| Location: Dallas,Tx,USA Member Since: Nov 09, 2009 Gender: Female Goal Type: Boston Qualifier Running Accomplishments: San Diego Marathon finisher 2004, 2005
San Francisco Marathon finisher 2006, 2008, 2009, 2010, 2011, 2012
Santa Rosa Marathon 2013, 2015
PR Santa Rosa Marathon 2013 4:01:13
Short-Term Running Goals: 2010 San Francisco Marathon DONE 4:05:36
2011 Boston Marathon DONE 4:21
2011 San Francisco Marathon DONE
2012 San Francisco Marathon BREAK 4 hour barrier...not quite 4:02:35
2014 Santa Rosa Marathon 4:01:13
2014 Break 4 hour barrier in the Boston Marathon 2014! Long-Term Running Goals: Qualify for the Boston Marathon
DONE 4:05:36 San Francisco Marathon 2010
Qualify for Boston again (now need 4:10:00) DONE!!! Ran a 4:01:13 in the Santa Rosa Marathon August 25, 2013!
Break 4 hour barrier... 2015??? Personal: I'm married to a wonderful Dutch husband and have 2 girls. I live and work in West Africa and am home in the states every summer and run the San Francisco Marathon. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Hoka 1 Lifetime Miles: | 16.47 | | Brooks Ghost Lifetime Miles: | 35.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 943.20 | 38.11 | 29.00 | 4.00 | 1014.31 |
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| Cascadia Trail Miles: 336.08 | Defyance Spring 2016 Miles: 264.23 | Cascadia 04.2016 Miles: 149.20 | Defyance Summer 2016 Miles: 260.79 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.02 | 0.00 | 0.00 | 0.00 | 3.02 |
| |
| Cascadia Trail Miles: 3.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
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| Cascadia Trail Miles: 4.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| |
| Cascadia Trail Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 0.00 | 0.00 | 4.04 |
| |
| Cascadia Trail Miles: 4.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.29 | 0.00 | 0.00 | 0.00 | 2.29 |
| |
| Cascadia Trail Miles: 2.29 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.08 | 0.00 | 0.00 | 0.00 | 4.08 |
| |
| Cascadia Trail Miles: 4.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.01 | 0.00 | 0.00 | 0.00 | 3.01 |
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| Cascadia Trail Miles: 3.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.71 | 0.00 | 0.00 | 0.00 | 4.71 |
| |
| Cascadia Trail Miles: 4.71 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.97 | 0.00 | 0.00 | 0.00 | 1.97 |
| |
| Cascadia Trail Miles: 1.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.11 | 0.00 | 0.00 | 0.00 | 5.11 |
| |
| Cascadia Trail Miles: 5.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.39 | 0.00 | 0.00 | 0.00 | 3.39 |
| |
| Cascadia Trail Miles: 3.39 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.58 | 0.00 | 0.00 | 0.00 | 3.58 |
| |
| Cascadia Trail Miles: 3.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.07 | 0.00 | 0.00 | 0.00 | 5.07 |
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| Cascadia Trail Miles: 5.07 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| |
| Cascadia Trail Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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| Cascadia Trail Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.01 | 0.00 | 0.00 | 0.00 | 3.01 |
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| Cascadia Trail Miles: 3.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.34 | 0.00 | 0.00 | 0.00 | 3.34 |
| |
| Cascadia Trail Miles: 3.34 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.09 | 0.00 | 0.00 | 0.00 | 5.09 |
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| Cascadia Trail Miles: 5.09 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
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| Cascadia Trail Miles: 5.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
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| Cascadia Trail Miles: 5.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.45 | 0.00 | 0.00 | 0.00 | 7.45 |
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| Cascadia Trail Miles: 7.45 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 4.05 |
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| Cascadia Trail Miles: 4.05 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
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| Cascadia Trail Miles: 6.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
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| Cascadia Trail Miles: 6.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
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| Cascadia Trail Miles: 5.03 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
| |
| Cascadia Trail Miles: 8.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Cascadia Trail Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 1.00 | 0.00 | 6.01 |
| |
| Cascadia Trail Miles: 6.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 0.00 | 0.00 | 4.04 |
| |
| Cascadia Trail Miles: 4.04 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 1.00 | 0.00 | 5.01 |
| |
