Phantom

Week starting Jan 01, 2012

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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.
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Defyance2 Lifetime Miles: 1183.75
Summons Lifetime Miles: 1363.35
Saucony Racers Lifetime Miles: 132.20
Paramounts Lifetime Miles: 806.10
Brooks Lauch Lifetime Miles: 1094.73
Summon 3 Lifetime Miles: 967.12
Kayano 18 Lifetime Miles: 1059.36
K SWISS "K'ONA" Lifetime Miles: 281.50
New KSwiss K'ONA Lifetime Miles: 287.25
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.051.000.000.0034.05
Summon 3 Miles: 34.05
Mon, Jan 02, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

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.

Summon 3 Miles: 13.00
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Tue, Jan 03, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cycled to New Harmony gas station and back. (47:00, 63:00)total time, 1hr,50min

knee is felling better.

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Wed, Jan 04, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

12.25 easy run (1hr 40min)(45 min SW,45 min spin)


Summon 3 Miles: 12.25
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Thu, Jan 05, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 1 hour in the pool

Cycled to New Harmony gas station and back.  Head wind going down.  (1hr 58 min)

Comments(2)
Sat, Jan 07, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

8.8 easy.

Then 40 min in pool

Summon 3 Miles: 8.80
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.051.000.000.0034.05
Summon 3 Miles: 34.05
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