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Week starting Jun 09, 2013

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Location:

Spanish Fork,UT,USA

Member Since:

May 24, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

In May 2010 I was large and started running. Now I'm much smaller :), -63 lbs.

PR's:

1/2 Marathon - 1:13:25

Marathon - 2:32:40

Short-Term Running Goals:

Merge road and trail running and adventure run bonkers.

Long-Term Running Goals:

Sub 2:30 marathon. Run my best at distances from half marathon to 100 miles.

Personal:

Happily married with 4 great kids. Running is but one of the amazing vehicles for connecting with others and celebrating life. Gratitude!

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.421.006.521.5069.44
Nike Pegasus Miles: 16.20New Balance MR00 Miles: 12.25Kinvara 3 Black Miles: 40.99
Mon, Jun 10, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy with Randy after work. 95 degrees, wow. 7:30

Nike Pegasus Miles: 8.00
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Tue, Jun 11, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.004.001.0012.25

Turnover Tuesday 

The workout today was 16 x 1/4 mile with 1/4 mile recoveries. I did the 1/4's progressive and not too hard to start. The idea was controlled and strong but still get a good stimulus in. Warmed up two miles. The 1/4's were: 78, 78, 78, 77, 77, 76, 76, 76, 75, 73, 72, 72, 70, 69, 68, 68.  Recoveries were all at ~7:45 pace. After the last recovery I ran a mile at tempo effort in 5:45 then ran an easy cool down. Happy with this today. I needed it more for the mental boost than anything :). 6:28 avg for the run.

New Balance MR00 Miles: 12.25
Comments(7)
Wed, Jun 12, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

 Just moving blood. 7:30

Nike Pegasus Miles: 8.20
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Thu, Jun 13, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.520.0010.52

Am - Early morning fun with Matt, Reed and Mike. Easy todayfor the most part. I threw a short fartlek in on the way down 8, 6, 4, 2, 2 from 5:30 down to 4:30 pace on the last one. 7:09

Kinvara 3 Black Miles: 10.52
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Fri, Jun 14, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.701.001.000.5012.20

Slept in today and woke up feeling good. Even better that it wasn't too hot yet so I got out for a run around my town. I left the watch on time of day and just cruised. I pushed a few sections of road and just enjoyed it. Fun way to start a day off. 6:50

Kinvara 3 Black Miles: 12.20
Comments(1)
Sat, Jun 15, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.270.000.000.0018.27

Randy came down and we ran the long Spanish Fork route, beautiful route. It was a perfect morning for it.The time went by very fast. Lots of runners out this morning. Just an easy long cruiser. 7:15

Kinvara 3 Black Miles: 18.27
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.421.006.521.5069.44
Nike Pegasus Miles: 16.20New Balance MR00 Miles: 12.25Kinvara 3 Black Miles: 40.99
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