| Cascadia Trail Miles: 5.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Cascadia Trail Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.01 | 0.00 | 0.00 | 0.00 | 9.01 |
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| Cascadia Trail Miles: 9.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.02 | 0.00 | 0.00 | 0.00 | 4.02 |
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| Cascadia Trail Miles: 4.02 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 1.50 | 0.00 | 7.00 |
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| Cascadia Trail Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Cascadia Trail Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 1.50 | 0.00 | 7.00 |
| |
| Cascadia Trail Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 4.05 |
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| Cascadia Trail Miles: 4.05 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Cascadia Trail Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Cascadia Trail Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 1.75 | 0.00 | 8.00 |
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| Cascadia Trail Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.02 | 0.00 | 0.00 | 0.00 | 4.02 |
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| Cascadia Trail Miles: 4.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Cascadia Trail Miles: 4.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 1.75 | 0.00 | 7.00 |
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| Cascadia Trail Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
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| Cascadia Trail Miles: 10.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Cascadia Trail Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 2.00 | 0.00 | 0.00 | 6.03 |
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| Cascadia Trail Miles: 6.03 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
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| Cascadia Trail Miles: 5.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 2.00 | 0.00 | 0.00 | 7.15 |
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| Cascadia Trail Miles: 7.15 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
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| Cascadia Trail Miles: 5.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.01 | 0.00 | 0.00 | 0.00 | 11.01 |
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| Cascadia Trail Miles: 11.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 2.00 | 0.00 | 8.20 |
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| Cascadia Trail Miles: 8.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Cascadia Trail Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.33 | 0.00 | 2.00 | 0.00 | 7.33 |
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| Cascadia Trail Miles: 7.33 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Cascadia Trail Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
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| Defyance Spring 2016 Miles: 12.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Cascadia Trail Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.05 | 0.00 | 2.00 | 0.00 | 9.05 |
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| Cascadia Trail Miles: 9.05 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Cascadia Trail Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
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| Cascadia Trail Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.01 | 0.00 | 0.00 | 0.00 | 14.01 |
| |
| Defyance Spring 2016 Miles: 14.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Cascadia Trail Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 2.00 | 0.00 | 9.01 |
| |
| Cascadia Trail Miles: 9.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Cascadia Trail Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.24 | 0.00 | 2.00 | 0.00 | 6.24 |
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| Cascadia Trail Miles: 6.24 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.01 | 0.00 | 0.00 | 0.00 | 14.01 |
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| Defyance Spring 2016 Miles: 14.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Defyance Spring 2016 Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
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| Defyance Spring 2016 Miles: 9.05 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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| Defyance Spring 2016 Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Cascadia Trail Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.33 | 0.00 | 0.00 | 0.00 | 5.33 |
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| Cascadia 04.2016 Miles: 5.33 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.01 | 0.00 | 0.00 | 0.00 | 3.01 |
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| Cascadia 04.2016 Miles: 3.01 |
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| | Race: |
Conakry Total Half Marathon (13.1 Miles) 02:12:37, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| I was fairly pleased. It was a very hot and humid day.
