| 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 | | 1592.85 | 270.71 | 107.00 | 36.21 | 2006.77 |
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| Nike Pegasus Miles: 949.10 | Reebok Running Shoe Miles: 442.35 | Brooks T-7 Miles: 10.00 | Under Armour Black Micro Miles: 453.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 mile jog. Union o/b. Really nice out there this morning. Just the usual gymnastics with ice, traffic, and unplowed sidewalks!
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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 | 10.00 | 0.00 | 0.00 | 20.00 |
| AM-16 miles at the oval. (1:47:19)- Met up with Rob today and chatted for a bit. Good to see him and his family and also hear his wisdom on running and kids. Also met some new people there today which all in all was a nice change of pace from the usual zoo like atmosphere at the gym. Just unfortunate that the drive is a small trek to get there however. Still, it's my goal this winter to get out there more often:)
PM-4 miles treadmill (27:13)
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| Nike Pegasus Miles: 21.00 |
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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 | 0.00 | 4.00 |
| PM-4 mile jog. 7:30-8:30/mile pace.
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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-6 miles. TM. (41:19)
PM-6 mile easy jog. Union loop.
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| Nike Pegasus 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 | | 13.00 | 0.00 | 1.00 | 3.00 | 17.00 |
| AM-13 miles at the oval with some intervals in the middle. Old and slow.. I think I'll keep the split times to myself:)
PM-4 mile shakeout jog.
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| Nike Pegasus Miles: 17.00 |
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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-4 miles at the zoo. TM-(27:11) Too fast for good recovery but I went with it anyway.
PM-12 miles easy. No time. 7th/Union/parkway trail.
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| Nike Pegasus Miles: 16.00 |
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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 | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| AM-Easy jog-run. 5.6 miles Quarry/o/b. Really icy this morning. Almost could have worn skates in some sections.
PM-4 miles TM. 7-8/min/mi. (30:11)
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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 | 4.00 | 2.00 | 0.00 | 14.00 |
| AM-10 miles TM progresssive with 6 miles in (36:05) Did some stretching and cooled down for 4 more at 7:30-8/min pace 1-1.5% incl.
PM-4 miles easy TM. (32:35)
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| Nike Pegasus Miles: 14.00 |
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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 at the oval. 8/min-7:20/mi. Most laps were dialed in right around 7:20-7:30/mi. pace.
PM-No run.
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| Nike Pegasus 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM-Easy 4 miles. TM. (28:22) Felt a little tight starting out and am still struggling with some imbalances (hip drop) but otherwise ok. More weight work maybe?
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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 with 5 on the road and 5 on the mill. 7-8/min pace.
PM-No run this evening. Couch potatoing it to watch the new PBS Sherlock episode and Downton Abbey. Too bad this is the one and only Sherlock episode until next year..
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| Nike Pegasus 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 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Very easy 5 mile walk jog. Really decent weather out today.
PM-No run. Wintertime vehicle issues:( Just a thermostat though..
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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 | | 11.00 | 4.00 | 0.00 | 0.00 | 15.00 |
| AM-8 mile medium progressive run with 2 on the road warm up and then 6 on the mill. 6 mile segment in (38:22) Worked the pace all the way to 5:39/mile and felt really good other than the hip wobbling which bothered me a little. (Man I gotta get moving again on the weights and core..) Ended up backing off the pace and wrapping up the run. A friend from church was good to give me a lift home from the gym. 8 miles total with stretching and ab work.
PM-7 miles on 7th o/b. (49:14). Icy..
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| Nike Pegasus 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-9 miles easy. 7:30-8/min pace. Stopped for coffee and headed up to the gym. Jogged a mile, stretched and finished up on the mill. By then the sun was out, it had stopped snowing and the weather was awesome jogging home. Go figure..
PM-7 miles easy jogging. No watch. 7th/State St o/b.
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| Nike Pegasus Miles: 16.00 |
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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 | 0.00 | 1.00 | 0.00 | 15.00 |
| AM-12 miles with some pickups in the middle. Stopped at Mcdonalds for a post run snack. I must have been an odd sight running home with a sack full of sausage muffins:)
PM-3 miles and change on the mill @ 7-8/min/mi pace. Tired this evening.
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| Nike Pegasus 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles Oval with 1 mi jog warm up and then 5 @ 6:48-7:20/mi pace. Felt a little flat today. Time to cut mileage and pace on daily runs a bit.
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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 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-5 miles on the mill. (37:32). Light stretching afterwards.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM-13 miles easy jogging. Cottonwood/Union.
PM-No run. Went out for Indian cuisine and to see the film the Martian for our 13th wedding anniversary. Better than Star Wars in my opinion.
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| Nike Pegasus Miles: 13.00 |
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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-6 miles at 7:30-7:00/mi on the mill.
