| 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 | 118.45 | 4.40 | 3.25 | 0.00 | 126.10 |
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Saucony Racers Miles: 8.55 | Kayano 18 Miles: 75.70 | Summon 3 Miles: 37.85 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.55 | 0.00 | 0.00 | 0.00 | 3.55 |
| 3.55 am |
Saucony Racers Miles: 3.55 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.55 | 0.00 | 0.00 | 0.00 | 3.55 |
| 3.55 am |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.55 | 0.00 | 0.00 | 0.00 | 3.55 |
| 3.55 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 15.5 running around at Ironman SG |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.55 | 0.00 | 0.00 | 0.00 | 3.55 |
| 3.55 AM |
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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 AM |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 AM |
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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 am |
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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 am |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 (1:19:00) |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.40 | 0.00 | 1.00 | 0.00 | 5.40 |
| 4.4 in the AM 1600m @ the track with 13yr old son. I ran 5:46 he ran 5:58. He plays soccer but does not train as a runner. He did well. He called me a prodigy, I said no I am just an old bald guy. And I am actually kind of out a shape right now. |
Saucony Racers Miles: 1.00 | Summon 3 Miles: 4.40 |
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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 |
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4.4 pm AM biked 56 miles to work 23mph ave
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 1.50 | 0.00 | 7.00 |
| 3 am 4 pm 4x400, 5x200 |
Saucony Racers Miles: 4.00 | Kayano 18 Miles: 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 |
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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 really nice run, felt strong throughout. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.05 | 0.00 | 0.00 | 0.00 | 3.05 |
| 3.05 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 |
| 56.7 on the bike 2:32:30 (22.3mph) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 in the AM |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 am |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.25 | 0.00 | 0.75 | 0.00 | 4.00 |
| 4 in pm. threw in some 100m and 200m | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM 8 miles in 59:00, then bike 42 miles 2:02:15 AM 3 more miles running with my son after the bike ride. Nice long workout. Kind of windy today. |
Summon 3 Miles: 3.00 | Kayano 18 Miles: 8.00 |
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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 AM at a hard easy pace(sub 7:00) then 42 miles on bike. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 AM |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.05 | 0.00 | 0.00 | 0.00 | 3.05 |
| 3.05 AM pretty tired and not sure why. |
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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 |
| 56 mile bike, 2:47:00 | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 118.45 | 4.40 | 3.25 | 0.00 | 126.10 |
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Saucony Racers Miles: 8.55 | Kayano 18 Miles: 75.70 | Summon 3 Miles: 37.85 |
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