:00 0:00:00 0:00:00
15 0:27:59 1:23:58 0:09:00 0:00:00 0:00:00 0:00:00
20 0:28:26 1:52:24 0:09:08 0:00:00 0:00:00 0:00:00
21.0975 0:28:26 1:58:38 0:00:00 0:00:00
25 0:28:46 2:21:10 0:09:15 0:00:00 0:00:00 0:00:00
30 0:28:41 2:49:50 0:09:13 0:00:00 0:00:00 0:00:00
35 0:28:46 3:18:36 0:09:15 0:00:00 0:00:00 0:00:00
40 0:28:46 3:47:22 0:09:15 0:00:00 0:00:00 0:00:00
42.195 0:28:46 4:00:00 0:00:00 0:00:00
Cumul time Ideal
for pace
elevation
0:09:06
0:09:14
0:18:11
0:27:12
0:36:16
0:45:16
0:54:16
1:03:18
1:12:26
1:21:35
1:30:52
1:40:21
1:49:50
1:59:10
2:08:27
2:17:46
2:27:15
2:36:23
2:45:42
2:55:07
3:04:15
3:13:14
3:22:12
3:31:07
3:39:57
3:48:56
3:57:54
3:59:42
Mile Plan Cumul Actual Cumul Comments Elevation Change Add or Suggested
(ft) (ft) subtract pace for
(sec) elevation
0
1 0:09:00 0:09:00 0:00:00 34.00 0:00:12 0:09:19
2 0:09:00 0:18:00 0:00:00 (37.00) 0:00:07 0:09:00
3 0:09:00 0:27:00 0:00:00 27.00 0:00:09 0:09:16
4 0:09:00 0:36:00 0:00:00 (25.00) 0:00:05 0:09:02
5 0:09:10 0:45:10 0:00:00 31.00 0:00:11 0:09:18
6 0:09:10 0:54:20 0:00:00 39.00 0:00:13 0:09:20
7 0:09:15 1:03:35 0:00:00 2.00 0:00:01 0:09:08
8 0:09:15 1:12:50 0:00:00 56.00 0:00:19 0:09:26
9 0:09:15 1:22:05 0:00:00 177.00 0:01:01 0:10:08
10 0:09:15 1:31:20 0:00:00 (36.00) 0:00:07 0:09:00
11 0:09:20 1:40:40 0:00:00 (159.00) 0:00:30 0:08:37
12 0:09:20 1:50:00 0:00:00 (37.00) 0:00:07 0:09:00
13 0:09:20 1:59:20 0:00:00 (33.00) 0:00:06 0:09:01
14 0:09:15 2:08:35 0:00:00 (2.00) 0:00:00 0:09:07
15 0:09:15 2:17:50 0:00:00 (4.00) 0:00:01 0:09:06
16 0:09:10 2:27:00 0:00:00 16.00 0:00:05 0:09:12
17 0:09:00 2:36:00 0:00:00 (26.00) 0:00:05 0:09:02
18 0:09:00 2:45:00 0:00:00 (3.00) 0:00:01 0:09:06
19 0:09:00 2:54:00 0:00:00 4.00 0:00:01 0:09:08
20 0:09:00 3:03:00 0:00:00 22.00 0:00:08 0:09:15
21 0:09:00 3:12:00 0:00:00 (9.00) 0:00:02 0:09:05
22 0:09:00 3:21:00 0:00:00 (15.00) 0:00:03 0:09:04
23 0:09:00 3:30:00 0:00:00 (4.00) 0:00:01 0:09:06
24 0:09:00 3:39:00 0:00:00 15.00 0:00:05 0:09:12
25 0:09:10 3:48:10 0:00:00 10.00 0:00:03 0:09:10
26 0:09:10 3:57:20 0:00:00 (50.00) 0:00:09 0:08:58
26.2 0:09:00 3:59:08 0:00:00 0:00:00 0:01:49
K Plan Cumul MM Pace Actual Cumul MM Pace
5 0:27:59 0:27:59 0:09:00 0:00:00 0:00:00 0:00:00
10 0:28:21 0:56:20 0:09:07 0:00:00 0:00:00 0:00:00
15 0:28:46 1:25:06 0:09:15 0:00:00 0:00:00 0:00:00
20 0:28:51 1:53:57 0:09:17 0:00:00 0:00:00 0:00:00
21.0975 0:28:51 2:00:17 0:00:00 0:00:00
25 0:28:41 2:22:38 0:09:13 0:00:00 0:00:00 0:00:00
30 0:27:54 2:50:32 0:08:58 0:00:00 0:00:00 0:00:00
35 0:27:59 3:18:31 0:09:00 0:00:00 0:00:00 0:00:00
40 0:28:21 3:46:52 0:09:07 0:00:00 0:00:00 0:00:00
42.195 0:28:21 3:59:18 0:00:00 0:00:00
Cumul Ideal
time for pace
elevation
0:09:07
0:09:19
0:18:19
0:27:35
0:36:37
0:45:55
0:55:15
1:04:23
1:13:49
1:23:56
1:32:57
1:41:34
1:50:34
1:59:35
2:08:41
2:17:48
2:27:00
2:36:02
2:45:09
2:54:17
3:03:31
3:12:37
3:21:41
3:30:47
3:39:59
3:49:10
3:58:07
3:59:57
Mile Plan Cumul Actual Cumul Comments Elevation Change
(ft) (ft)
0 2154
1 0:09:00 0:09:00 0:09:29 0:09:29 first mile was marked too early 2178 24.00
2 0:09:00 0:18:00 0:09:25 0:18:54 so thought I went out too fast 2131 (47.00)
3 0:09:00 0:27:00 0:08:28 0:27:22 realized I needed to make up 2105 (26.00)
4 0:09:00 0:36:00 0:08:51 0:36:13 time here and slowly 2090 (15.00)