PM-4 miles mill. 7-7:30/mi with 1.5% incline.
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| Nike Pegasus 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM-11miles. Sandy bench. Beautiful outside..
PM-6 miles. 7th/parkway.
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| Nike Pegasus Miles: 17.00 |
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM-5 miles walk/run easy on the mill.
PM-4.5 miles easy TM.
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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 | 2.00 | 4.00 | 0.00 | 10.00 |
| AM-10 miles with an alternating tempo run. No time just went by effort today.
PM-No run. Went to the Norman Rockwell exhibit at BYU with the family this afternooon.
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| Nike Pegasus 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 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-4 miles TM-8-8:30/mi.
PM-4 miles.
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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-10 miles total with a .5 pickup and jog afterwards.
PM-6 miles treadmill easy-medium effort. (40:06)
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| Nike Pegasus Miles: 16.00 |
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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-5 miles treadmill. (35:21)
PM-5 miles of ice, traffic, dogs and idiot drivers on cell phones.. And a zombie or two. A fairly decent run in spite of it all however.
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| Nike Pegasus 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy 4 mile jog. 8ish pace or so.
PM-6 miles easy-medium and some short pickups. 1/2 mile jog with the boy after.
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| Nike Pegasus 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 | | 7.00 | 1.00 | 2.00 | 0.00 | 10.00 |
| AM-6 mile progressive tempo. (39:11).
PM-4 miles easy-medium.
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| Nike Pegasus 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 T-mill. (44:25) Stomach bug this morning. yuck..
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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 |
| No run. Went to church and spent time with family.
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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 | 1.00 | 4.00 | 0.00 | 12.00 |
| AM-8 mile progressive run. (48:07) TM. Felt pretty good.
PM-4 miles dodging cars and plough piles. Seemed more like a steeplechase course at times:) Good clip at the end though.
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| Nike Pegasus 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-5 miles T-mill (35:51). Upper body weights with torso and core work.
PM-7 miles with strides after. Hard to find a decent stretch without ice.
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| Nike Pegasus 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 | | 9.00 | 2.00 | 2.00 | 0.00 | 13.00 |
| AM-6 miles. T-mill (37:51)
PM-7 miles with some long surges in pace.
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| Nike Pegasus Miles: 13.00 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM-4 miles easy.
PM-9 miles easy plus strides. Not as cold this evening especially with a decent pair of gloves now..
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| Nike Pegasus Miles: 13.00 |
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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 TM (38:22).
PM-Off. Big workout and mileage day tomorrow.
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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 | 4.00 | 4.00 | 0.00 | 24.00 |
| AM-Easy 8 miles TM. (56:33)
PM-16 miles up to the gym with 10 miles on the roads.
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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 |
| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
| AM-5 miles treadmill (33:46).
PM-10 mile steady state run.
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| Nike Pegasus 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-4 miles.T-mill (30:39) Took it easy for tomorrows "Big Workout". Some long LT intervals or mile repeats maybe.
PM-6 mile jog. Picked up the pace a little the last two miles.
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| Nike Pegasus 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 | | 1.00 | 3.00 | 2.00 | 0.00 | 6.00 |
| AM-6 miles t-mill (37:41) 0.5% incline.
PM-Studied and went over section 89 of the Doctrine@Covenants. Sometimes we're given a weakness so that ultimately it will become our strength.
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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 | 0.00 | 4.00 |
| Went for just a short 4 mile easy jog today. I was hoping that we might actually get through this winter for once without having the usual inversion soup.
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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-6 mile jog. Nasty out there again so I kept the pace pretty easy most of the way.
PM-6 miles easy.
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| Nike Pegasus 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 | | 15.00 | 6.00 | 0.00 | 0.00 | 21.00 |
| AM-15 miles mill/road. Last 4 at MP effort.
PM-6 miles easy-medium. No watch.
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| Nike Pegasus Miles: 21.00 |
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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 |
| PM-6 mile easy jog. 1 with Aaron and the rest on my own. Light rain finally moved in today and flushed a lot of the gunk out of the air. In addition it felt rather balmy being in the low 40s as compared to our temps recently. All in all it just made for a nice trip outside.
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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-5 miles t-mill (35:52) 1% incline. Fitness is progressing slowly but steadily with the training heart rate coming down over time.
Working on some PHP programming lately also which is coming along fairly well. Still a ton to learn but if I can self educate myself to restore antique radio and TV I can do this also. The goal is to get proficient enough to be able to land a programming job sometime down the road.
PM-5 miles easy 7-7:30/mi at lunch time.
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| Nike Pegasus 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 | | 17.00 | 4.00 | 0.00 | 0.00 | 21.00 |
| AM-Easy 9 miles at 7-7:20/mi pace. Hill surges in the middle.
