| 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 | | 620.96 | 67.00 | 30.30 | 0.00 | 718.26 |
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| Summon 3 Miles: 15.60 | Kayano 18 Miles: 452.86 | K SWISS "K'ONA" Miles: 46.80 | Saucony Racers Miles: 14.35 | New KSwiss K'ONA Miles: 150.45 |
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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 easy miles up holt canyon near enterprise
31 miles on the bike later in the day 20.7 ave
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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 miles in the AM. decent easy run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| 6.4 EASY IN THE AM.
1hr on bike trainer before bed.
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| K SWISS "K'ONA" Miles: 6.40 |
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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 easy in the AM.
33 on the bike after work.
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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 loop in the AM
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| K SWISS "K'ONA" Miles: 4.40 |
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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 |
| 4.4 in the AM
44 mile on bike
3.1 after the ride
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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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| K SWISS "K'ONA" Miles: 3.10 |
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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 |
| 3.0 am
3.1 pm
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| Kayano 18 Miles: 3.00 | K SWISS "K'ONA" Miles: 3.10 |
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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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| K SWISS "K'ONA" 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 |
| 4.4 pm
Cycled 112 miles this week
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| K SWISS "K'ONA" 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 |
| 4.4
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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
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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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| Saucony Racers Miles: 3.00 |
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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
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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
Also hit 129 miles on the bike this week, 56 mile ride in SG today.
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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 a little bit of up tempo. "for me that is"
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| K SWISS "K'ONA" Miles: 6.30 |
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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 PM
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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 after work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| 11.2 in the snow after an hour on the trainer
115 cycling miles this week.
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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 in the late pm with Rurik
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 3.00 | 0.00 | 6.30 |
| 6.3 in the am. 2 mile warmup then 3 tempo miles. 6:03, 6:10, 5:59. it is a good start...
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| 4.4 in the AM
4.4 in the PM
54 mile bike ride today before the second run.
111 Total bike miles this week
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| 3.1 am
2.6 pm
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| Summon 3 Miles: 2.60 | K SWISS "K'ONA" Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 2 warmup, 4 mile tempo (6:17, :07, :02, :06), 2 cool down
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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 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
| 3.1 in the AM after spinning.
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| Saucony Racers Miles: 3.10 |
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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 in PM after a 45mile bike ride. 7:00 minute pace.
Hit 25 run miles for the week.
Hit 131 bike miles for the week
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| K SWISS "K'ONA" Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 4.00 | 0.00 | 8.40 |
| Tempo Tuesday
2 mile warmup, then 5:52, 6:12, 5:48, 5:52. Then a cool down. Total of 8.4 miles Just about threw in the towel on the 2nd mile but I finished strong.
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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 easy in the AM
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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 easy in the 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 |
| 52 miles on the bike today, no run.
92 TOTAL BIKE MILES THIS WEEK
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 with a little swimming sandwiched in the middle
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| K SWISS "K'ONA" Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 5.00 | 0.00 | 9.30 |
| 2 mile warmup, 5 mile tempo, cooldown--Total of 9.3 miles
6:12, 6:07, 6:19, 6:06, 5:58
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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 miles slow and easy
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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 miles after 52 miles on the bike.
Total bike miles for the week = 108
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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 miles in the AM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 5.00 | 0.00 | 8.25 |
| 8.25 Total in the AM. Jogged to the SUU track. Ran 5X1600m alone in the darkness, with 400m rest between. 5:52, 6:00, 5:56, 5:59, 5:56
Nothin spectacular but got it done.
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| Saucony Racers Miles: 8.25 |
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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 easy in the AM. Legs still tight and a little tired.
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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 |
| 52 mile ride today
122 miles total on the bike this week
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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 to get the week started.
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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 easy miles. No "Tempo Teusday" today. I listened to my body.