5 0:09:00 0:45:00 0:09:05 0:45:18 got back on track 2062 (28.00)
6 0:09:00 0:54:00 0:08:44 0:54:02 2029 (33.00)
7 0:09:00 1:03:00 0:09:01 1:03:03 2008 (21.00)
8 0:09:00 1:12:00 0:08:52 1:11:55 2013 5.00
9 0:09:00 1:21:00 0:08:59 1:20:54 2023 10.00
10 0:09:00 1:30:00 0:09:13 1:30:07 2055 32.00
11 0:09:15 1:39:15 0:09:33 1:39:40 2120 65.00
12 0:09:15 1:48:30 0:08:57 1:48:37 2189 69.00
13 0:09:15 1:57:45 0:09:21 1:57:58 hit the half right about plan (1:59:06) 2231 42.00
14 0:09:15 2:07:00 0:10:04 2:08:02 then waited for porta potty to pee 2263 32.00
15 0:09:15 2:16:15 0:08:49 2:16:51 from this point I was keeping an 2301 38.00
16 0:09:15 2:25:30 0:09:40 2:26:31 eye on Rob (Tofield) to help him 2369 68.00
17 0:09:15 2:34:45 0:09:16 2:35:47 if needed, but Jon was pacing him 2373 4.00
18 0:09:15 2:44:00 0:09:08 2:44:55 about 30 seconds ahead 2413 40.00
19 0:09:15 2:53:15 0:09:38 2:54:33 Jon leaves Rob, so I 2467 54.00
20 0:09:15 3:02:30 0:09:53 3:04:26 caught up to Rob and tried to 2473 6.00
21 0:09:15 3:11:45 0:09:14 3:13:40 encourage him 2434 (39.00)
22 0:09:15 3:21:00 0:10:34 3:24:14 Rob cramped up a lot so we stopped 2395 (39.00)
23 0:09:15 3:30:15 0:09:46 3:34:00 to stretch. I thought he might 2333 (62.00)
24 0:09:15 3:39:30 0:10:00 3:44:00 still have a sot at his own PR of 2249 (84.00)
25 0:09:15 3:48:45 0:10:41 3:54:41 4:05, but that came up short 2210 (39.00)
26 0:09:15 3:58:00 0:12:29 4:07:10 with about .5 to go, I suddenly got 2172 (38.00)
26.2 0:09:15 3:59:51 0:03:04 4:10:14 lightheaded and walked the rest 2164 (8.00)
K Plan Cumul MM Pace Actual Cumul MM Pace
5 0:27:59 0:27:59 0:09:00 0:00:00 0:00:00 0:00:00
10 0:27:59 0:55:59 0:09:00 0:00:00 0:00:00 0:00:00
15 0:27:59 1:23:58 0:09:00 0:00:00 0:00:00 0:00:00
20 0:28:26 1:52:24 0:09:08 0:00:00 0:00:00 0:00:00
21.0975 0:28:26 1:58:38 0:00:00 0:00:00
25 0:28:46 2:21:10 0:09:15 0:00:00 0:00:00 0:00:00
30 0:28:41 2:49:50 0:09:13 0:00:00 0:00:00 0:00:00
35 0:28:46 3:18:36 0:09:15 0:00:00 0:00:00 0:00:00
40 0:28:46 3:47:22 0:09:15 0:00:00 0:00:00 0:00:00
42.195 0:28:46 4:00:00 0:00:00 0:00:00
HR Add or Suggested Cumul time Ideal
(avg) subtract (sec) pace for for pace
elevation elevation
134 0:09:06
147 0:00:08 0:09:14 0:09:14
150 0:00:09 0:08:57 0:18:11
149 0:00:05 0:09:01 0:27:12
150 0:00:03 0:09:03 0:36:16
152 0:00:05 0:09:01 0:45:16
150 0:00:06 0:09:00 0:54:16
150 0:00:04 0:09:02 1:03:18
153 0:00:02 0:09:08 1:12:26
156 0:00:03 0:09:09 1:21:35
157 0:00:11 0:09:17 1:30:52
159 0:00:22 0:09:28 1:40:21
162 0:00:24 0:09:30 1:49:50
159 0:00:14 0:09:20 1:59:10
158 0:00:11 0:09:17 2:08:27
163 0:00:13 0:09:19 2:17:46
163 0:00:23 0:09:29 2:27:15
165 0:00:01 0:09:07 2:36:23
164 0:00:14 0:09:20 2:45:42
165 0:00:18 0:09:24 2:55:07
162 0:00:02 0:09:08 3:04:15
166 0:00:07 0:08:59 3:13:14
155 0:00:07 0:08:59 3:22:12
156 0:00:12 0:08:54 3:31:07
155 0:00:16 0:08:50 3:39:57
149 0:00:07 0:08:59 3:48:56
142 0:00:07 0:08:59 3:57:54
140 0:00:02 0:01:48 3:59:42
Mile Plan Cumul Actual Cumul Comments Elevation Change Forecast
(ft) (ft)
1 0:09:00 0:09:00 0:09:38 0:09:38 4:12:24
2 0:09:00 0:18:00 0:08:30 0:18:08 3:57:33
3 0:09:00 0:27:00 0:08:36 0:26:44 3:53:28
4 0:09:00 0:36:00 0:08:52 0:35:36 3:53:11
5 0:09:10 0:45:10 0:08:47 0:44:23 3:52:34
6 0:09:10 0:54:20 0:09:03 0:53:26 3:53:20
7 0:09:15 1:03:35 0:08:21 1:01:47 3:51:15
8 0:09:15 1:12:50 0:08:52 1:10:39 uphill 3:51:23
