| 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 | 1091.26 | 23.50 | 1.25 | 0.00 | 1116.01 |
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Summon 3 Miles: 512.25 | Brooks Lauch Miles: 540.20 | Summons Miles: 20.60 | Defyance2 Miles: 6.10 | Saucony Racers Miles: 6.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| 45 min spin. 1 TM mile, then 1 mile jog home. 11.0 easy miles before lunch. (86:00) felt pretty good but left knee is a little sore. Soaked in a cold bath afterwords. The first few minutes were extremely uncomfortable but it does my body good.
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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 |
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Cycled to New Harmony gas station and back. (47:00, 63:00)total time, 1hr,50min
knee is felling better.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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12.25 easy run (1hr 40min)(45 min SW,45 min spin)
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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 |
| 1 hour in the pool
Cycled to New Harmony gas station and back. Head wind going down. (1hr 58 min)
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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 easy. Then 40 min in pool
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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 |
| pool-1600M 15.5 easy run(2hrs)
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Brooks Lauch Miles: 15.50 |
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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 |
| 1900meter swim 33 mile bike,15 mile spin
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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 |
| 8.8easy |
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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 |
| swim 1hr 15min(2300m free, 400 legs only) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| swim 2000m, spin 55 min, bike 42 min, 5.5 easy run.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy down in LV. Temps were nice. Took the shirt off. |
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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 |
| 1.5 mile swim 60 minute spin session
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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 |
| 45 mile bike(2:40) 5.5 run after biking.
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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 |
| 1 mile swim |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| 1.5 mile swim, then 10.8 mile run. 31.4 mile on bike before dinner
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Brooks Lauch Miles: 10.80 |
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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 |
| 3.0 easy run 60 min spin
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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 |
| 3.0 playing ward basketball. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| swim- 1.5mile spin 30 min
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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spin 1hr 20 min run 1.0 on TM
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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 |
| swim 1.5 mile bike 72.5 mile 4hr 17 min.
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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 |
| run 5.5 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 60 min spin 13.5 run
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Brooks Lauch Miles: 13.50 |
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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 run 2 mile swim, 50 mile bike
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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 run 60 spin
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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 run |
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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 run 60 min spin
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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 |
| 3.0 run |
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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 run |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 run 60 spin
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 run |
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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 |
| 60 min spin 4 run
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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 |
| 60 min spin |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 min spin 1 mile swim
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
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60 min spin 1.5 mile swim 10.8 run
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Brooks Lauch Miles: 2.00 | Summon 3 Miles: 8.80 |
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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 |
| 1.6 swim 60 min spin 7.5 run
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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 run (82:00) |
Brooks Lauch Miles: 10.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
| 11.75 easy |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 |
Brooks Lauch Miles: 3.00 | Summon 3 Miles: 6.50 |
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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 |
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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 easy |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 (10.5 in the morning then 2 b-ball games, the time and effort felt like at least a 7.5 miler so that is what I will call it) A pretty big week for me running, plus the biking and swimming. I am pretty wiped out. |
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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 | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| 15.25easy |
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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 |
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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 |
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2.0 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 |
| Sick, Sick, Sick. but finally feeling a little better. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 had a coughing attack so cut it short. Pretty much a lost week but rest is good, right? |
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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 |
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2 am
5.5 pm |
Brooks Lauch Miles: 2.00 | Summon 3 Miles: 5.50 |
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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 | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| 8.5 am 3.1 pm
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Brooks Lauch Miles: 8.50 | Summon 3 Miles: 3.10 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| 10.8 easy |
Brooks Lauch Miles: 10.80 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6easy |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.75 | 0.00 | 0.00 | 0.00 | 20.75 |
| 5 treadmill 15.75 more outside mid morning
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Brooks Lauch Miles: 5.00 | Summon 3 Miles: 15.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6.5 easy
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Brooks Lauch Miles: 1.00 | Summon 3 Miles: 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 |
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10.2 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 |
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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 |
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3 in morning
1 in pm after biking
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Brooks Lauch Miles: 1.00 | Summon 3 Miles: 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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20 easy miles in 3:01
(BTW my brother ran a marathon PR on his solo ironman training run today. ) |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 |
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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 | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 24 miles (3:25:00) |
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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 |
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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 | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| 10.4 |
Brooks Lauch Miles: 10.40 |
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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 | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| 13.2 |
Brooks Lauch Miles: 13.20 |
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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 |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| 8.7 |
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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 |
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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 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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26.2 as part of the Ironman S.G. Was more like a walk/jog for sure.
