| Location: Cedar City, Member Since: May 02, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments: 5K 15:38.5 (USG 09)
10k 32:59 (USG 07)
15K 51:25 (dixie tuneup 1991)
half 1:15:45.9 (Bryce 09)
marathon 3:01:29 (SGM 2011) Short-Term Running Goals: train smarter and race faster. continue to PR. Personal: Married with 6 children. Accountant and General Building Contractor. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.80 | 7.50 | 16.00 | 0.00 | 92.30 |
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| Kayano 18 Miles: 67.00 | Summon 3 Miles: 4.60 | K SWISS "K'ONA" Miles: 12.60 | Saucony Racers Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| 11.2 in the snow after an hour on the trainer
115 cycling miles this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 in the late pm with Rurik
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 3.00 | 0.00 | 6.30 |
| 6.3 in the am. 2 mile warmup then 3 tempo miles. 6:03, 6:10, 5:59. it is a good start...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| 4.4 in the AM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| 4.4 in the AM
4.4 in the PM
54 mile bike ride today before the second run.
111 Total bike miles this week
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| 3.1 am
2.6 pm
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| Summon 3 Miles: 2.60 | K SWISS "K'ONA" Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 2 warmup, 4 mile tempo (6:17, :07, :02, :06), 2 cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| 4.4 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
| 3.1 in the AM after spinning.
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| Saucony Racers Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.40 | 0.00 | 0.00 | 4.40 |
| 4.4 in PM after a 45mile bike ride. 7:00 minute pace.
Hit 25 run miles for the week.
Hit 131 bike miles for the week
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| K SWISS "K'ONA" Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 4.00 | 0.00 | 8.40 |
| Tempo Tuesday
2 mile warmup, then 5:52, 6:12, 5:48, 5:52. Then a cool down. Total of 8.4 miles Just about threw in the towel on the 2nd mile but I finished strong.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 easy in the AM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 easy in the AM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 52 miles on the bike today, no run.
92 TOTAL BIKE MILES THIS WEEK
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 with a little swimming sandwiched in the middle
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| K SWISS "K'ONA" Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 5.00 | 0.00 | 9.30 |
| 2 mile warmup, 5 mile tempo, cooldown--Total of 9.3 miles
6:12, 6:07, 6:19, 6:06, 5:58
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles slow and easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.80 | 7.50 | 16.00 | 0.00 | 92.30 |
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| Kayano 18 Miles: 67.00 | Summon 3 Miles: 4.60 | K SWISS "K'ONA" Miles: 12.60 | Saucony Racers Miles: 3.10 |
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