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					 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

				
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