Fly on the Wall

Week starting Apr 22, 2012

15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,

Member Since:

Nov 14, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Half:Â 1:29 at Painter's/ St. George in 2009.Â 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.Â Master's winner.

5k: ~~20:00:00~~Â 19:54 in May 2010.

2008:Â 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

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
43.20	10.00	6.00	0.00	59.20

Mon, Apr 23, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

JRP

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Tue, Apr 24, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.40	0.00	6.00	0.00	8.40

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@6:39, 1@6:39. 6:38 ave. (82º. 16 w/ gusts to 25mph south wind)

Previous weeks:

3@6:31, 2@6:37, 1@6:32. 6:33 ave. (started first interval too fast and decided to keep the pace a bit faster)

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)

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

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Wed, Apr 25, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

JRP with co-workers for part of it.

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Thu, Apr 26, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

JRP. Supposed to do my pace run today, but was in Park City for work and was to tired after work. I will do the pace run tomorrow and pay for it during my long run on Saturday. :(

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Fri, Apr 27, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.50	10.00	0.00	0.00	10.50

Short warm up and cool down. 10 miles at roughly marathon pace in the middle. Goal was sub 7:00ish. Felt OK but I'll hate myself in the morning (long run).

6:56, 6:57, 6:57, 6:58, 6:56, 6:58, 6:55, 6:56, 6:56, 6:53. ave 6:56. (17-20 mph NW wind!)

Previous weeks-

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

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)

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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Sat, Apr 28, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.30	0.00	0.00	0.00	17.30

EZ mile up and down City Creek Canyon. Legs a sore and tired but not as bad as expected.

Comments(9)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
43.20	10.00	6.00	0.00	59.20

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