PM-Easy-medium 12 miles on Union/20th ext. Wore shorts outside for the first time this year. That was sweet..
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| Nike Pegasus Miles: 21.00 |
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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 easy. No watch. Shorts again today!
PM-5 miles lunchtime. 7-7:14/mi pace. I think I have finally figured out what is going on with my second run of the day.. I'm simply not taking in enough carbs. Simple but sometimes overlooked.
One more thing I thought i should add.. My best days running are perhaps over. That I realise.. However, this is the first time in a few years I've been able to run continously injury/pain free in some time. That being said I'm going to take advantage of it allbeit hopefully with more wisdom this time. IE-Building up a strong base first and then and only then incorporating vo2 type workouts etc. Studying Lydiard, John Kellogg etc for guidance.
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| Nike Pegasus 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-4 miles t-mill. (28:41) 1% incl.
PM-6 miles on the parkway.
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| Nike Pegasus 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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| AM-4 miles t-mill. (27:56) 1% incl.
PM-6 miles with a few hills and speed changes. Nothing too serious.
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| Nike Pegasus 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 | | 13.00 | 2.00 | 3.00 | 0.00 | 18.00 |
| AM-18 miles with CV pickups after warming up. Last 2 at MP intensity. SLC marathon course/avenues.
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| Nike Pegasus 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM-4.5 miles easy. Felt ok this morning considering yesterdays long 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| AM-6 miles t-mill/1% incl. (41:06).
PM-6 miles with 4 on the t-mill at 1% (26:51).
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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 | 3.00 | 1.00 | 0.00 | 12.00 |
| AM-4 miles t-mill. (27:31)1%
PM-8 miles parkway loop ext. Last 3 miles progressive at 6:10, 6:00 and 5:54.
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| Nike Pegasus 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-5 miles early t-mill (35:27)1% incline.
PM-7 miles parkway loop. 6:40-7:20/mi pace.
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| Nike Pegasus 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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM-4 miles t-mill. (27:34) /1.5% That seems right:) Not all treadmills are created equal it seems..
PM-8 miles on 13th/bench o/b. No watch.
PM-4.5 miles 6:50-7:30/mi. 94th/rail trail. Shorts again which was nice.. Spring is almost here.
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| Nike Pegasus Miles: 16.50 |
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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 |
| No run. Took today off. Split long run with wave tempo tomorrow.
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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 | | 1.00 | 1.00 | 6.00 | 0.00 | 8.00 |
| AM-8 miles (46:27) Last 4 miles 1% incl. Going to hold volume and pace down a bit next week to see if the legs freshen up. Not one of my better tempo runs.
| |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-5 miles. Union loop 7-7:30/mi. Really great running weather lately. Almost feels like springtime.
| |
|
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM-5 miles easy. 7th/10th/o/b. (34:27)
PM-8 miles. No watch. 94th/parkway.
|
| Nike Pegasus Miles: 13.00 |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-4 miles rail trail o/b. 6:31-7:39/mi.
| |
|
| 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 | | 9.00 | 0.00 | 4.00 | 0.00 | 13.00 |
| AM-13 miles. No watch. Bengal/Danish road o/b.
|
| Nike Pegasus Miles: 13.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 miles. Union/13th east.
| |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-5 miles easy. 7-8/min/mi pace. 7th/State/Union.
PM-5 miles easy-medium 13th/86th o/b.
|
| Nike Pegasus Miles: 10.00 |
|
| 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 | | 9.00 | 8.50 | 0.00 | 2.50 | 20.00 |
| AM-17 miles Little Cottonwoood rd/94th o/b. 16 x 30/30 hill surges in the middle.
PM-Slow walk/jog recovery 3 miles parkway.
|
| Nike Pegasus Miles: 20.00 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-Easy 8 miles. 7:09-8min/mi. pace. Yesterdays hill torture fest really wreaked havoc on my hips. Couldn't hold a smooth stride so I stretched and then as I did so I heard and felt this nice pop. Much better..
| |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles. 7th/parkway o/b. 7-8/min pace. Really foggy out this morning..
| |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 miles. No watch. 7th/94th o/b.
| |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-5 miles rail trail. 7-8min pace.
PM-5 miles no watch. 7th loop ext.
|
| Nike Pegasus Miles: 10.00 |
|
| 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 | | 9.00 | 6.00 | 4.00 | 0.00 | 19.00 |
| AM-13 miles with hill surges up Ft Union blvd into the bottom of Big Cottonwood Canyon.
