Fly on the Wall

Week starting Jun 12, 2011

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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
24.706.600.003.3034.60
Mon, Jun 13, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

JRP.  1.5 miles at a faster pace with the fast guy.  1.5 slow miles alone.

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Tue, Jun 14, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

JRP ez.  Just a bit of soreness remains in my quads and left ankle.

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Wed, Jun 15, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

JRP EZ.  I was hoping to run intervals but I felt like I really needed another recovery day.

It is finally warm, but only for today I think.

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Thu, Jun 16, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.700.000.003.306.00

 

JRP.  Ladder of intervals, 0.25, 0.5, 0.25, 0.75 0.75 0.5 0.25, & 0.3 with 0.25 very slow recovery jog/walk.   Goal pace <6:10

0.5 warmup

0.26 @ 5:59

0.51 @ 6:07

0.75 @ 6:06

0.75 @ 6:03

0.5 @ 6:08

0.25 @ 6:08

0.3 @ 5:57

0.6 recovery

When I run hard intervals I feel awful and have negative thoughts while I'm doing them.  Then almost as soon as I'm done I feel pretty good and have positive thoughts.

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Fri, Jun 17, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

EZ.  Downtown, Memory Grove....

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Sat, Jun 18, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.506.600.000.008.10

Mouth of Provo Canyon up river trail past Bridal Veil Falls and back.  This should have been a pace run but I'm not sure what pace to run uphill and downhill.  I just ran hard uphill and tried to keep it below 6:45 downhill.

 1.1 mile warmup. 3 miles up canyon. 3.6 miles down canyon.  0.4 mile cool down.

up 7:10, 7:28, 7:43

down 6:45, 6:42, 6:41, 6:45

ave.- 7:03

http://connect.garmin.com/activity/93736112 



Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.706.600.003.3034.60
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