| 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 | | 76.65 | 32.00 | 1.00 | 0.00 | 109.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.40 | 0.00 | 0.00 | 4.40 |
| run. ave 7:45
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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 |
| Crossfit. Did half the req's. sore today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.70 | 0.00 | 0.00 | 8.70 |
| Bloomington ranches loop. ave 8:03
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.50 | 0.00 | 0.00 | 0.50 |
| Crossfit (9:54)
For Time:
25 bar dips
25 K2E
25 ground to OH, 95#
25 DU
25 SDHP, 95#
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800 meter run
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| | Race: |
snow cyn half (13.1 Miles) 01:38:52, Place overall: 147, Place in age division: 14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Very nice morning for a run. Kept it easy! Feel Great!! ave 7:33
overall 147/1244 Male 98/429 Age 14/52
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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 |
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A. Pull up ladder 1-5 x 5 sets. Not for time
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15 minute AMRAP:
12 push ups
7 T2B
10 burpees
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3 minutes of accumulative Plank
WOOF!!! That was a beast. Just the warm up & the pullups had me worn out! 6 rounds on the amrap.
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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 |
| Lunch time run. ave 8:10. Nice day! Feel good
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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 |
| Crossfit
A1. 60 sec. unbroken kb swing amrap x 3 sets @ 55#; rest 30 sec.
A2. 60 sec. amrap box jump @ 24″ x 3 sets; rest 30 sec.
A3. FLR on rings – 60 sec. UB x 3 sets; rest 3 minutes
B1. Wt. Back Ext., 10 x 3 sets (3by2 count); rest 60 seconds
B2. Laying barbell Tricep ext., 10 x 3 sets, (2by1 count), rest 60 seconds
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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 |
| easy with cathy in hawaii
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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 |
| TM hill intervals
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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 |
| wikiki
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| Did a loop around diamondhead crater
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 8mi Diamondhead crater
18mi Wa'ahila ridge trail. To the top of olympus!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Manoa Falls
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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 |
| TM easy progressive
1mi (6.7,6.9,7.1,7.3) 2mi (6.7,7,7.3,7.6) 3mi (6.7,7.1,7.5,7.9) 4mi (6.7,7.2,7.7,8.2), 5mi (6.7,6.9,7.1,7.3)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 1.00 | 0.00 | 1.25 |
| Crossfit (time: 16:25)
A. Back Squat – 2 x 5 sets @ (3by1 count), build each set – NO MAX
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2 rounds for time of:
Run 800m
50 Push Press 75#
20 Burpees
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10 evil wheels (2x10)
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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 (12 & 1/3 amrap) 1 mi warm-up on the TM
A. Back Squats (work on technique)
B. 15 min amrap “Cindy”
5 pull-ups
10 Push-ups
15 squats
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| Bloomington loop Extended. Kind of a tempo run. Ave 7:34
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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 |
| Crossfit
45 sec. amrap pull ups
45 sec. amrap hang squat clean, 95#
45 sec. amrap double unders
45 sec. amrap unbroken wall balls
*rest 3 minutes x 5
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4 min FLRs
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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 |
| 4 mile walk with family
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Easy run. ave 8:14
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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 |
| Blommington loop plus 2 loops at park. Ave 7:48
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 76.65 | 32.00 | 1.00 | 0.00 | 109.65 |
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