PM-6 miles high aerobic. 7th/rail trail.
|
| Nike Pegasus Miles: 19.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-5 miles easy. t-mill. (36:41)
PM-No run. Stayed home and watched "The Jewish Cardinal" Great film..
| |
|
| 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 | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles. Was planning on doing another 18 miler but the legs were not having any of it.. I need another recovery day? (the joy of getting older..) So I bagged it and went for a solid 10 instead.
|
| Nike Pegasus Miles: 10.00 |
|
| 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 | | 4.00 | 4.00 | 2.00 | 0.00 | 10.00 |
| AM-10 miles with 2x3 mile wave tempo. 94th//7th/o/b. Much better today.
|
| Nike Pegasus Miles: 10.00 |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Busy with things today including a new job interview.
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles easy. Quarry/13th o/b.
| |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-5 miles easy Union loop.
PM-5 miles rail trail/7th.
|
| Nike Pegasus Miles: 10.00 |
|
| 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 | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| AM-7 miles medium 7th/13th.
| |
|
| 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 | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| AM-6 miles with 4 miles LT. 7th/13th o/b. Legs are starting to feel really fresh with the lower mileage this month.
| |
|
| 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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles with 8 at MP. 94th/7th o/b.
|
| 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 | | 8.00 | 3.00 | 2.00 | 0.00 | 13.00 |
| PM-13 mile progressive run. Warm out this afternooon which was kind of nice so I donned my racing shades and went shirtless half the way. Kinda scary I know..
|
| Nike Pegasus Miles: 13.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 miles at 7-7:30/mi pace. Stretching and core afterwards.
| |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles easy-medium. 6:30-7:25/mi.
|
| Nike Pegasus Miles: 10.00 |
|
| 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 | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| AM-9 miles progressive Union/13th east o/b.
| |
|
| 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 | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| AM-5 miles with the last 2 at 6:05 and 6:10. 7th/13th o/b.
| |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-4 miles at 7:40-8:19/mi. Easy jog most of the way.
| |
|
| 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 | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| AM-10 miles with the last 4 at 5:57-6:10/mi pace. Hills..
|
| Nike Pegasus Miles: 10.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles 7:15/mi avg with a faster quarter at the end in 1:18.Time to cash in my birthday gift card and get some new trainers. Starting to feel the road now in the ones that I have.
| |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 miles at 7:30-7:46/mi pace. 7th/Union o/b.
|
| 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 | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| AM-10 miles with 3x mile with 4 min rest interval. 5:28, 5:32 and 5:26. Tough with all the crosswind this morning.
|
| Nike Pegasus Miles: 10.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 miles recovery. No watch.
| |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles at 7-7:30/mi pace. 4 at 7:10-7:20.
| |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles. (43:08). Nice and sunny out this morning. Spring is just around the corner.
| |
|
| 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 | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| AM-6 miles with 4 x 800m on a 1 minute jog float. 2:39, 2:37. 2:31, 2:40.
| |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM-7 miles easy. 8:00/min/mi. BST
| |
|
| 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 | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| AM-3 miles easy jog on 7th.
PM-6 miles easy-medium up and down Union.
| |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy 4 miles up to 13th and back.
PM-Easy-medium 6 miles at lunchtime.
|
| Nike Pegasus Miles: 10.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 miles on 7th/86th. o/b.
| |
|
| 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 | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| AM-8 miles. First 4 at 7/min pace after warm up mile. Last at 6:30-36 with one mile in 6:11. Out here with family in apple country out
and around Wenatchee WA this week.
| |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles on the Ancient Lakes trail area in Washington. No watch.
We had an awesome Italian dinner with extended family the night before. When you combine that with the beautiful weather and super clean country air, it just made for a really great run. I could have easily went farther and really wanted too, but our schedule just wouldn't permit it.
No obnoxious farm dogs to contend with this time which was definitely a bonus..
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM-7 miles with random surges at 5k effort. Definite change in altitude compared to Washington. Post recovery meal consisted of cheese and Honey Crisp apples which were the size of a softball. You don't see these apples very often in Utah if ever... From what I'm told most of the crop is now exported to Japan and the remainder is priced as high as three dollars a pound here in the states. However I was lucky enough to get a bushel roughly. Time to go get some carmel:)
| |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-4 miles with 4x1 minute on 1 minute off at 5k/mile race intensity. 7th/rail trail.
| |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles easy. No watch. 7th/86th o/b.
| |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-5 miles with 3x 1min/1min off/jog reps at 5k pace.
| |
|
| 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 | | 8.00 | 1.00 | 1.00 | 0.00 | 10.00 |
| AM-10 miles progressive with some speed changes in the middle. (1:09:41)
Stumbled onto some Doc Martin episodes on Netflix earlier this month. I'm hooked.. Did some stretching and pushups/crunches while watching season three. Being a doctor was a childhood dream of mine.
