Fly on the Wall

Week starting Jul 10, 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.
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.157.000.003.0043.15
Sun, Jul 10, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

EZ up City Creek with dog.  Dog got too hot and S L O W E D down....

Comments(1)
Mon, Jul 11, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

10k ez City Creek.

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Tue, Jul 12, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.000.003.005.20

JRP.  Goal- 3 mile ladder @<6:10 with 1/4 mile recovery walk and jog.  80° but some clouds, 7 mph wind, 45% humidity (high for here).

0.3 warmup.  0.25-6:03, 0.5-6:07, 0.75-6:09, 0.75-6:08, 0.5-6:03, 0.25-6:02.  0.6 cool down.  These didn't feel as miserable as they have in past weeks.

 

Comments(2)
Wed, Jul 13, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

day of rest.

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Thu, Jul 14, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.257.000.000.008.25

Same run as last Friday.  1/2 mile warmup.  7 pace miles up and down City Creek Canyon.

Uphill this week vs. last week.

7:39  /  7:38

8:15  /  8:18

8:36  /  8:36

ave 8:10  /   8:10

Up and down

7:26  /  7:31

Downhill

6:19  /  6:16

6:16  /  6:24

5:57  /  6:08

ave 6:11  /  6:16

Run ave.  7:13  /  7:16

Amazing similarities especially considering I was running by feel and didn't know last weeks splits.



Comments(4)
Fri, Jul 15, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

City Creek EZ

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Sat, Jul 16, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

City Creek EZ.  I tripped on the blasted dog leash and fell flat on my face when crossing a wide street (300 West).  Luckily the car stopped for me to pick myself back up and hobble off.  

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.157.000.003.0043.15
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