Phantom

Week starting Aug 28, 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.
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
31.700.000.000.0031.70
Brooks Lauch Miles: 25.50Summons Miles: 6.20
Sun, Aug 28, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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Mon, Aug 29, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.250.000.000.0022.25

22.25AM

Ran 3.1 loop from my house then stopped for a potty break and shoe change. Then ran out the the south interchange stop light to meet up with Steve.  We ran around Westview, airport rd., then up 300 west and over to the providence center to Steve's house.  I ran from there back to my house.  I stopped by the lake on the hill but decided that not to take a swim.  I was tired and figured that I would be too stiff after a swim to make it running back home.  Plus swimming alone after a 21 mile run didn't seem like the smartest of things.  Soaked in a cold bath when I got home.  Iced my stiff knee and achilles. Felt pretty strong most of the run.  Glad to have another one in the bank and a big thanks to Steve for sharing the mile with me(and for the GU)

Brooks Lauch Miles: 22.25
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Fri, Sep 02, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

3.1 in the AM

Summons Miles: 3.10
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Sat, Sep 03, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.000.006.35

3.25 in the AM.  Wanted to try to do about 10 with some tempo mixed in, but about 3 miles at 10min pace and a sore knee and I threw in the towel.  I figure it is better to save what is left of my body for a long run on Monday.

3.1 at 10:00pm. Best that I have felt all week.  Knee is bugging a little, iced it afterwards.

Summons Miles: 3.10Brooks Lauch Miles: 3.25
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.700.000.000.0031.70
Brooks Lauch Miles: 25.50Summons Miles: 6.20
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