38 lines
2.3 KiB
Markdown
38 lines
2.3 KiB
Markdown
- **GOAL DISTANCE**
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- Marathon
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- **GOAL TIME**
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- 3:20:00
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-
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- **CURRENT DISTANCE**
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- Marathon
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- **CURRENT TIME**
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- 3:36:00
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-
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- **Training Paces**
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-
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- **Endurance Paces**>
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Recovery Jog5:47 - 6:14
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Long Runs5:08 - 5:57
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Easy Runs5:06 - 5:44
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- ****
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- **Stamina Paces**>
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Steady-State Runs4:46 - 5:00
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Tempo Runs4:35 - 4:45
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Tempo Intervals4:30 - 4:39
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Cruise Intervalsmile**4:28 - 4:35**1200m**4:28 - 4:35**1000m**4:27 - 4:36**800m**4:28 - 4:36**600m**4:28 - 4:36**400m**4:27 - 4:35**
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- ****
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- **Speed Paces**>
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Endurance Monster400m**3:56 - 4:08(1:34 - 1:39)**600m**4:02 - 4:16(2:25 - 2:34)**800m**4:07 - 4:20(3:17 - 3:28)**1000m**4:12 - 4:26(4:12 - 4:26)**1200m**4:12 - 4:29(5:02 - 5:23)**1600m**4:23 - 4:32(7:02 - 7:16)**
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Speedster400m**3:52 - 4:06(1:33 - 1:38)**600m**3:55 - 4:08(2:21 - 2:29)**800m**3:57 - 4:08(3:10 - 3:19)**1000m**4:07 - 4:20(4:07 - 4:20)**1200m**4:12 - 4:20(5:02 - 5:12)**1600m**4:12 - 4:27(6:43 - 7:07)**
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- ****
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- **Sprint Paces**>
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Endurance Monster100m**3:16 - 3:35(19.6 - 21.5)**200m**3:20 - 3:43(40.1 - 44.8)**300m**3:27 - 3:56(1:02 - 1:10)**400m**3:28 - 3:56(1:23 - 1:34)**600m**3:43 - 4:02(2:14 - 2:25)**
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Speedster100m**3:13 - 3:32(19.3 - 21.2)**200m**3:16 - 3:34(39.2 - 43)**300m**3:15 - 3:51(58.8 - 1:09)**400m**3:26 - 3:56(1:22 - 1:34)**600m**3:33 - 3:57(2:08 - 2:22)**
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- ****
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- **Goal Pace4:44**
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- ****
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- **Lactate Threshold Pace (vLT)4:22**
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- ****
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- **Critical Velocity Pace (CV)4:12**
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- ****
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- **VO2Max Pace (vVO2Max)3:47** |