Phantom

Week starting Dec 18, 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
40.550.002.000.0042.55
Summons Miles: 12.25Summon 3 Miles: 17.50Brooks Lauch Miles: 12.80
Mon, Dec 19, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.002.000.0012.25

12.25 total.  2 mile tempo along dry middle section of canyon trail. (5:32, 5:34)

The rest of the run was nice and easy.  Total time 1:36

Summons Miles: 12.25
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Tue, Dec 20, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 green lakes trail/cross hollow loop.  The city was draining water tanks so I got my best pair of shoes muddy trying to navigate around the water.  Left the dog home today.

Summon 3 Miles: 10.00
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Fri, Dec 23, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

12.8 Greens lake/2Xcross hollows dirt loop.  Nice easy run.

Brooks Lauch Miles: 12.80
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Sat, Dec 24, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 without the dog.

Summon 3 Miles: 7.50
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
40.550.002.000.0042.55
Summons Miles: 12.25Summon 3 Miles: 17.50Brooks Lauch Miles: 12.80
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