| 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 | | 62.15 | 34.60 | 0.00 | 0.00 | 96.75 |
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| New KSwiss K'ONA Miles: 51.75 | Kayano 18 Miles: 45.00 |
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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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| New KSwiss K'ONA Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 in the AM just getting it done. Nothing fast of fancy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| 30 min swim
59 miles on bike (total bike miles for the week=125)
5.9 mile run 7:31 ave
All with my brother TY trying to get ready for IM STG 70.3
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| New KSwiss K'ONA Miles: 5.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy to the pool and back for a swim
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| New KSwiss K'ONA Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 miles at 7:21 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 on the IM STG course. 7:45 ave. First open water swim of the season and it showed, then biked the IM STG course. 22.1 ave and felt really good. Ended with the 7.25 miles on the run course. Felt good and the end, like I could have just kept going so that is good.
Swim was 3 miles total this week (if only I could walk on water)
Bike was 150+ miles
Run was 23+ miles
A very solid week of training.
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| New KSwiss K'ONA Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 easy in the AM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| 13.1 miles in the AM (6:59 ave for the run)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 3.20 | 0.00 | 0.00 | 9.50 |
| 6.3 in the early AM
56.5 on the bike. 22.2mph
3.2 in the early afternoon.
Total bike miles this week=167
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| Kayano 18 Miles: 3.20 | New KSwiss K'ONA Miles: 6.30 |
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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 miles to the pool and back
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| New KSwiss K'ONA Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| 11.4 in the AM at 7:31 ave.
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| New KSwiss K'ONA Miles: 11.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.30 | 0.00 | 0.00 | 6.30 |
| 6.3 miles after work in the nasty wind. 6:56 Ave pace.
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| New KSwiss K'ONA Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 ran to the pool swan for 45min then ran home. 40+ miles on the bike and then another mile brick run.
Now to rest up a little for IM STG 70.3
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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 IN THE AM
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| New KSwiss K'ONA Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 62.15 | 34.60 | 0.00 | 0.00 | 96.75 |
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| New KSwiss K'ONA Miles: 51.75 | Kayano 18 Miles: 45.00 |
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