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Since 10/3/2007

Mark Fratella

Age: 30

Gender: Male

Sterling Heights, Michigan, USA

WDYDT

(What did you do today?)

WDYDT for Monday, September 1, 2008 Run #2: Speedwork 800m w/u 1600m @ 7:31 2 x (400 @ 5:30 :: 200 @ 8:00) 2 x (200 @ 5:13 :: 400 @ 8:00) 1600m @ 6:52 hurdle walk-overs 800m c/d

	Newest Race Results	See all 33 Races
	Rotary Run for Wellness House 2008 10/5/08 — Hinsdale, IL	41:10
	Capital City River Run 9/28/08 — Lansing, MI	1:31:54
	Bank of America Run Wild for the Detroit Zoo 2008 9/7/08 — Royal Oak, MI	19:08
	Milford Labor Day 8/30/08 — Milford, MI	2:18:42
	Grand Prix Shakedown 2008 8/26/08 — Detroit, MI	32:16
	Blue Water Triathlon 2008 8/24/08 — Port Huron, MI	2:14:35

	Newest Content Additions	12 Entries
Show Friends' Action Ticker.

Monday, September 29, 2008

Added a Race Results at 4:29 AM.

Capital City River Run

Sunday, 09/28/2008 — Lansing, MI

Thursday, September 18, 2008

Added a Race Results at 12:17 AM.

Martian Marathon and Half Marathon 2008

Sunday, 04/06/2008 — Dearborn, MI

Monday, September 1, 2008

Added a WDYDT Entry at 9:41 AM.

WDYDT for Monday, September 1, 2008

Run #2: Speedwork 800m w/u 1600m @ 7:31 2 x (400 @ 5:30 :: 200 @ 8:00) 2 x (200 @ 5:13 :: 400 @ 8:00) 1600m @ 6:52 hurdle walk-overs 800m c/d

Added a WDYDT Entry at 9:38 AM.

WDYDT for Monday, September 1, 2008

Run #1: 6mi @ 7:00

Saturday, August 30, 2008

Added a WDYDT Entry at 11:31 AM.

WDYDT for Saturday, August 30, 2008

1.5 miles w/u @ 7:45 18.64 miles race @ 7:26

Thursday, August 28, 2008

Added a WDYDT Entry at 11:48 AM.

WDYDT for Thursday, August 28, 2008

Cycling (27.60 miles): 15 min w/u @ EN 70 min race pace (high-tempo to low-threshold average)

Added a WDYDT Entry at 8:25 AM.

WDYDT for Thursday, August 28, 2008

1 mi w/u @ 7:31 3 mi @ 6:29 2mi c/d @ 6:53

Tuesday, August 26, 2008

Added a WDYDT Entry at 7:37 AM.

WDYDT for Tuesday, August 26, 2008

3050m swim: 500 w/u 500 pull/paddles 500 A1 500 pull/paddles w/decreasing 125's 500 A1 with decreasing 125's 500 c/d 2 x 25 sprints (15s)

Added a WDYDT Entry at 7:36 AM.

WDYDT for Tuesday, August 26, 2008

3000m swim: 500 w/u 500 pull/paddles 500 A1 500 pull/paddles w/decreasing 125's 500 A1 with decreasing 125's 500 c/d 2 x 25 sprints (15s)

Wednesday, August 20, 2008

Added a Race Results at 3:12 PM.

Island Lake of Novi Triathlon

Sunday, 08/17/2008 — Novi, MI

Tuesday, August 19, 2008

Added a WDYDT Entry at 1:01 PM.

WDYDT for Tuesday, August 19, 2008

Weights: 3 x 12 shoulder press 3 x 15 internal rotation L and R (cable pull) 3 x 15 external rotation L and R (cable pull) 3 x 15 overhead rotation L and R 3 x 15 pull ups 3 x 15 triceps dips 3 x 12 biceps curls @ 70 lbs 3 x 15 seated chest press

Monday, August 18, 2008

Added a WDYDT Entry at 8:45 AM.

WDYDT for Monday, August 18, 2008

SWIM (2500m): 250 w/u 4 x 500 250 c/d RUN: 6mi @ 7:05

Mark's Message Wall

Showing 2 Wall Posts

	Kristel Coronado wrote at 9:34 AM Sep 02, 2008 Way to rock out at the Labor Day 30k. I didnt see ya, but saw the results!

	Preston Thomas wrote at 7:11 PM Feb 04, 2008 I added u as a rival, just as some friendly competition. This is DA WEEKEND WARRIOR from RunnersWorld.com. Nice time at the Novi SuperBowl Run. I start my training this week. Running the Bayshore half and the Martian 10k. Take care.