| 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 | | 161.65 | 11.00 | 5.00 | 0.00 | 177.65 |
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| Summon 3 Miles: 68.30 | Brooks Lauch Miles: 81.80 | Summons Miles: 27.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| 11 miles with the dog. 7:07 avg. and hit 8 sub 7 miles along the way. felt really good but started to wear out the last couple miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 with the dog. Got pretty cold towards the end. | |
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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 easy with the dog. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 3.00 | 0.00 | 8.80 |
| 8.8 with dog. CT 3mile tempo 5:45, 5:46, 5:33. | |
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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 with the dog | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 with the dog. about 7:30ish pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 with dog.Greens lake trail and Cross Hollows dirt loop(snow)
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| Brooks Lauch Miles: 10.00 |
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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 |
| 8.8 with the dog(65:00) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 with the dog. Greenlakes trail/cross hollows dirt loop. It was still below 30F but I survived. ave pace 7:45+-
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| Brooks Lauch Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.00 | 0.00 | 0.00 | 9.50 |
| 9.5 down in sunny St. George. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 2.00 | 0.00 | 12.25 |
| 12.25 total. 2 mile tempo along dry middle section of canyon trail. (5:32, 5:34) The rest of the run was nice and easy. Total time 1:36
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 green lakes trail/cross hollow loop. The city was draining water tanks so I got my best pair of shoes muddy trying to navigate around the water. Left the dog home today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
| 12.8 Greens lake/2Xcross hollows dirt loop. Nice easy run. |
| Brooks Lauch Miles: 12.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 without the dog. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 1.00 | 0.00 | 0.00 | 11.80 |
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20 minutes cycling 3 treadmill(20:00) 1X6:00mile
8.8 easy out on the CT water tank loop. A decent start to the week. My wife signed me up at Golds Gym. Does this mean that she thinks I am fat and out of shape?
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| Brooks Lauch Miles: 11.80 |
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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 easy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| 45 min spin. 9.8 miles running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 45 min spin. 6.5 easy miles with the dog
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
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8 mile run in the morning. Then,
30+ miles biking with my brothers.
4.4 mile run after the bike.
I was pretty tired. ended up being about 3.5 hours of continuos excercise. |
| Brooks Lauch Miles: 12.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 161.65 | 11.00 | 5.00 | 0.00 | 177.65 |
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| Summon 3 Miles: 68.30 | Brooks Lauch Miles: 81.80 | Summons Miles: 27.55 |
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