Fly on the Wall

Week starting Apr 08, 2012

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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.
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.309.006.000.0057.30
Mon, Apr 09, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

JRP. Legs tired from lots of walking last week.

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Tue, Apr 10, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.006.000.008.30

EZ warm up.  3, 2, 1 strength intervals @ <6:40 w/ 1 or 1/2 mile recovery jog and walk.  Cool down.

3@6:37, 2@6:38, 1@6:39  6:38 ave. (felt ok.  78º.  13 to 17mph w/ gusts to 23mph head wind last 2 miles) 

 Previous week:

 3@ 6:37, 2@ 6:36, 1@6:33.  6:36 ave.  (felt ok. 10 mph head wind last 2 miles )

Comments(1)
Wed, Apr 11, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

ez on JRP 

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Thu, Apr 12, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.509.000.000.009.50

 

 Short warm up and cool down. 9 miles at roughly marathon pace in the middle. Goal was sub 7:00ish.   I don't like running in cold rain.  

6:58, 6:58, 6:59, 6:59, 6:58, 6:57, 6:57, 6:56, 6:56 .  ave 6:58.  (9-13mph WNW wind & RAIN, 41º)

Previous weeks-  

6:57, 6:57, 6:54, 6:57, 6:55, 6:58, 6:56, 6:50.  ave 6:56. (16mph N wind)

6:58, 6:59, 7:00, 6:57, 6:59, 6:57, 6:55, 6:57.  ave 6:58.  (12mph S wind) 

6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57.  ave 6:59. (15mph S wind!) 

6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46.  ave 6:55

6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47.  ave 6:56   

6:59, 7:00, 7:02, 7:03, 6:52, 6:54.  6:54.  ave 6:58 (8mph NW wind)

7:02, 7:02, 7:07, 7:03, 6:56, 6:47.  ave 6:59 (10 mph NNW wind, headwind out)

7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59

7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind) 

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Fri, Apr 13, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

JRP EZ. Felt ok.

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Sat, Apr 14, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.300.000.000.0016.30

Downtown and City Creek canyon. Felt better than anticipated, though not fast.

 

I guess your not supposed to run through City Creek Center. :( 

Comments(10)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.309.006.000.0057.30
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