9 0:09:15 1:22:05 0:09:00 1:19:39 uphill 3:51:52
10 0:09:15 1:31:20 0:08:31 1:28:10 3:51:00
11 0:09:20 1:40:40 0:07:55 1:36:05 downhill 3:48:51
12 0:09:20 1:50:00 0:08:15 1:44:20 downhill 3:47:48
13 0:09:20 1:59:20 0:08:33 1:52:53 3:47:30
14 0:09:15 2:08:35 0:08:25 2:01:18 3:47:00
15 0:09:15 2:17:50 0:08:22 2:09:40 3:46:29
16 0:09:10 2:27:00 0:08:37 2:18:17 3:46:26
17 0:09:00 2:36:00 0:08:25 2:26:42 3:46:05
18 0:09:00 2:45:00 0:09:01 2:35:43 uphill 3:46:39
19 0:09:00 2:54:00 0:08:54 2:44:37 3:47:00
20 0:09:00 3:03:00 0:09:04 2:53:41 3:47:32
21 0:09:00 3:12:00 0:09:26 3:03:07 merge with half 3:48:28
22 0:09:00 3:21:00 0:09:20 3:12:27 3:49:11
23 0:09:00 3:30:00 0:09:45 3:22:12 3:50:20
24 0:09:00 3:39:00 0:10:10 3:32:22 3:51:50
25 0:09:10 3:48:10 0:10:00 3:42:22 3:53:02
26 0:09:10 3:57:20 0:09:54 3:52:16 3:54:03
26.2 0:09:00 3:59:08 0:02:14 3:54:30 3:54:30
K Plan Cumul MM Pace Actual Cumul MM Pace
5 0:27:59 0:27:59 0:09:00 0:00:00 0:00:00 0:00:00
10 0:28:21 0:56:20 0:09:07 0:00:00 0:00:00 0:00:00
15 0:28:46 1:25:06 0:09:15 0:00:00 0:00:00 0:00:00
20 0:28:51 1:53:57 0:09:17 0:00:00 0:00:00 0:00:00
21.0975 0:28:51 2:00:17 0:00:00 0:00:00
25 0:28:41 2:22:38 0:09:13 0:00:00 0:00:00 0:00:00
30 0:27:54 2:50:32 0:08:58 0:00:00 0:00:00 0:00:00
35 0:27:59 3:18:31 0:09:00 0:00:00 0:00:00 0:00:00
40 0:28:21 3:46:52 0:09:07 0:00:00 0:00:00 0:00:00
42.195 0:28:21 3:59:18 0:00:00 0:00:00
Avg Pace
09:38
09:04
08:55
08:54
08:53
08:54
08:50
08:50
08:51
08:49
08:44
08:42
08:41
08:40
08:39
08:39
08:38
08:39
08:40
08:41
08:43
08:45
08:47
08:51
08:54
08:56
08:57
Mile Plan Cumul Actual Cumul Comments Elevation Change
(ft) (ft)
1 0:09:00 0:09:00 0:00:00 2123 (36.00)
2 0:09:00 0:18:00 0:00:00 2103 (20.00)
3 0:09:00 0:27:00 0:00:00 2070 (33.00)
4 0:09:00 0:36:00 0:00:00 2044 (26.00)
5 0:09:10 0:45:10 0:00:00 2028 (16.00)
6 0:09:10 0:54:20 0:00:00 2020 (8.00)
7 0:09:15 1:03:35 0:00:00 2037 17.00
8 0:09:15 1:12:50 0:00:00 2050 13.00
9 0:09:15 1:22:05 0:00:00 2050 0.00
10 0:09:15 1:31:20 0:00:00 2057 7.00
11 0:09:20 1:40:40 0:00:00 2107 50.00
12 0:09:20 1:50:00 0:00:00 2178 71.00
13 0:09:20 1:59:20 0:00:00 2222 44.00
14 0:09:15 2:08:35 0:00:00 2287 65.00
15 0:09:15 2:17:50 0:00:00 2315 28.00
16 0:09:10 2:27:00 0:00:00 2332 17.00
17 0:09:00 2:36:00 0:00:00 2333 1.00
18 0:09:00 2:45:00 0:00:00 2334 1.00
19 0:09:00 2:54:00 0:00:00 2323 (11.00)
20 0:09:00 3:03:00 0:00:00 2323 0.00
21 0:09:00 3:12:00 0:00:00 2287 (36.00)
22 0:09:00 3:21:00 0:00:00 2204 (83.00)
23 0:09:00 3:30:00 0:00:00 2135 (69.00)
24 0:09:00 3:39:00 0:00:00 2130 (5.00)
25 0:09:10 3:48:10 0:00:00 2159 29.00
26 0:09:10 3:57:20 0:00:00 2164 5.00
26.2 0:09:00 3:59:08 0:00:00
K Plan Cumul MM Pace Actual Cumul MM Pace
5 0:27:59 0:27:59 0:09:00 0:00:00 0:00:00 0:00:00
10 0:28:21 0:56:20 0:09:07 0:00:00 0:00:00 0:00:00
15 0:28:46 1:25:06 0:09:15 0:00:00 0:00:00 0:00:00
20 0:28:51 1:53:57 0:09:17 0:00:00 0:00:00 0:00:00
21.0975 0:28:51 2:00:17 0:00:00 0:00:00
25 0:28:41 2:22:38 0:09:13 0:00:00 0:00:00 0:00:00
30 0:27:54 2:50:32 0:08:58 0:00:00 0:00:00 0:00:00
35 0:27:59 3:18:31 0:09:00 0:00:00 0:00:00 0:00:00
40 0:28:21 3:46:52 0:09:07 0:00:00 0:00:00 0:00:00
42.195 0:28:21 3:59:18 0:00:00 0:00:00
Mile Plan Cumul Actual Cumul Comments Elevation Change
(ft) (ft)
1 0:09:00 0:09:00 0:08:56 0:08:56 2123 (36.00)