Not as many pushups as Rob.. However, still a respectable number:)
|
| Nike Pegasus Miles: 10.00 |
|
| 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 | | 3.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| AM-5 miles with 10x1min/on/off. (33:21) Upper body weights and planks/crunches.
PM-No run. Yardwork and laundry along with other various chores that got behind from last week.. Looking at Deseret News Marathon as a possibility to get motivated again:) Keep me accountable FRB.
| |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-7 miles up Union and back.
PM-3 miles easy on 7th at lunch time.
|
| Nike Pegasus Miles: 10.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| AM-10 miles with 16 x 30 sec on 30 sec off at mile race pace intensity. Threw in a last quarter going slightly downhill at 72 sec pace.
|
| Reebok Running Shoe Miles: 10.00 |
|
| 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 | | 10.00 | 8.00 | 0.00 | 0.00 | 18.00 |
| AM-18 mile long run up and down 94th/Wasatch blvd.
|
| Reebok Running Shoe Miles: 18.00 |
|
| 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 | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| AM-12 miles up and down 94th/Wasatch.
|
| Reebok Running Shoe Miles: 12.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 mile jog.
| |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles steady state.
| |
|
| 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 | | 4.00 | 8.00 | 2.00 | 0.00 | 14.00 |
| AM-Medium long run up and down Emigration canyon.
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 mile jog recovery.
| |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-8 miles up Union and back.
| |
|
| 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 | | 2.00 | 6.00 | 2.00 | 0.00 | 10.00 |
| AM-10 mile progression run with the last 2 miles at 5:48/mi. No incline. Bumped into an old friend from the blog this morning at Starbucks:)
| |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy 6 miles. No watch.
PM-4 miles this afternoon. Ran into an old crow on the way back which was not in the least intimidated by me. Raised his wings in a rather rude and defiant gesture as I jogged by. I suppose I wouldn't make for a very good scarecrow..
|
| Reebok Running Shoe Miles: 10.00 |
|
| 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 | | 6.00 | 8.00 | 2.00 | 0.00 | 16.00 |
| AM-16 miles with alternating efforts. Did some high knee and back kick drills during warmup and then took off towards Sunnyside ave. Pushed it pretty hard at the zoo turnoff in the closing miles so I'll probably feel that for a couple of days.. Planted a couple of bottles along way though which really helped. CD at SHP and then dashed home.
|
| Reebok Running Shoe Miles: 16.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-5 miles easy. No watch.
|
| Reebok Running Shoe Miles: 5.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles easy-medium effort.
|
| Reebok Running Shoe Miles: 6.00 |
|
| 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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| AM-10 mile steady state progression run. 75-85% mhr. Tired from work last night. Lots of walking, lifting and bending constantly in addition to not getting to bed till 1 in the morning. Blue collar cross training I guess.
|
| Reebok Running Shoe Miles: 10.00 |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 miles on the mill. (30:04).
|
| Reebok Running Shoe Miles: 4.00 |
|
| 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 | | 10.00 | 8.00 | 2.00 | 0.00 | 20.00 |
| AM-20 mile long run with 10 mile canyon progressive tempo. Borrowed this from Sasha's arsenal of workouts. Very effective but will definitely put you in the hurt locker if not done correctly.
|
| Reebok Running Shoe Miles: 20.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-5 miles easy. Legs were heavy which was expected. Recovery run days suck.. I almost think I should have taken the day off.
|
| Reebok Running Shoe Miles: 5.00 |
|
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM-10 miles easy with some high knee and back kick drills. No watch.
Slept almost nine hours last night. Wow I haven't slept like that since I was a teenager.. Felt great though and was evident on the road today.
PM-5 miles easy-medium after work last night.
|
| Reebok Running Shoe Miles: 15.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM-7 miles easy pace. Not much else to report just miles in the bank.
|
| Reebok Running Shoe Miles: 7.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| AM-10 miles with intervals.
|
| Reebok Running Shoe Miles: 10.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 mile recovery jog.
|
| Reebok Running Shoe Miles: 6.00 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-Easy 4 miles late morning. Picking up the pace in the end miles at 6:44, 6:29. Love my el cheapo Reebok black running shoes. Not bad for thirty bucks.. Especially the way I wear through them.
PM-Easy 4 miles with 8 x 20 sec accelerations and stretching this afternoon.
|
| Reebok Running Shoe Miles: 8.00 |
|
| 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 | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles with 8 at steady state/MP. 6:08-6:22/mi.
|
| Reebok Running Shoe Miles: 10.00 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-Easy 8 miles around 7-7:19/mi pace. Wife brought home a huge piece of cake for me from church and I almost caved.. Other than the pizza I ate last night I've really cleaned up the diet this last while. Lots vegetable oriented dishes with beans or fish. Oats and eggs for breakfast today.
|
| Reebok Running Shoe Miles: 8.00 |
|
| 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 | | 8.00 | 4.00 | 0.00 | 3.00 | 15.00 |
| AM-9 miles with 30/30s. Last 4 miles at MP effort.