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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 uptempo miles after spinning for 50 minutes
30:17 (ave pace-6:49)
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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 on IM STG Course with my brother after 57 mile ride. 7:41 ave
Total Bike miles this week = 117
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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 easy to start the week 37:00 Started to feel pretty decent towards the end.
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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 |
| 1.5 miles to the pool
4.5 miles after 1.2 mile swim.
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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 ran to the pool and back to get my swimming in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.20 | 0.00 | 0.00 | 9.20 |
| 3 miles before 48 mile ride
6.2 brick run after the ride
Total bike miles this week=120
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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 8:00ave
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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 (8:00 ave pace)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 mile aerobic builder. 54:26 (6:47ave)
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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 |
| 69 mile bike ride in SG in the am. 21+ ave
5 miles in late afternoon.
130 biking miles this week.
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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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| | 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 | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 IN THE AM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| ST GEORGE IRONMAN 70.3
1.2 Swim 38:57
56 mile bike 2:29:48
13.1 mile run 1:54:25
TOTAL TIME 5:12:52
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| New KSwiss K'ONA Miles: 13.10 |
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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 SLOW MILES. JUST TRYING TO GET MOVING AGAIN.
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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
Got to keep it rolling a little and start getting myself prepared for SGM #18 for me.
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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 mile run
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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 miles on the up tempo side of things
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles with the dog
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 at 7:30 ave pace
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| New KSwiss K'ONA Miles: 10.50 |
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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 slow and easy
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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 | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| 4.4
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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 miles at 6:50 pace
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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 easy
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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 |
| Hiked 15 miles throught the Zion Narrows
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| | Race: |
Utah Summer Games 10K (6.214 Miles) 00:36:02, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
| Utah Summer Games 10K. Very happy with my race. I have not been running many miles lately and speed work is none existant. I bike a lot so I guess that is keeping me in better running shape than I thought.
5:43, 5:37, 5:49, 5:45, 5:59, 6:15
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| | Race: |
Utah Summer Games 5K (3.1 Miles) 00:17:26, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Utah Summer Games 5K. No splits, left the garmin home. Happy with the performance. I didn't get "chicked" which is always a possibility when Amber Green is in the race. I am gonna be sore, but no permanent damage done.
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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 | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 EASY
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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 EASY, STARTING TO GET MY LEGS BACK.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 very easy with my 10 yr old son.
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| New KSwiss K'ONA Miles: 2.00 |
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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 easy miles 39:00
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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 easy miles 38:00
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| New KSwiss K'ONA Miles: 4.40 |
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| | Race: |
Blanding 5K (3.1 Miles) 18:16:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.10 | 0.00 | 4.60 |
| Blanding, Utah 4th of July 5K. It has been 3 years since I last ran this race. Kept my streak alive(every time i run it I win) 1st overall 18:16. Once again, I surprise myself. My running has really suffered lately but I still seem to be able to put together a decent short race. My right achilles started bugging earlier this week and now it is pretty sore. I will have to ice it good and keep a close eye on it.
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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 as a snail miles, but gotta let the achilles heal for now.
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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 "very" easy miles with Kaer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 5.4 @ slow 9:00 pace. Achilles still bugging. Still cycling 50+ miles today 4500 ft of climbing. |
| New KSwiss K'ONA Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| 4.7 extremely slow miles (9:45 ave). Right achilles just does not like the running thing right now. I can ride a bike all that I want but not so with running.
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| New KSwiss K'ONA Miles: 4.70 |
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| | Race: |
Enterprise 24th July 5K (3.1 Miles) 00:30:29 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Enterprise 5k with my wife. I downgraded to the 5K and ran easy cheesy. Right achilles is feeling much better but no need to kill myself just yet. Not much competition this year compared to other years.
Nice 50 mile bike ride in the heat of the day with brothers.
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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 at sub 10:00 pace. Achilles is starting to feel better.