2 0:09:00 0:18:00 0:08:56 0:17:53 2103 (20.00)
3 0:09:00 0:27:00 0:08:56 0:26:49 2070 (33.00)
4 0:09:00 0:36:00 0:08:56 0:35:45 2044 (26.00)
5 0:09:10 0:45:10 0:08:56 0:44:42 2028 (16.00)
6 0:09:10 0:54:20 0:08:56 0:53:38 2020 (8.00)
7 0:09:15 1:03:35 0:09:27 1:03:05 2037 17.00
8 0:09:15 1:12:50 0:09:27 1:12:32 2050 13.00
9 0:09:15 1:22:05 0:09:27 1:21:59 2050 0.00
10 0:09:15 1:31:20 0:09:27 1:31:26 2057 7.00
11 0:09:20 1:40:40 0:09:27 1:40:53 2107 50.00
12 0:09:20 1:50:00 0:09:27 1:50:20 2178 71.00
13 0:09:20 1:59:20 0:09:17 1:59:37 2222 44.00
14 0:09:15 2:08:35 0:09:06 2:08:43 2287 65.00
15 0:09:15 2:17:50 0:09:06 2:17:49 2315 28.00
16 0:09:10 2:27:00 0:09:06 2:26:55 2332 17.00
17 0:09:00 2:36:00 0:09:06 2:36:01 2333 1.00
18 0:09:00 2:45:00 0:09:06 2:45:07 2334 1.00
19 0:09:00 2:54:00 0:09:06 2:54:13 2323 (11.00)
20 0:09:00 3:03:00 0:09:06 3:03:18 2323 0.00
21 0:09:00 3:12:00 0:09:06 3:12:24 2287 (36.00)
22 0:09:00 3:21:00 0:09:06 3:21:30 2204 (83.00)
23 0:09:00 3:30:00 0:09:06 3:30:36 2135 (69.00)
24 0:09:00 3:39:00 0:09:06 3:39:42 2130 (5.00)
25 0:09:10 3:48:10 0:09:06 3:48:48 2159 29.00
26 0:09:10 3:57:20 0:09:06 3:57:54 2164 5.00
26.2 0:09:00 3:59:08 0:02:04 3:59:58
K Plan Cumul MM Pace Actual Cumul MM Pace
5 0:28:00 0:28:00 0:09:00 0:27:48 0:27:48 0:08:56
10 0:28:20 0:56:20 0:09:07 0:27:48 0:55:36 0:08:56 0:55:36
15 0:28:45 1:25:05 0:09:15 0:29:23 1:24:59 0:09:27
20 0:28:45 1:53:50 0:09:15 0:29:23 1:54:23 0:09:27
21.0975 0:29:00 2:00:12 0:06:27 2:00:50 2:00:50
25 0:28:40 2:22:30 0:09:13 0:28:18 2:22:41 0:09:06
30 0:28:00 2:50:30 0:09:00 0:28:18 2:50:59 0:09:06 2:50:59
35 0:28:00 3:18:30 0:09:00 0:28:17 3:19:16 0:09:06
40 0:28:20 3:46:50 0:09:07 0:28:17 3:47:33 0:09:06
42.195 0:28:00 3:59:08 0:12:25 3:59:58 3:59:58
Mile Plan Cumul Actual Cumul Comments Elevation Change
(ft) (ft)
1 0:09:10 0:09:10 0:00:00 2123 (36.00) 1:44:29
2 0:09:10 0:18:20 0:00:00 2103 (20.00) 0:07:59
3 0:09:10 0:27:30 0:00:00 2070 (33.00)
4 0:09:10 0:36:40 0:00:00 2044 (26.00)
5 0:09:10 0:45:50 0:00:00 2028 (16.00)
6 0:09:10 0:55:00 0:00:00 2020 (8.00)
7 0:09:10 1:04:10 0:00:00 2037 17.00
8 0:09:10 1:13:20 0:00:00 2050 13.00
9 0:09:10 1:22:30 0:00:00 2050 0.00
10 0:09:10 1:31:40 0:00:00 2057 7.00
11 0:09:10 1:40:50 0:00:00 2107 50.00
12 0:09:10 1:50:00 0:00:00 2178 71.00
13 0:09:10 1:59:10 0:00:00 2222 44.00
14 0:09:10 2:08:20 0:00:00 2287 65.00
15 0:09:10 2:17:30 0:00:00 2315 28.00
16 0:09:10 2:26:40 0:00:00 2332 17.00
17 0:09:10 2:35:50 0:00:00 2333 1.00
18 0:09:10 2:45:00 0:00:00 2334 1.00
19 0:09:10 2:54:10 0:00:00 2323 (11.00)
20 0:09:10 3:03:20 0:00:00 2323 0.00
21 0:09:10 3:12:30 0:00:00 2287 (36.00)
22 0:09:10 3:21:40 0:00:00 2204 (83.00)
23 0:09:10 3:30:50 0:00:00 2135 (69.00)
24 0:09:10 3:40:00 0:00:00 2130 (5.00)
25 0:09:10 3:49:10 0:00:00 2159 29.00
26 0:09:10 3:58:20 0:00:00 2164 5.00
26.2 0:09:10 4:00:10 0:00:00
K Plan Cumul MM Pace Actual Cumul MM Pace
5 0:28:25 0:28:25 0:09:08 0:00:00 0:00:00 0:00:00 1.6105 30
10 0:28:25 0:56:50 0:09:08 0:58:15 0:58:15 0:18:44 0:09:22 2:54:34
15 0:28:25 1:25:15 0:09:08 0:00:00 0:58:15 0:00:00 0:05:49
20 0:28:25 1:53:40 0:09:08 1:02:00 2:00:15 0:19:56 0:09:58
21.1 0:28:25 1:59:54 0:04:50 2:01:19
25 0:28:25 2:22:05 0:09:08 0:00:00 2:00:15 0:00:00
30 0:28:25 2:50:30 0:09:08 0:54:19 2:54:34 0:17:28 0:08:44