PM-6 miles easy after work.
|
| Reebok Running Shoe Miles: 15.00 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-8 miles. No watch.
|
| Reebok Running Shoe Miles: 8.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles easy recovery. 7-7:42/mi. A little fast for a recovery run however it was short and sweet. A bit windy though and from what seemed like six different directions at times.
Listening on the radio about a study undertaken by 23 scientists on how very hot beverages consumed at or above 141 degrees farenheit can be considered carcinogenic now? ie-cancer of the esophagus. Hmm.. That is pretty hot . I do like my coffee but maybe not that hot.. What can we enjoy without worry or guilt anymore? Going to dig a little deeper into this though. First stop at Doug Wright show facebook page.
|
| Reebok Running Shoe Miles: 6.00 |
|
| 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 | | 8.00 | 4.00 | 4.00 | 0.00 | 16.00 |
| AM-12 miles up to Wasatch and back. No watch. Just went by feel and effort. Really gorgeous day.. Relatively mild with just a little wind to stay cool.
PM-4 miles easy after work. Felt ok and much better than morning recovery runs. I have to say though we have some shady looking characters out at night lately. Welcome to Summer folks..
|
| Reebok Running Shoe Miles: 16.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles recovery. No watch.
|
| Reebok Running Shoe Miles: 6.00 |
|
| 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 | | 13.00 | 8.00 | 0.00 | 0.00 | 21.00 |
| AM-16 miles with 8 at MP. Split the workout between road and club treadmill for less impact this time. 6:10-6:30/mi with incline changes. 0-2%. 8mi wu and cd at 7-8/min pace. Felt like dog crap at times on this workout. Mainly because of not eating enough and burning extra calories at work.
PM-5 mile shake out late evening. Still a little toasty out here.
|
| Reebok Running Shoe Miles: 21.00 |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 miles with some form drills and usual morning stretch.
|
| Reebok Running Shoe Miles: 4.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 mile easy jog.
|
| Reebok Running Shoe Miles: 6.00 |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-5 miles easy. treadmill.
PM-5 mile afternoon run. 94 degrees but tolerable with the breeze.
|
| Reebok Running Shoe Miles: 10.00 |
|
| 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 | | 3.00 | 0.00 | 2.00 | 1.00 | 6.00 |
| AM-6 mile progression run. Last 3 miles from 10.4 - 11.2 on the treadmill. Amazing how much speed we lose as we get older.. Being slightly dehydrated didn't help either.
|
| Reebok Running Shoe Miles: 6.00 |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 mile recovery treadmill. 7:30-8:30/mi.
|
| Reebok Running Shoe Miles: 4.00 |
|
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy 6 miles easy jog/run. 82 F.
PM-Easy 4 mile walk/jog before work.
|
| Reebok Running Shoe Miles: 10.00 |
|
| 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 | | 9.00 | 0.00 | 4.00 | 0.00 | 13.00 |
| AM-10 miles with 2x2 mile at half-10k pace effort. Mile jog recovery.
PM-3 mile shake down. Cut the run short because the wife called me back home in order to make an appointment with a window company. Undertaking some rennovations right now starting with windows and carpets. Oh joy.
I think I need to sit down now for the estimate..
|
| Reebok Running Shoe Miles: 10.00 |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Went to church.
|
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM-6 miles at 7-7:30/mi pace. Need to get the mileage back up this week.
PM-7 miles easy jog after work. No watch.
|
| Reebok Running Shoe Miles: 13.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles late morning. No watch. 7-7:30/mi range.
|
| Reebok Running Shoe Miles: 6.00 |
|
| 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 | | 9.00 | 4.00 | 4.00 | 0.00 | 17.00 |
| AM-12 miles with an 8 mile MP/LT wave tempo segment. No watch. Went by feel and effort.