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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 |
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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 | 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 | 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 | 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 | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 |
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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 |
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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 |
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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 |
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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 |
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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 | 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 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 |
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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 | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 |
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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 |
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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 | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 |
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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 |
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4.5am 6.0 pm
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Brooks Lauch Miles: 10.50 |
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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 |
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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 |
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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 | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| 16.5 back on the horse so to speak. slow but got some "time on feet". |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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2.5am 5.25 pm
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| 18.5 around town |
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21..ish in the am (2:51:00) |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.75 | 0.00 | 1.25 | 0.00 | 5.00 |
| 5 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 21 dropped the pace down for the first half and paid at the end but still a good run.(2:48:00) |
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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 in the evening |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| 20.25 down to new harmony (2:43:30) |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 |
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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 | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| 8.75 |
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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 | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| 13.75 (2hrs) |
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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 |
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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 early this morning. something with my body just is not right. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.75 | 0.00 | 0.00 | 0.00 | 20.75 |
| 1 in AM 19.75 PM (2:33:21 ) finished up at 12:40 am |
Brooks Lauch Miles: 19.75 |
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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 PM 43:00 |
| |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 AM Up the canyon and then ran part of cedar HM with Steve W. Nice run cosidering my mileage this week. Mt Bike ride up to the C later in the day.(2:37:30) |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 3.00 | 0.00 | 0.00 | 4.50 |
| 4.5 total. 5000M in 20:04. Actually felt pretty decent. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
|
3.1AM 6 PM |
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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 pm |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 7.00 | 0.00 | 0.00 | 18.00 |
| 18 AM ran around and them up cedar canyon. dropped pace to sub 7 for the last 7 total time 2:16:00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 5.50 | 0.00 | 0.00 | 8.60 |
| 3.1 AM 5.5 PM MP type tempo pace (39:00) |
Brooks Lauch Miles: 3.10 | Summon 3 Miles: 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 Before dinner |
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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 AM |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
| 14 miles, Ran from house up cedar canyon and back home. 1:43:03
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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 |
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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 just coasting through this week |
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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 AM |
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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 AM |
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| Race: |
St George Marathon (26.2 Miles) 03:06:59 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| 10th SGM in a row and 17th SGM for me. Not too much to say other than I completed another marathon. It is something to look forward to every year. First half just under 1:32, I had the usual stomach/side stitch issues during the later miles. Overall I am pleased with the results and until I start running substantially more than 25miles ave per week then things won't change. I will probably be back again and again. Congrats to all others who ran. |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.01 | 0.00 | 0.00 | 0.00 | 3.01 |
| 3.1 |
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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 |
Saucony Racers Miles: 3.10 |
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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 |
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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 |
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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 |
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3.1run 24 mile bike ride(20mph ave)kannaraville and back. |
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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 |
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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 |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| 8.75 |
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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 |
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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 in St George |
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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 |
Saucony Racers Miles: 3.10 |
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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 |
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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 |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 sunset canyon nice and easy. |
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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 pm felt really good |
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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 |
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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 |
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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 |
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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 |
| 2.0 |
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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 sunset loop extended to dirt trails. + run home from tunex.
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Brooks Lauch Miles: 1.00 | Summon 3 Miles: 9.50 |
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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 |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5AM 32 miles bike afternoon |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.65 | 0.00 | 0.00 | 0.00 | 0.65 |
| .65 |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| 2.6 |
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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 in the snow. Nice run. |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 mile run AM 29 mile on bike afternoon. windy and cold but a nice ride. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 29.5 bike ride 1:24:30 21mph 6 mile run In SG and the weather was great down there. |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 run in AM
32+ on Bike mid morning
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1091.26 | 23.50 | 1.25 | 0.00 | 1116.01 |
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Summon 3 Miles: 512.25 | Brooks Lauch Miles: 540.20 | Summons Miles: 20.60 | Defyance2 Miles: 6.10 | Saucony Racers Miles: 6.20 |
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