Phantom

Week starting May 01, 2011

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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.

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.950.000.002.0042.95
Summons Miles: 14.75Defyance2 Miles: 8.20Brooks Lauch Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

9.25 very nice weather.

Summons Miles: 9.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

8.2 didn't have a watch, just looked at clock before and after and guessed.

Took the dog out and ran in the cross hollow hills area on dirt roads and trails.

Defyance2 Miles: 8.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 ish in 38:15

Summons Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.002.009.00

9.0 total felt pretty lethargic this morning but still managed a decent "little" track workout.

3 X 1k on the track.  3:14, 3:17, 3:20

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles out in the cross hollow hills dirt.  Had a real nice run.  Lots of up/down rollers and a few steep sections that make for a good work out.

Brooks Lauch Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.950.000.002.0042.95
Summons Miles: 14.75Defyance2 Miles: 8.20Brooks Lauch Miles: 11.00
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