35 0:28:25 3:18:55 0:09:08 0:00:00 2:54:34 0:00:00
40 0:28:25 3:47:20 0:09:08 1:11:39 4:06:13 0:23:02 0:11:31
42.2 0:28:25 3:59:48 0:04:10 4:08:03
1:44:48
0:08:00
18.6278
2:54:34
0:09:22 223.534 3.7256
Mile Plan Cumul Actual Cumul Comments Elevation Change
(ft) (ft)
1 0:09:00 0:09:00 0:00:00 2123 36.00
2 0:09:00 0:18:00 0:00:00 2103 20.00
3 0:09:00 0:27:00 0:00:00 2070 33.00
4 0:09:00 0:36:00 0:00:00 2044 26.00
5 0:09:00 0:45:00 0:00:00 2028 16.00
6 0:09:00 0:54:00 0:00:00 2020 8.00
7 0:09:00 1:03:00 0:00:00 2037 17.00
8 0:09:00 1:12:00 0:00:00 2050 13.00
9 0:09:00 1:21:00 0:00:00 2050 0.00
10 0:09:00 1:30:00 0:00:00 2057 7.00
11 0:09:15 1:39:15 0:00:00 2107 50.00
12 0:09:15 1:48:30 0:00:00 2178 71.00
13 0:09:15 1:57:45 0:00:00 2222 44.00
14 0:09:15 2:07:00 0:00:00 2287 65.00
15 0:09:15 2:16:15 0:00:00 2315 28.00
16 0:09:15 2:25:30 0:00:00 2332 17.00
17 0:09:15 2:34:45 0:00:00 2333 1.00
18 0:09:15 2:44:00 0:00:00 2334 1.00
19 0:09:15 2:53:15 0:00:00 2323 11.00
20 0:09:15 3:02:30 0:00:00 2323 0.00
21 0:09:15 3:11:45 0:00:00 2287 36.00
22 0:09:15 3:21:00 0:00:00 2204 83.00
23 0:09:15 3:30:15 0:00:00 2135 69.00
24 0:09:15 3:39:30 0:00:00 2130 5.00
25 0:09:15 3:48:45 0:00:00 2159 29.00
26 0:09:15 3:58:00 0:00:00 2164 5.00
26.2 0:09:15 3:59:51 0:00:00
K Plan Cumul Actual Cumul MM Pace
5 0:28:00 0:28:00 0:31:44 0:31:44 0:10:12
10 0:28:00 0:56:00 0:28:47 1:00:31 0:09:15
15 0:28:00 1:24:00 0:29:05 1:29:36 0:09:21
20 0:28:40 1:52:40 0:28:17 1:57:53 0:09:06
21.1 0:28:40 1:58:58 0:28:47 2:04:12
25 0:28:40 2:21:20 0:27:58 2:25:51 0:09:00
30 0:28:40 2:50:00 0:27:34 2:53:25 0:08:52
35 0:28:40 3:18:40 0:27:07 3:20:32 0:08:43
40 0:28:40 3:47:20 0:26:38 3:47:10 0:08:34
42.2 0:28:40 3:59:55 0:27:20 3:59:10
Mile Plan Cumul Actual Cumul Comments
1 0:09:00 0:09:00 0:09:40 0:09:40 Cool and windy (35 MPH, gust 50 MPH) and crowded. Start conservative
2 0:09:00 0:18:00 0:09:31 0:19:11 Lose the sweat pants…dummy
3 0:09:00 0:27:00 0:09:34 0:28:45 Lose the sweat shirt
4 0:09:00 0:36:00 0:08:47 0:37:32 Strong winds blocked by hills, got warmer! Lose the hat
5 0:09:00 0:45:00 0:08:47 0:46:19 Still okay! Wind must have just been a "sunrise" thing
6 0:09:00 0:54:00 0:09:17 0:55:36 Crap! Wind is back. Why did I lose the hat?
7 0:10:00 1:04:00 0:09:00 1:04:36 Pack running/drafting begins (2-8 people, usually just 4)
8 0:09:00 1:13:00 0:09:13 1:13:49
9 0:09:00 1:22:00 0:09:16 1:23:05
10 0:09:00 1:31:00 0:08:30 1:31:35 Downhill begins…or so they said. Visually I never saw it
11 0:09:00 1:40:00 0:08:40 1:40:15
12 0:09:00 1:49:00 0:08:45 1:49:00
13 0:09:00 1:58:00 0:09:17 1:58:17 Stopped for gu, bathroom--no TP…what a waste of time
14 0:10:00 2:08:00 0:08:16 2:06:33 Caught back up with pace group that's been together last 7 miles
15 0:09:00 2:17:00 0:08:54 2:15:27
16 0:09:00 2:26:00 0:08:57 2:24:24
17 0:09:00 2:35:00 0:09:01 2:33:25
18 0:09:00 2:44:00 0:08:55 2:42:20
19 0:09:00 2:53:00 0:10:17 2:52:37 stopped for gu, icy hot (left hip). Pace group disperses
20 0:10:00 3:03:00 0:09:42 3:02:19 Outskirts of town, a few tall buildings block the wind for a bit…
21 0:09:00 3:12:00 0:12:40 3:14:59 Bare to the wind, finding anyone to run with next 3 miles impossible as
demoralized people littered the road
22 0:09:00 3:21:00 0:09:44 3:24:43 Tailwind for .5 miles. Weeee!! So this is how it's supposed to be!