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| Defyance Spring 2016 Miles: 13.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.06 | 0.00 | 0.00 | 0.00 | 3.06 |
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| Cascadia 04.2016 Miles: 3.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.01 | 0.00 | 0.00 | 0.00 | 3.01 |
| |
| Cascadia 04.2016 Miles: 3.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
| |
| Cascadia 04.2016 Miles: 7.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
| |
| Cascadia 04.2016 Miles: 6.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
| |
| Cascadia 04.2016 Miles: 7.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.74 | 0.00 | 0.00 | 0.00 | 4.74 |
| |
| Cascadia 04.2016 Miles: 4.74 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
| |
| Cascadia 04.2016 Miles: 7.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| |
| Cascadia 04.2016 Miles: 10.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.77 | 2.25 | 0.00 | 0.00 | 7.02 |
| |
| Cascadia 04.2016 Miles: 7.02 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 0.00 | 0.00 | 4.05 |
| |
| Cascadia 04.2016 Miles: 4.05 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.01 | 0.00 | 0.00 | 0.00 | 9.01 |
| |
| Defyance Spring 2016 Miles: 9.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
| |
| Cascadia 04.2016 Miles: 5.05 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| |
| Cascadia 04.2016 Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 3.37 | 0.00 | 0.00 | 4.12 |
| |
| Cascadia 04.2016 Miles: 4.12 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Cascadia 04.2016 Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
| |
| Cascadia 04.2016 Miles: 6.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Cascadia 04.2016 Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.03 | 0.00 | 0.00 | 0.00 | 10.03 |
| |
| Cascadia 04.2016 Miles: 10.03 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.58 | 0.00 | 2.50 | 0.00 | 8.08 |
| |
| Cascadia 04.2016 Miles: 8.08 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Cascadia 04.2016 Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
| |
| Defyance Spring 2016 Miles: 7.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Cascadia 04.2016 Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
| |
| Defyance Spring 2016 Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Cascadia 04.2016 Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.03 | 5.00 | 0.00 | 0.00 | 7.03 |
| |
| Defyance Spring 2016 Miles: 7.03 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
| |
| Defyance Spring 2016 Miles: 7.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.01 | 0.00 | 0.00 | 0.00 | 13.01 |
| |
| Defyance Spring 2016 Miles: 13.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.97 | 0.00 | 3.00 | 0.00 | 6.97 |
| |
| Cascadia 04.2016 Miles: 6.97 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.01 | 0.00 | 0.00 | 0.00 | 14.01 |
| |
| Defyance Spring 2016 Miles: 14.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.09 | 0.00 | 0.00 | 0.00 | 2.09 |
| |
| Cascadia 04.2016 Miles: 2.09 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Cascadia 04.2016 Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Cascadia 04.2016 Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.51 | 5.36 | 0.00 | 0.00 | 5.87 |
| |
| Defyance Spring 2016 Miles: 5.87 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
| |
| Cascadia 04.2016 Miles: 8.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| |
| Defyance Spring 2016 Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.98 | 0.00 | 0.00 | 0.00 | 2.98 |
| |
| Defyance Spring 2016 Miles: 2.98 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| Defyance Spring 2016 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Defyance Spring 2016 Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
| |
| Defyance Spring 2016 Miles: 6.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.06 | 0.00 | 0.00 | 0.00 | 12.06 |
| |
| Defyance Spring 2016 Miles: 12.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.77 | 0.00 | 0.00 | 0.00 | 5.77 |
| |
| Defyance Spring 2016 Miles: 5.77 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 0.00 | 0.00 | 0.00 | 4.03 |
| |
| Defyance Spring 2016 Miles: 4.03 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
| |
| Defyance Spring 2016 Miles: 7.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.01 | 0.00 | 0.00 | 0.00 | 16.01 |
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| Defyance Spring 2016 Miles: 16.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 0.00 | 0.00 | 0.00 | 5.02 |
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| Defyance Spring 2016 Miles: 5.02 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.18 | 0.00 | 0.00 | 0.00 | 5.18 |
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| Defyance Spring 2016 Miles: 5.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.01 | 0.00 | 0.00 | 0.00 | 17.01 |
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| Defyance Spring 2016 Miles: 17.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
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| Defyance Summer 2016 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.24 | 5.03 | 0.00 | 0.00 | 7.27 |
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| Defyance Summer 2016 Miles: 7.27 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.13 | 0.00 | 0.00 | 0.00 | 4.13 |
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| Defyance Summer 2016 Miles: 4.13 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.26 | 0.00 | 0.00 | 0.00 | 13.26 |
