Phantom

Week starting Jul 05, 2009

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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
41.050.006.205.0052.25
Summons Miles: 31.50Defyance2 Miles: 20.75
Mon, Jul 06, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

4.5 in the morning.

11.0 at 10:00pm.  Felt pretty good and just kept running.  Hit a few good miles down in the low 6's. A good start to the week.

Summons Miles: 15.50
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Tue, Jul 07, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 with the dog in the evening. weather was quite nice.  didn't take a watch just ran slow and easy.  Track workout tomorrow.

Defyance2 Miles: 5.50
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Wed, Jul 08, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.005.0010.00

5X1600m at SUU track with Greg and Garrett.  I did an extra one with Garrett because he missed the first. Times were: 5:25, 5:20, 5:21, 5:18, 5:23.  kept it a little more consistant this time.  I was happy to keep that 5th one within the range.  I am glad i wasn't doing these alone.

Defyance2 Miles: 10.00
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Thu, Jul 09, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 run in the dark of night.  tired legs.

Defyance2 Miles: 5.25
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Sat, Jul 11, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.006.200.0016.00

16.0  Met up with Garrett.  We ran up cedar canyon from the mainstreet park, then we did a nice 10K tempo back down to the park.

splits were: 6:14, 5:51, 5:52, 5:47, 5:41, 5:41, & 1:09 for .21

Total time for the 10K tempo was 36:15

This was a nice workout and i was glad to have someone to run with.  Some good down hill stuff to get ready for bryce.

Summons Miles: 16.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.050.006.205.0052.25
Summons Miles: 31.50Defyance2 Miles: 20.75
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