23 0:09:00 3:30:00 0:11:52 3:36:35 Hip killing me. More icy hot. Thanks, Carol! 4hr goal definitely not going to
happen. Let's make it respectable.
24 0:09:00 3:39:00 0:08:52 3:45:27 Tailwind rest of way, blowing past people (literally).
25 0:09:00 3:48:00 0:08:22 3:53:49
26 0:09:00 3:57:00 0:08:31 4:02:20
26.2 0:09:00 3:58:48 0:01:40 4:04:00
Mile Pace 5K Pace Mile 21 Finish Note BQ - M BQ - F
0:04:46 0:14:47 1:40:07 2:04:55 WR - M
0:04:48 0:14:52 1:40:42 2:05:38 AR - M
0:04:58 0:15:23 1:44:12 2:10:00
0:05:10 0:16:01 1:48:32 2:15:25 WR - F
0:05:20 0:16:31 1:51:54 2:19:36 AR - F
0:05:21 0:16:34 1:52:13 2:20:00
0:05:44 0:17:45 2:00:14 2:30:00
0:06:06 0:18:56 2:08:15 2:40:00
0:06:29 0:20:07 2:16:16 2:50:00
0:06:52 0:21:18 2:24:16 3:00:00
0:07:15 0:22:29 2:32:17 3:10:00 18+
0:07:27 0:23:04 2:36:18 3:15:00 35+
0:07:38 0:23:40 2:40:18 3:20:00 40+
0:08:01 0:24:51 2:48:19 3:30:00 45+
0:08:12 0:25:26 2:52:20 3:35:00 50+
0:08:24 0:26:02 2:56:20 3:40:00 18+
0:08:35 0:26:37 3:00:21 3:45:00 55+ 35+
0:08:47 0:27:13 3:04:21 3:50:00 40+
0:09:10 0:28:24 3:12:22 4:00:00 60+ 45+
0:09:21 0:28:59 3:16:22 4:05:00 50+
0:09:33 0:29:35 3:20:23 4:10:00
0:09:44 0:30:10 3:24:23 4:15:00 65+ 55+
0:09:55 0:30:46 3:28:24 4:20:00
0:10:18 0:31:57 3:36:25 4:30:00 70+ 60+
0:10:41 0:33:08 3:44:26 4:40:00
0:10:53 0:33:43 3:48:26 4:45:00 75+ 65+
0:11:04 0:34:19 3:52:27 4:50:00
0:11:27 0:35:30 4:00:27 5:00:00 80+ 70+
0:11:50 0:36:41 4:08:28 5:10:00
0:12:01 0:37:16 4:12:29 5:15:00 75+
0:12:13 0:37:52 4:16:29 5:20:00
0:12:36 0:39:03 4:24:30 5:30:00 80+
0:12:59 0:40:14 4:32:31 5:40:00
0:13:22 0:41:25 4:40:32 5:50:00
0:13:44 0:42:36 4:48:33 6:00:00
0:16:02 0:49:42 5:36:38 7:00:00
WK DATE PACE MILES TIME Notes
Sunday, December 02, 2007 8:35 26.2 3:45:00 RACE DAY!
Thursday, November 29, 2007 8:35 3 0:25:46
Tuesday, November 27, 2007 10:05 1 0:10:00 easy
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
1 10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
10:05 1 0:10:00 easy
Total workout 5 0:42:59
Sunday, November 25, 2007 8:35 9 1:17:17
Thursday, November 22, 2007 10:05 2 0:20:11 easy
7:55 3 0:23:46
10:05 1 0:10:05 easy
Total workout 6 0:54:02
Tuesday, November 20, 2007 10:05 1 0:10:00 easy
7:08 0.62 0:04:26
10:05 0.25 0:02:31 rest
2 7:08 0.62 0:04:26
10:05 0.25 0:02:31 rest
7:08 0.62 0:04:26
10:05 0.25 0:02:31 rest
7:08 0.62 0:04:26
10:05 0.25 0:02:31 rest
7:08 0.62 0:04:26
10:05 1 0:10:00 easy
Total workout 40 5:49:18
WK DATE PACE MILES TIME Notes
Sunday, November 18, 2007 8:35 13 1:51:38
Thursday, November 15, 2007 8:10 5 0:40:51
Tuesday, November 13, 2007 10:05 1 0:10:00 easy
7:05 0.5 0:03:33
0:01:30 rest
7:05 0.5 0:03:33
0:01:30 rest
7:05 0.5 0:03:33
0:01:30 rest
7:05 0.5 0:03:33
3
0:01:30 rest
7:05 0.5 0:03:33
0:01:30 rest
7:05 0.5 0:03:33
0:01:30 rest
7:05 0.5 0:03:33
0:01:30 rest
7:05 0.5 0:03:33
10:05 1 0:10:00 easy
Total workout 6 0:58:51
Sunday, November 11, 2007 9:05 20 3:01:45
Thursday, November 08, 2007 8:35 8 1:08:42
Tuesday, November 06, 2007 10:05 1 0:10:00 easy
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
4 10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
6:55 0.25 0:01:44
10:05 0.25 0:02:31 rest
10:05 1 0:10:00 easy
Total workout 7 1:02:31
WK DATE PACE MILES TIME Notes
Sunday, November 04, 2007 8:45 15 2:11:19
Thursday, November 01, 2007 8:35 10 1:25:53
Tuesday, October 30, 2007 10:05 1 0:10:00 easy
7:20 1 0:07:20
10:05 0.25 0:02:31 rest
5
7:20 1 0:07:20
10:05 0.25 0:02:31 rest
7:20 1 0:07:20
10:05 1 0:10:00 easy
Total workout 5 0:47:03
Sunday, October 28, 2007 9:20 20 3:06:45
