| 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 | | 16.20 | 3.00 | 0.00 | 0.00 | 19.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Crossfit
Strength: 3 rounds of good mornings (45#), and bar dips (20, 15, 14x)
WOD:
1000 meter row (time: 3:43)
30 power cleans (95#)
50 wall balls (20#)
Feeling better... nice run with new shoes. Ran after crossfit. Getting cold when the sun drops. Splits: 8:10, 7:58, 7:56, 7:49, 7:46 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
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Crossfit
Str: 8,8,5,3 Bench(135, 140, 145, 155#) and DB rows (30,35,40,45#)
WOD: 6 rounds of:
10 push-ups
10 weighted squats (20# DB in each hand)
25 sit-ups
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1 mile run
We did this at the rec ctr and ran on the TM. Half mile run warm-up on TM before WOD. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| Started out easy, then decided to make it a tempo run. Mile 3-5 was tempo. I'm sure I will pay for this tomorrow. Splits: 8:11, 7:55, 7:25, 7:39(hill), 7:12, 7:43, 8:01, 8:00. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
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Not sure if I should have kept going this morning. I figured I would stop hurting after a short time of slow running. It never did... so I walked/run until I got back to my car. This recovery is very frustrating!!! I have never had it take this long or hurt this bad!
Crossfit
4 sets of:
4 reps of Front squats (65, 85, 95, 105#)
4 reps of box jumps (30")
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3 rounds for time:
400m row
15 thrusters (65#)
15 burpees
10 HSPU |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
7 rounds of:
10 kb sdhp (45#)
7 hang power cleans (95#)
2 rope climbs
By the end of round 2 I was shaking from exhaustion. On my 5th round I couldn't hold on to the rope any more. I almost fell both times. Round 6 and 7 I switched from rope climbs to 5 reps of pull ups. Even the pull ups were tough. Great workout!!! I will feel this one for a few days. (Prescription was 50# kb and 115# hang power cleans) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 3.00 | 0.00 | 0.00 | 19.20 |
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