| Location: UT,USA Member Since: Feb 27, 2006 Gender: Male Goal Type: Other Running Accomplishments: (2008) 5k Magna Classic (15:18)
(2007) Ogden Marathon (2:29:31)
(2007) St George Marathon (2:25:18)
Masters PRs:
17:09-2nd place Masters-
Draper Days 5k (2013)
1:16:58-2nd place Masters-
Utah Valley Half Marathon (2013)
Short-Term Running Goals: Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet. Long-Term Running Goals: Run a good marathon again in the future. Personal:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 243.75 | 40.00 | 10.00 | 12.71 | 306.46 |
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| Reebok Running Shoe Miles: 91.35 | Under Armour Black Micro Miles: 210.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 1.75 | 4.00 |
| AM-4 miles on the road with pickups. I had some second thoughts today about racing one of the big 5k events on the 4th. They were short lived however. Lacking motivation I guess..
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| Reebok Running Shoe Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles easy on the mill. (46:11) My mileage has been a struggle to keep up for the last two weeks. Mainly because of some nasty left calf strain that came on right after I decided to race again. Aagh!! Is it coincidental that I get injured at the same time of year? Right after Draper Days 5k in 2013 I had an ugly upper hamstring pull that took me almost two years to completely resolve. That one caused by trying to escape out of a start chute that was way too narrow for the number of entrants involved. This one because of a leg discrepancy issue which I have tried to solve with weights but without much success. This situation is getting really old along with my body.. What to do?
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| Reebok Running Shoe Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. No run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Union Park Stake July 4th Celebration (3.35 Miles) 00:19:34, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.35 | 6.35 |
| A fun low key 5k type of run with really good people and a good breakfast afterwards:)
Spent the rest of the day on the BBQ and watching the HBO miniseries "John Adams."
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| Reebok Running Shoe Miles: 6.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-Easy 8 mile recovery jog.
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| Reebok Running Shoe Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-12 miles easy. Slow as the mileage is going up a bit while keeping harder workouts pretty much the same.
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| Reebok Running Shoe Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 3.00 | 0.00 | 12.00 |
| AM-12 miles alternating steady/LT.
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| Reebok Running Shoe Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM-13 miles. 7 on the road and 6 on the mill for better recovery from yesterday's run. First half very easy on the road at 7:30-8/min pace. Last on the mill around 6:40-7:30/min/mi. Jog home. Stretch and usual push-up/crunch routine. Form drills tomorrow maybe or short hill sprints.
PM-5 miles in heat and wind. I guess it was sort of easy..
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| Reebok Running Shoe Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 4.00 | 0.00 | 15.00 |
| AM-15 miles MP/LT. Warmish and ugly at times..
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| Reebok Running Shoe Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles easy jog early this morning. Slept like a rock last night and only a bit sore. Always good news for this aging body.
PM-No run. Started a new radio restoration project. This one is going to be really fun:) Circa roaring 1920's..
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| Reebok Running Shoe Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
| AM-6 miles with 6 x 400m/ 82, 80, 80, 81, 83, (69-downhill) 1 min easy run recovery.
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| Under Armour Black Micro Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| AM-5 miles with 5 x 1 minute/on/off. Untimed.
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| Under Armour Black Micro Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| AM-4 miles with 1 mile in 5:28. Early this morning and cool out.
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| Under Armour Black Micro Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| AM-4 miles with 2x1 minute on/off. 800m in 2:39.
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| Under Armour Black Micro Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| AM-4 miles with strides.
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| Under Armour Black Micro Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Draper Days 5k (3.107 Miles) 00:17:42, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.11 | 10.11 |
| Great to get back into this again. I almost forgot how fun this was:)
So when is the next one?
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| Under Armour Black Micro Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles. Felt great considering I ran a 5k yesterday. Wanted to go more but was running late for church. Beautiful morning..
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| Under Armour Black Micro Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM-10 miles with some at the park on the grass.
PM-5 mile jog late afternoon.. Took the camelback with me this time.
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| Under Armour Black Micro Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-12 miles steady state with 6 on the road and 6 on the treadmill. I don't know where I sweat more, the treadmill or outside.
PM-4 mile jog after work. Still windy in places going out.
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| Under Armour Black Micro Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy 5 miles on the parkway and 7th.
PM-Easy 5 miles late evening. o/b. 7th.
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| Under Armour Black Micro Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles easy- medium. Hot.. Quarry loop.
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| Under Armour Black Micro Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.00 | 2.00 | 0.00 | 15.00 |
| AM-10 mile MP/LT progression run with long hills. 94th/o/b. Went by feel and intensity.
PM-5 miles before work. Hot as H double toothpicks.. I was going to do it afterwards when it's a little cooler out there. I'm not sure which is worse these days however. Running at midnight in the hood? Or at hundred degree heat in the hood?
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| Under Armour Black Micro Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| AM-10 mile depletion run with 5 at sub marathon pace on the return. Really pleased with this training week even in spite of the heat. Sub 2:45 at TOU seems a realistic goal now.
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| Under Armour Black Micro Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| AM-16 mile long run with the last 4 miles at MP. Out and back twice in order to stop for powerade at home. Tough run today but at least it was a bit cooler.
PM-No run. Just got through listening to Donald Trump's speech at the RNC. I'm thinking this is going to be a write in this time..
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| Under Armour Black Micro Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 mile recovery run. No watch.
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| Under Armour Black Micro Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-Easy 8 miles in the park. no watch.
PM-Easy 4 mile jog after work. Late..
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| Under Armour Black Micro Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-7 miles on the parkway trail. Boring and just plain hot.
PM-5 miles after work 10th east loop with some on our condo common.
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| Under Armour Black Micro Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 8.00 | 0.00 | 0.00 | 22.00 |
| AM-12 miles with 5 mile aerobic test on the mill. Remainder on 13th/7th.
PM-10 miles easy to empty the tank. Lots of gatorade and water the rest of the evening..
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| Under Armour Black Micro Miles: 22.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-6 miles steady with 8x20 second strides for leg speed at the end. More stretching than usual today.
PM-4 miles easy-medium. 102 degrees out:)
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| Under Armour Black Micro Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles with the last 2 at 6:18-6:22/mi.
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| Under Armour Black Micro Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 6.00 | 0.00 | 0.00 | 18.00 |
| AM-18 miles out to the Porter Rockwell trail and back in the heat. Last 6 at MP intensity. Wow 44 ounces of gatorade and sprite never tasted so good..
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| Under Armour Black Micro Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 243.75 | 40.00 | 10.00 | 12.71 | 306.46 |
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| Reebok Running Shoe Miles: 91.35 | Under Armour Black Micro Miles: 210.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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