Thursday, October 25, 2007 10:05 1 0:10:00 easy
8:10 5 0:40:51
Total workout 6 0:50:51
Tuesday, October 23, 2007 10:05 1 0:10:00 easy
7:08 0.62 0:04:26
10:05 0.25 0:02:31 rest
6
7:08 1.24 0:08:51
10:05 0.25 0:02:31 rest
7:08 0.62 0:04:26
10:05 0.25 0:02:31 rest
7:08 0.62 0:04:26
10:05 1 0:10:00 easy
Total workout 6 0:49:42
Sunday, October 21, 2007 8:55 15 2:13:49
Thursday, October 18, 2007 8:35 10 1:25:53
Tuesday, October 16, 2007 10:05 1 0:10:00 easy
7:10 0.75 0:05:23
0:02:00 rest
7:10 0.75 0:05:23
0:04:00 rest
7:10 0.75 0:05:23
7 0:02:00 rest
7:10 0.75 0:05:23
0:04:00 rest
7:10 0.75 0:05:23
0:02:00 rest
7:10 0.75 0:05:23
0:04:00 rest
10:05 1 0:10:00 easy
Total workout 6 1:10:16
WK DATE PACE MILES TIME Notes
Sunday, October 14, 2007 9:20 20 3:06:45
Thursday, October 11, 2007 10:05 1 0:10:05 easy
8:10 4 0:32:41
10:05 1 0:10:05 easy
Total workout 6 0:52:52
Tuesday, October 09, 2007 10:05 1 0:10:00 easy
7:20 1 0:07:20
8 10:05 0.25 0:02:31 rest
7:20 2 0:14:41
10:05 0.5 0:05:03 rest
7:05 0.5 0:03:33
10:05 0.25 0:02:31 rest
7:05 0.5 0:03:33
10:05 1 0:10:00 easy
Total workout 7 0:59:11
Sunday, October 07, 2007 9:05 18 2:43:35
Thursday, October 04, 2007 10:05 2 0:20:11 easy
7:55 3 0:23:46
10:05 1 0:10:05 easy
Total workout 6 0:54:02
Tuesday, October 02, 2007 10:05 1 0:10:00 easy
6:55 0.25 0:01:44
0:01:30 rest
6:55 0.25 0:01:44
0:01:30 rest
6:55 0.25 0:01:44
0:01:30 rest
6:55 0.25 0:01:44
0:01:30 rest
6:55 0.25 0:01:44
0:01:30 rest
9
6:55 0.25 0:01:44
0:02:30 rest
6:55 0.25 0:01:44
0:01:30 rest
6:55 0.25 0:01:44
0:01:30 rest
6:55 0.25 0:01:44
0:01:30 rest
6:55 0.25 0:01:44
0:01:30 rest
6:55 0.25 0:01:44
0:01:30 rest
6:55 0.25 0:01:44
0:02:30 rest
10:05 1 0:10:00 easy
Total workout 5 1:00:46
WK DATE PACE MILES TIME Notes
Sunday, September 30, 2007 8:50 13 1:54:53
Thursday, September 27, 2007 10:05 1 0:10:05 easy
8:25 6 0:50:32
10:05 1 0:10:05 easy
Total workout 8 1:10:42
Tuesday, September 25, 2007 10:05 1 0:10:00 easy
7:05 0.5 0:03:33
0:01:30 rest
7:05 0.5 0:03:33
0:01:30 rest
10
7:05 0.5 0:03:33
0:01:30 rest
7:05 0.5 0:03:33
0:01:30 rest
7:05 0.5 0:03:33
0:01:30 rest
7:05 0.5 0:03:33
0:01:30 rest
10:05 1 0:10:00 easy
Total workout 5 0:50:16
Sunday, September 23, 2007 9:35 20 3:11:45
Thursday, September 20, 2007 8:10 5 0:40:51
Tuesday, September 18, 2007 10:05 1 0:10:05 easy
7:00 0.75 0:05:15
0:02:00 rest
7:00 0.75 0:05:15
11 0:02:00 rest
7:05 0.5 0:03:33
0:02:00 rest
7:05 0.5 0:03:33
0:02:00 rest
10:05 1 0:10:05 easy
Total workout 5 0:45:46
Sunday, September 16, 2007 9:35 18 52:35
Thursday, September 13, 2007 10:05 2 0:20:11 easy
7:55 3 23:46
10:05 1 0:10:05 easy
Total workout 6 0:54:02
Tuesday, September 11, 2007 10:05 1 0:10:00 easy
7:20 1 0:07:20
12
0:01:00 rest
7:20 1 0:07:20
0:01:00 rest
7:20 1 0:07:20
0:01:00 rest
10:05 1 0:10:00 easy
Total workout 5 0:45:01
WK DATE PACE MILES TIME Notes
Sunday, September 09, 2007 9:35 20 3:11:45
Thursday, September 06, 2007 10:05 1 0:10:05 easy
8:10 4 0:32:41
10:05 1 0:10:05 easy
Total workout 6 0:52:52
Tuesday, September 04, 2007 10:05 1 0:10:00 easy
7:08 0.62 0:04:26
10:05 0.25 0:02:31 rest
7:08 0.62 0:04:26
13
10:05 0.25 0:02:31 rest
7:08 0.62 0:04:26
10:05 0.25 0:02:31 rest
7:08 0.62 0:04:26
10:05 0.25 0:02:31 rest
7:08 0.62 0:04:26
10:05 0.25 0:02:31 rest
10:05 1 0:10:00 easy
Total workout 6 0:54:44
Sunday, September 02, 2007 9:20 17 2:38:45
Thursday, August 30, 2007 10:05 1 0:10:05 easy
8:25 5 0:42:06
10:05 1 0:10:05 easy
Total workout 7 1:02:17
Tuesday, August 28, 2007 10:05 1 0:10:00 easy
7:10 0.750 0:05:23