PM-5 miles late afternoon. Took it pretty slow for the most part.
|
| Reebok Running Shoe Miles: 17.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 mile jog with a few pickups.
|
| Reebok Running Shoe Miles: 6.00 |
|
| 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..
|
| Reebok Running Shoe Miles: 4.00 |
|
| 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 | | 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?
|
| Reebok Running Shoe Miles: 6.00 |
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. No run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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."
|
| Reebok Running Shoe Miles: 6.35 |
|
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-Easy 8 mile recovery jog.
|
| Reebok Running Shoe Miles: 8.00 |
|
| 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 | | 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.
|
| Reebok Running Shoe Miles: 12.00 |
|
| 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 | | 6.00 | 3.00 | 3.00 | 0.00 | 12.00 |
| AM-12 miles alternating steady/LT.
|
| Reebok Running Shoe Miles: 12.00 |
|
| 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 | | 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..
|
| Reebok Running Shoe Miles: 18.00 |
|
| 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 | | 5.00 | 6.00 | 4.00 | 0.00 | 15.00 |
| AM-15 miles MP/LT. Warmish and ugly at times..
|
| Reebok Running Shoe Miles: 15.00 |
|
| 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 | | 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..
|
| Reebok Running Shoe Miles: 10.00 |
|
| 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 | | 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.
|
| Under Armour Black Micro Miles: 6.00 |
|
| 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 | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| AM-5 miles with 5 x 1 minute/on/off. Untimed.
|
| Under Armour Black Micro Miles: 5.00 |
|
| 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 | | 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.
|
| Under Armour Black Micro Miles: 4.00 |
|
| 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 | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| AM-4 miles with 2x1 minute on/off. 800m in 2:39.
|
| Under Armour Black Micro Miles: 4.00 |
|
| 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 | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| AM-4 miles with strides.
|
| Under Armour Black Micro Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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?
|
| Under Armour Black Micro Miles: 10.00 |
|
| 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 | | 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..
|
| Under Armour Black Micro Miles: 6.00 |
|
| 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 | | 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.
|
| Under Armour Black Micro Miles: 15.00 |
|
| 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 | | 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.
|
| Under Armour Black Micro Miles: 16.00 |
|
| 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 | | 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.
|
| Under Armour Black Micro Miles: 10.00 |
|
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles easy- medium. Hot.. Quarry loop.
|
| Under Armour Black Micro Miles: 6.00 |
|
| 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 | | 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?
|
| Under Armour Black Micro Miles: 10.00 |
|
| 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 | | 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.
|
| Under Armour Black Micro Miles: 10.00 |
|
| 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 | | 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..
|
| Under Armour Black Micro Miles: 16.00 |
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 mile recovery run. No watch.
|
| Under Armour Black Micro Miles: 4.00 |
|
| 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 | | 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..
|
| Under Armour Black Micro Miles: 12.00 |
|
| 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 | | 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.
|
| Under Armour Black Micro Miles: 12.00 |
|
| 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 | | 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..
|
| Under Armour Black Micro Miles: 22.00 |
|
| 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 | | 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:)
|
| Under Armour Black Micro Miles: 10.00 |
|
| 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 | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles with the last 2 at 6:18-6:22/mi.
|
| Under Armour Black Micro Miles: 10.00 |
|
| 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 | | 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..
|
| Under Armour Black Micro Miles: 18.00 |
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-5 miles easy recovery run.
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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 | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| AM-7 miles with 4 mile MP/LT progression toward the end. Sub six definitely feels more comfortable lately.
PM-5 miles easy-medium before work this afternoon. More heat training I guess..
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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-6 miles on the parkway/7th.
PM-6 mile jog before work. No watch.
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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 | | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| AM-10 miles up 9400/13th/ob. Much cooler this morning and the heart rate at MP pace definitely reflected it.
PM-5 miles easy after work. Time for a headlamp especially with the lack of streetlights in my area.
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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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| AM-7 mile steady state run. Did some drills and pickups on the grass common to practice form and footstrike. Also working on getting the hips straighter and developing more of a mid-foot strike placement. Overall just trying to be more aware of better running economy.
PM- 3 miles before work. No time for more.
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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 | | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
| AM-13 miles with LT intervals. union/94th/7th.
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| Under Armour Black Micro Miles: 13.00 |
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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 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-5 mile jog to the local big box and back. Time to take a mileage cut back week..
My son made meatloaf with seasonings composed of oregano, chopped garlic, turmeric, (powerful antioxidant from what I'm told.) onions and parsley. He's a born chef. Talk about a recipe for torn muscles..
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles easy. Backing off things until I feel some legs come back.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 mile easy jog/run.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A friend of mine from high school as well as SLCC passed away yesterday. He was a huge help on many of the assignments and projects we had. I just wish I had kept in touch.. He was also a runner like us. Life is short people, live the best you can and enjoy every moment out there. Something for this guy to start living up to better.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 mile jog at SHP. NO watch.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 mile with the last 3 around 6:40/mi pace. 7th/13th.
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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 | | 8.00 | 2.00 | 6.00 | 0.00 | 16.00 |
| AM-Out to Porter Rockwell trail from home o/b. Last 4 miles at 5:43-5:46/mi. Saw the ballon launch overhead on the way out. Pretty cool sight. I only wish that I would have had my phone to take pics. What a run..
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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 |
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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 mile recovery jog. No watch.
