| 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 | | 101.00 | 0.00 | 7.10 | 0.00 | 108.10 |
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| Kayano 18 Miles: 37.55 | K SWISS "K'ONA" Miles: 51.55 | Summon 3 Miles: 11.25 | Summons Miles: 3.75 |
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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 |
| 46.5 bike ride CA(2:18:00) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 1.00 | 0.00 | 9.10 |
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5.1 in the am CA hit one mile in about 5:50 4.0 late afternoon.
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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 |
| 29 mile on the bike. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
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7.2 AM CA 20 mile bike ride, 20.8 average.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| 3.7 after 41.8 bike ride, CA. | |
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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 |
| K SWISS "K'ONA" Miles: 3.05 |
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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 |
| 25 miles on the bike wheeler peak | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 at wheeler peak. Trail running. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| 3.75 easy with my son | |
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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 |
| 20 miles on the bike south jordan area. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 0.00 | 0.00 | 3.05 |
| 3.05 easy in the AM | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles 59:30 in the late PM. | |
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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 RIDE, CEDAR TO MILFORD. 2:32:15 22mph. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 shakeout run. Slept in till 6:00am so no time for more. |
| K SWISS "K'ONA" Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 easy miles. first real attempt at a "long run". 2:10ish |
| K SWISS "K'ONA" Miles: 15.00 |
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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 easy |
| K SWISS "K'ONA" 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 easy with a few faster pick ups along the way. | |
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| | Race: |
Enterprise 24th 10K (6.1 Miles) 00:36:55, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 6.10 | 0.00 | 7.60 |
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Enterprise 24th of July 10K. (36:55) Had no big expectations. I am happy with the results. Haven't been doing any speed/tempo work so was happy to be able run as I did. Should have hammered the last mile and tried to put my self in 3rd overall. Haven't been racing enough to have the "killer" mentality. My wife and a few other family and relatives ran. Wife placed second in her age. Congrats. Bike Ride 31.4 miles up to Enterprise reservoir and back. 1:28:00 (21.4 mph) got rained on a little so that was very nice. Good way to shake the legs out after the 10K this morning.
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| K SWISS "K'ONA" Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 slow and easy. No time or much desire for more. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.40 | 0.00 | 0.00 | 0.00 | 18.40 |
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18.4 mile long run this morning. 2:28:38. Not super fast but better than last weeks long run. Mountain bike ride around Navajo Lake in the afternoon.
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| K SWISS "K'ONA" Miles: 18.40 |
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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 after work. 40:00 not used to running much in the heat of the day so it was not very run but I got it done. | |
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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 |
| 56.1 mile bike ride, Cedar to Milford, 2:35:45 21.5 mph ave. Felt a little sluggish and the time shows it. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 MILES |
| K SWISS "K'ONA" Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 101.00 | 0.00 | 7.10 | 0.00 | 108.10 |
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| Kayano 18 Miles: 37.55 | K SWISS "K'ONA" Miles: 51.55 | Summon 3 Miles: 11.25 | Summons Miles: 3.75 |
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