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| Defyance Summer 2016 Miles: 13.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.92 | 0.00 | 0.00 | 4.00 | 9.92 |
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| Defyance Summer 2016 Miles: 9.92 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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| Defyance Summer 2016 Miles: 6.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.62 | 0.00 | 0.00 | 0.00 | 3.62 |
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| Defyance Summer 2016 Miles: 3.62 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.90 | 0.00 | 0.00 | 0.00 | 13.90 |
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| Defyance Summer 2016 Miles: 13.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.64 | 0.00 | 0.00 | 0.00 | 3.64 |
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| Defyance Summer 2016 Miles: 3.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
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| Defyance Summer 2016 Miles: 6.05 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.77 | 0.00 | 0.00 | 0.00 | 8.77 |
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| Defyance Summer 2016 Miles: 8.77 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Defyance Summer 2016 Miles: 4.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.08 | 0.00 | 0.00 | 0.00 | 6.08 |
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| Defyance Summer 2016 Miles: 6.08 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.48 | 0.00 | 0.00 | 0.00 | 19.48 |
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| Defyance Summer 2016 Miles: 19.48 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.16 | 0.00 | 0.00 | 0.00 | 4.16 |
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| Defyance Summer 2016 Miles: 4.16 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
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| Defyance Summer 2016 Miles: 6.34 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.87 | 0.00 | 3.00 | 0.00 | 8.87 |
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| Defyance Summer 2016 Miles: 8.87 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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| Defyance Summer 2016 Miles: 5.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 12.01 |
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| Defyance Summer 2016 Miles: 12.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.32 | 0.00 | 0.00 | 0.00 | 4.32 |
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| Defyance Summer 2016 Miles: 4.32 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
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| Defyance Summer 2016 Miles: 5.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.63 | 0.00 | 0.00 | 0.00 | 6.63 |
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| Defyance Summer 2016 Miles: 6.63 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.36 | 0.00 | 0.00 | 0.00 | 7.36 |
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| Defyance Summer 2016 Miles: 7.36 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.01 | 0.00 | 0.00 | 0.00 | 22.01 |
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| Defyance Summer 2016 Miles: 22.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.02 | 0.00 | 0.00 | 0.00 | 4.02 |
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| Defyance Summer 2016 Miles: 4.02 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.37 | 0.00 | 0.00 | 0.00 | 10.37 |
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| Defyance Summer 2016 Miles: 10.37 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
| |
| Defyance Summer 2016 Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
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| Defyance Summer 2016 Miles: 4.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.23 | 0.00 | 0.00 | 0.00 | 13.23 |
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| Defyance Summer 2016 Miles: 13.23 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.08 | 0.00 | 0.00 | 0.00 | 4.08 |
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| Defyance Summer 2016 Miles: 4.08 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.18 | 0.00 | 0.00 | 0.00 | 1.18 |
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| Defyance Summer 2016 Miles: 1.18 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 0.00 | 0.00 | 4.01 |
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| Defyance Summer 2016 Miles: 4.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.01 | 0.00 | 0.00 | 0.00 | 3.01 |
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| Defyance Summer 2016 Miles: 3.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
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| Defyance Summer 2016 Miles: 8.01 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.06 | 0.00 | 0.00 | 0.00 | 3.06 |
| |
| Defyance Summer 2016 Miles: 3.06 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Defyance Summer 2016 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.02 | 0.00 | 0.00 | 0.00 | 3.02 |
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| Defyance Summer 2016 Miles: 3.02 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 943.20 | 38.11 | 29.00 | 4.00 | 1014.31 |
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| Cascadia Trail Miles: 336.08 | Defyance Spring 2016 Miles: 264.23 | Cascadia 04.2016 Miles: 149.20 | Defyance Summer 2016 Miles: 260.79 |
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