Hoping now to finish my book titled; "Brave Companions" by David McCullough. Fascinating compilation of short biographies and their influence not only on the history of America, but also each other. I really enjoyed this one:) You can hear McCullough's voice and narrative in every page..
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 miles on 7th o/b.
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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 | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| AM-10 mile steady state run at SHP. Last loop in 11:45. Not bad.
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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 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 miles with some pickups at the end for turn over.
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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 | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| AM-7 miles with 4 miles of hill surges up 94th. Grueling to say the least.
PM-5 mile recovery jog.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-6 miles easy on the parkway trail.
PM-4 mile jog on 7th late after work. Nice and cool for a change..
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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 | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| AM-12 miles with a 5 mile pickup at the end. Felt ok but could definitely feel some stiffness so I pulled the plug on going long and cut it back. Don't want risk things being so close to the HTC relay this week.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles easy. Last two picked up the pace around 6:30-47/mi. Considering the previous two runs were around LT or just below, this gives me a good indicator of what my marathon pace would be on a flat course. As long as glycogen stores hold out I should be able to run sub 2:50 at TOU. No promise however.. Longest long run was 19 miles with the most being around 13-16 all be it with MP quality.
Considering I just completed Hood to Coast with four legs just recently I'm not sure if this is folly and wishful thinking.. Legs are not tired, but nonetheless do not feel snappy either.. Last 5k was at Draper Days was timed at 17:42. Best guess avg mileage for this year around 60-65 mpw. What are your thoughts FRB?
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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: |
Top of Utah Marathon (26.21 Miles) 02:58:25, Place overall: 16 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.21 | 0.00 | 0.00 | 26.21 |
| Early AM- What a race.. Not my fastest by any means but definitely the most interesting and enjoyable for sure:) My hat is off to Keith Andersen for teaming up with me in the last miles to keep things going. Nothing like conversation and some light humour to keep the spirits up in the closing miles. Thanks Keith:) Also had the privilege to run with some of the women in the middle miles. And then there was Katie Thompson, she was having a great race:) At somewhere around mile 16 after some discussion about her competition and how she was feeling, I told her that I needed to back off and she needed to push ahead and catch her competition. Catch them she did.. Way to go Katie!
I really so desperately wanted to quit at mile 21 and was convinced that I was out of the money. But something told me No! You are not going to quit Steve.. You need to finish this race. The outcome doesn't matter.. Just finish ok? I managed to do that somehow and I'm not totally sure why.
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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-Easy 10 mile jog this morning. Probably around 8/min-7:30 pace. Definitely felt the pickup at the end.
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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-Another base builder. Easy 10 miler at 7:30-8:30/min mile. Sandy Parkway Trail.
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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 | 0.00 | 4.00 |
| AM-4 mile jog up 7th/Union.
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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 up and down 9400s/7th. Felt crazy tired this morning for some reason..
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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 | 0.00 | 4.00 |
| AM-4 miles at 8-7:30/mi on the treadmill. Just rebuilding the aerobic base and fat furnace is the goal now. Pretty sure that was one of the contributing factors in last Saturday's underperformance.
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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 with 8 on the treadmill and 2 on the road. 7:30-8:00/min/mi. Mostly 7:30ish.
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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 |
| AM-6 miles with weights at the gym.
Took a mile walk with the boys after school. Trying to get them into taking ski lessons this year in order to keep them active. And also open to the possibilities of sports and active outdoor life.
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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 | 0.00 | 4.00 |
| AM-4 miles on the mill at the gym. Lower body weights and crunches.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Off.
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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 aerobic. 7th/13th east o/b. Amazing fall running weather this morning.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Did upper body weight work out later at the gym.
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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 | 0.00 | 4.00 |
| AM-Managed to swing 4 miles today. Now that I'm a month out from TOU it's probably time to start training. It was good though to take a break away and do something different for a change.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles easy. Really warm out this morning. The wind got a little crazy at some points..
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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 | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| Ten miles on the parkway trail. 7th east loop. Tailwind coming back was a nice boost.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM-10 miles steady. 7th/13th up to Dimple Dell.
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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. Union/heights. o/b.
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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 | 0.00 | 4.00 |
| AM-4 miles easy. Picked up the pace on the last mile at 6:57.
PM-No run.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles easy-steady state. 75-80% mhr. 7th/9400s o/b.
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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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM-7 miles Union/7th Felt smooth and easy this morning for some reason.
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| Reebok Running Shoe Miles: 7.00 |
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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 | | 1592.85 | 270.71 | 107.00 | 36.21 | 2006.77 |
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| Nike Pegasus Miles: 949.10 | Reebok Running Shoe Miles: 442.35 | Brooks T-7 Miles: 10.00 | Under Armour Black Micro Miles: 453.00 |
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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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