Phantom

Blanding 4th of July 5k

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.700.009.300.0042.00
Saucony Racers Miles: 8.00Defyance2 Miles: 13.10Summons Miles: 20.90
Mon, Jul 04, 2011
Race: Blanding 4th of July 5k (3.1 Miles) 00:17:44, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.003.100.008.00

 5k race at 6:30 am.   Acually had a little competition this year(highschool kid from California).  He hung within striking distance most of the race and then pulled up along side me with about a mile to go.  I could tell he was hurting so I bided my time and then with about 1/4 mile to go I took off and he dropped pretty bad over that distance.

Time was 17:44.  I think that my best on this course is about 10-15 seconds faster.  Won a $60 gift card to the grocery store. 

Saucony Racers Miles: 8.00
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Tue, Jul 05, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 easy miles in Blanding.

Defyance2 Miles: 5.50
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Wed, Jul 06, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

7.6 up hill miles in Blanding running up towards Blue Mt.

Defyance2 Miles: 7.60
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Fri, Jul 08, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 easy before dinner.  Pretty tired.

Summons Miles: 5.50
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Sat, Jul 09, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.006.200.0015.40

15.4 Total in the morning with Garrett.

We ran up the canyon and did a tempo on the USG 10K course.  My watch died halfway through but I think I ran about 35:30.  Didn't feel great but still ran well.  It is so much easier to do these workouts with someone else.  Thanks Garrett...

Summons Miles: 15.40
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
32.700.009.300.0042.00
Saucony Racers Miles: 8.00Defyance2 Miles: 13.10Summons Miles: 20.90
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