10:05 0.125 0:01:16 rest
7:08 0.625 0:04:28
10:05 0.125 0:01:16 rest
14
7:05 0.500 0:03:33
10:05 0.125 0:01:16 rest
7:00 0.375 0:02:38
10:05 0.125 0:01:16 rest
6:55 0.250 0:01:44
10:05 0.125 0:01:16 rest
6:50 0.125 0:00:51
10:05 0.125 0:01:16 rest
10:05 1 0:10:00 easy
Total workout 5 0:46:10
WK DATE PACE MILES TIME Notes
Sunday, August 26, 2007 9:20 15 2:20:04
Thursday, August 23, 2007 10:05 1 0:10:05 easy
8:35 5 0:42:56
10:05 1 0:10:05 easy
Total workout 7 1:03:07
Tuesday, August 21, 2007 10:05 1 0:10:05 easy
7:05 0.5 0:03:33
0:02:00 rest
15
7:05 0.5 0:03:33
0:02:00 rest
7:05 0.5 0:03:33
0:02:00 rest
7:05 0.5 0:03:33
0:02:00 rest
10:05 1 0:10:00 easy
Total workout 4 0:42:16
Sunday, August 19, 2007 9:05 13 1:58:08
Thursday, August 16, 2007 10:05 2 0:20:11 easy
7:55 2 0:15:51
10:05 2 0:20:11 easy
Total workout 6 0:56:12
Tuesday, August 14, 2007 10:05 1 0:10:00 easy
7:20 1 0:07:20
16
0:01:00 rest
7:20 1 0:07:20
0:01:00 rest
7:20 1 0:07:20
0:01:00 rest
10:05 1 0:10:00 easy
Total workout 5 0:45:01
16
10-20 minute warm-up
3 x 1600m (1min. Recovery Interval)
10 minute cool-down
6 mile run; 2 miles easy,
2 miles @ ST
2 miles easy
Distance: 13 miles
Pace: PMP + (30 sec/mile)
15
1 mile warm-up
4 x 800m (2 min. RI)
10 minute cool-down
7 mile run; 1 mile easy
5 miles @ PMP
1 mile easy
Distance: 15 miles
Pace: PMP + (45 sec/mile)
14
10-20 minute warm-up
1200, 1000, 800, 600, 400, 200
(all with 200m RI)
10 minute cool-down
7 mile run; 1 mile easy
5 miles @LT pace
1 mile easy
Distance: 17 miles
Pace: PMP + (45 sec/mile)
13
10-20 minute warm-up
5 x 1K (400m RI)
10 minute cool-down
6 mile run; 1 mile easy
4@ MT pace
1 mile easy
Distance: 20 miles
Pace: PMP + (45 - 60 sec/mile)
12
10-20 minute warm-up
3 x 1600m (1 min. RI)
10 minute cool-down
6 mile run; 2 miles easy;
3 miles @ ST pace
1 mile easy
Distance: 18 miles
Pace: PMP + (45- 60 sec/mile)
11
10-20 minute warm-up
2 x 1200m (2 min. RI);
4 x 800m (2 min. RI)
10 minute cool-down
5 mile run @ MT pace
Distance: 20 miles
Pace: PMP + (45-60 sec./mile)
10
10-20 minute warm-up
6 x 800m (1:30 RI)
10 minute cool-down
8 mile run; 1 mile easy
6 miles @ LT pace
1 mile easy
Distance: 13 miles
Pace: PMP + (15 sec/mile)
9
10-20 minute warm-up
2 x (6 x 400m) (1:30 RI)
(2:30 RI between sets)
10 minute cool-down
6 mile run; 2 miles easy,
3 miles @ ST pace
1 mile easy
Distance: 18 miles
Pace: PMP + (30 sec/mile)
8
10-20 minute warm-up
1 mile (400m RI), 2 miles (800m
RI), 2 x 800m (400m RI)
10 minute cool-down
6 mile run; 1 mile easy
4 @ MT pace
1 mile easy
Distance: 20 miles
Pace: PMP + (30 - 45 sec/mile)
7
10-20 minute warm-up
3 x (2 x1200m) (2 min. RI)
(4 min. between sets)
10 minute cool-down
10 mile run @ PMP
Distance: 15 miles
Pace: PMP + (20 sec/mile)
6
10-20 minute warm-up
1K, 2K, 1K, 1K (400m RI)
10 minute cool-down
6 mile run: 1 mile easy
5 miles @ MT pace
Distance: 20 miles
Pace: PMP + (30 – 45 sec/mile)
5
10-20 minute warm-up
3 x 1600m (400m RI)
10 minute cool-down
10 Miles @ PMP
Distance: 15 miles
Pace: PMP + (10 sec/mile)
4
10-20 minute warm-up
10 x 400m (400m RI)
10 minute cool-down
8 miles @ PMP
Distance: 20 miles
Pace: PMP + (30 sec/mile)
3
10-20 minute warm-up
8 x 800m (1:30 RI)
10 minute cool-down
5 mile run @ MT
Distance: 13 miles
Pace: PMP
2
10-20 minute warm-up
5 x 1K (400m RI)
10 minute cool-down
6 mile run; 2 miles easy,
3 miles @ ST pace
1 mile easy
Distance: 8 – 10 miles
Pace: PMP
Race
Week
10-20 minute warm-up
6 x 400m (400m RI)
10 minute cool-down
3 mile run @ PMP
Marathon Day
Distance: 26.2 miles
Pace: Marathon Pace