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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 at 9:00ish pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| 12.3 miles at 8:50 pace. first attempt at a long run. Achilles held up quite well so that is good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
| 15.3 at 8:39 pace. Shoes are shot, Achilles was bugging bad at the end, had tons of energy though. Now got to rehab and do it again next weekend. Insanity. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 MILE LONG RUN AT (9:12 PACE) pathetically slow, but that is where I am at right now, and I can live with that.
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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 |
| No running this week. 180 miles on the bike, though.
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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 miles at 8:45 pace. Started around 3:30am. Decent run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 19 MILES AT 8:39 PACE.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 SLOW AND EASY
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| New KSwiss K'ONA Miles: 5.10 |
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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 slow miles. Not feeling to frisky these days.
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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 at 8:22 pace. That is up tempo pace for me these days.
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| New KSwiss K'ONA Miles: 4.50 |
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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 miles in a bit of rain. 40:30 so pretty slow.
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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 | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| 4.6 miles at 9.27 pace. Don't seem to have a faster speed most of the time.
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| New KSwiss K'ONA Miles: 4.60 |
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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 miles at 9:16 pace.
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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 easy miles just because....
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| New KSwiss K'ONA Miles: 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| 13.6 MILES IN 2:02:00 (9:00 AVE PACE) Legs just don't want to go faster(is it mental or physical....) but hopefully I can go twice as far when I run SGM in a few weeks.
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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 miles to start the week.
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| New KSwiss K'ONA Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| 16.1 late night miles at 8:08 ave (2:10:37) Actually felt almost like a runner again.
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| Kayano 18 Miles: 10.60 | New KSwiss K'ONA Miles: 5.50 |
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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 miles at 8:20 pace. Saturdays marathon is going to be a slow one for sure.
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| New KSwiss K'ONA Miles: 4.00 |
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| | Race: |
ST GEORGE MARATHON (26.21 Miles) 04:00:36 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.21 | 0.00 | 0.00 | 0.00 | 26.21 |
| 4:00:36 My 18th SGM and 12th consecutive. Had a blast meeting up with 3 of my brothers and a sister in law. Took the buses to the start. Ran ran to about halfway with Ty and Nick. Then I stayed with Nick and loafed the last 6 miles to the finish line. Overall just really enjoyed being a part of the whole thing. No real expectations, Not jacked up after the marathon either. I think I may just keep doing it for fun every year. Why not? Those that can do... and those that can't....don't.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 0.00 | 0.00 | 0.00 | 1.10 |
| 1.1 miles with the dog. Going to try to take a break from any major running for a while. We will see how long it lasts.
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| New KSwiss K'ONA Miles: 1.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 0.00 | 1.70 |
| 1.7 at about 8:00 pace with the dog.
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| New KSwiss K'ONA Miles: 1.70 |
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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 at 6:56 ave pace. That is fast for me these days. Felt good.
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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 | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 in the AM 9:00ave pace
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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 at 9:18 pace
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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 AT 13:29 AVE PACE WITH WIFE. WALKED SOME FOR SURE.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 2.70 |
| 2.7 @ 13:50 AVE PACE WITH WIFE. WE WALKED SOME.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 0.00 | 1.60 |
| 1.6 jog/walk with wife
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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 jog 2.2 then walk. All with wife.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 0.00 | 2.80 |
| 2.8 SLO00WWW AND EASY WITH THE WIFE
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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 slow and easy with Kaer.
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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 with kaer.
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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 solo at 8:30 pace. Achilles is close to normal. Nice and warm 35degrees.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
| 2.3 with Kaer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| 2.1 easy miles with Kaer
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| K SWISS "K'ONA" Miles: 2.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 MILES ON THE SNOW COVERED GROUND. VERY ENJOYABLE 9:30 PACE.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 620.96 | 67.00 | 30.30 | 0.00 | 718.26 |
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| Summon 3 Miles: 15.60 | Kayano 18 Miles: 452.86 | K SWISS "K'ONA" Miles: 46.80 | Saucony Racers Miles: 14.35 | New KSwiss K'ONA Miles: 150.45 |
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