Fly on the Wall

November 05, 2024

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Location:

Salt Lake City,UT,

Member Since:

Nov 14, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

50k:  4:59 at Buffalo Run in 2010  (32 miles)

Marathon:  3:01 at St. George in 2009!

Half:  1:29 at Painter's/ St. George in 2009.  1:27 at Salt Lake in 2009 (aided course)

10k: 40:53 Greek Festival 10k at Sugar House park in 2010.

5miles: 32:10 Dam 2 Dam in 2009.  Master's winner.

5k: 20:00:00  19:54 in May 2010.

2008:  Ran the Slam + Boston

I need to update this!

Short-Term Running Goals:

Carpe Diem.

Don't trip over my own feet.

Long-Term Running Goals:

Keep running.

Personal:

1 wife

1 girl child

1 boy child

1 big dog

1 little dog

I'm a geologist for my day job.
Click to donate
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Tue, Feb 21, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.003.000.005.00

1/4 warm up.  1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 1/2 mile cool down. Goal pace about 6:10

6:01, 6:02, 6:03, 6:01, 6:03, 5:50.  6:01 ave pace over 3 miles.  Did not feel too bad. 

6:06, 6:04, 6:07, 6:09, 6:04, 5:51. 6:07 ave 

6:13, 6:08, 6:10, 6:06, 6:13, 6:06.  6:09 ave

6:10, 6:12, 6:13, 6:14, 6:09, 6:04.  6:11 ave 

6:09, 6:07, 6:12, 6:16, 6:11, 6:08.  6:11 ave

6:16, 6:13,  6:16, 6:20, 6:26, 6:07.  6:17 ave 

Comments
From Smooth on Wed, Feb 22, 2012 at 16:11:22 from 174.27.219.252

NICE interval workout!!! So consistently speedy! :)

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