| Location: St George, Member Since: Mar 10, 2009 Gender: Male Goal Type: Other Running Accomplishments: Best 10K: 2013 Spectrum 10K 40:34
Best Half Marathon: 2012 Dog Town 1:29:57
Best Marathon: 2013 St George 3:12:15
Best 50-miler 2012 8:36 Short-Term Running Goals: Keep running!!!! Long-Term Running Goals: Keep Running!!! Personal: I am married with eight children. All of them are ours. My wife is so awesome! Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 378.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 61.50 | 36.25 | 3.50 | 0.00 | 101.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 mi TM warm-up. crossfit
10 minutes of bench press. 15 K2E and 7 front squats (115#), 15 T2B and 7 front squats, 15 K2E and 7 front squats.
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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 |
| Lunch time run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Crossfit w/ 1 mile warmup
60 sec. amrap squat cleans, 95#
60 sec. amrap burpee box jump, 20″
*rest 2 minutes x 4 sets all @ 85% intensity (max 97% (yea...right!?))
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60 sec unbroken wall balls, rest 15 sec
60 sec unbroken russian kb swings, 55#, rest 15 sec
60 sec unbroken thrusters, 65#, rest 15 sec
60 sec unbroken sit-ups
*rest 3 minutes x 2 sets all @ 70% intensity (max 97% (more like vomit thresh hold!?))
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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 |
| 3.3 mi on road @ 8:14 ave. 6.2 mi on the TM (7.0) @ 8:20 ave. 1 min surges (8.0) at the end of every mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 2 mi WU, 2.5 mi of ladders, 2 mi cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 1.25 | 0.00 | 0.00 | 2.75 |
| Crossfit with 1.5 mile warm up run
Complete 5 Rounds for time: (27:10)
Run 400 m (TM 8mph)
14 One arm KB snatch 45# (7 reps per arm)
20 pull downs 45#
25 Sit-ups
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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 |
| Bloomington loop. dragged! ave 8:14
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Crossfit with 1 mile warm up
A.1 Weighted (30#) Pull up, 5.5.5, rest 30 seconds
A.2 FLR, 70 seconds x 2 sets unbroken, rest 45 seconds
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2 rounds of time:
20 ring dips
15 R arm OH lunge steps, 35#
15 L arm OH lunge steps, 35#
75 double unders
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| lunch time run
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| long walk with cathy
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| same long walk with cathy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 2.00 | 0.00 | 4.20 |
| track with cathy. 50, 100, 200
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| lunch time run. ave 7:44
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Crossfit warm up with 1 mile run. Didn't do the WOD. most core work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 1 minute pick ups after each mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.20 | 0.00 | 0.00 | 11.20 |
| ave 7:45
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 1.00 | 1.50 | 0.00 | 5.90 |
| TM... 1.2 mi warm up(8:35), 2 ladders w/ 2 min recovery, 8x200 (7:00) with 400 (8:35) recovery, and 1/2 mi cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.30 | 0.00 | 0.00 | 9.30 |
| Around town. ave 7:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 1.2 mile warm up with crossfit warm up. 4 ladders (7,7.5,8,8.5) last ladder added one more at 8.8. cool down 1.2
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
| Lunch time run. ave 7:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 61.50 | 36.25 | 3.50 | 0.00 | 101.25 |
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