Fly on the Wall

Week starting Jul 17, 2011

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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
50.10	7.00	0.00	3.00	60.10

Sun, Jul 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.10	0.00	0.00	0.00	14.10

City Creek EZ. Slow up hill. Down hill paces not so bad.

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Mon, Jul 18, 2011

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

6 EZ recovery on JRP.

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Tue, Jul 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.60	0.00	0.00	3.00	5.60

Same interval ladder as previous weeks. 79°, 47% humidity (really balmy for around here), 8 mph south wind. Almost exactly the same conditions as last week.

Here are my times as compared to previous weeks (most recent to the left). I didn't wear a heart rate monitor and was not running as fast as I could, so this means nothing...

1/4- 6:10, 6:03, 6:09, 6:10, 5:59, 5:52

1/2- 5:59, 6:07, 6:09, 6:05, 6:07, 6:57

3/4- 6:05, 6:09, 6:09, 6:12, 6:06, 6:08

3/4- 6:06, 6:08, 6:09, 6:12, 6:03, 6:07

1/2- 6:06, 6:03, 6:06, 6:17, 6:08, 6:10

1/4- 6:00, 6:02, 5:56, 6:04, 6:08, 5:56

°F 79° 80° 76° 88° 69° 69°

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Wed, Jul 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 EZ JRP

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Thu, Jul 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.30	7.00	0.00	0.00	8.30

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

Uphill this week vs. last 2 weeks.

7:28* / 7:39 / 7:38

8:33 / 8:15 / 8:18

8:36 / 8:36 / 8:36

ave 8:12 / 8:10 / 8:10

Up and down

7:16 / 7:26 / 7:31

Downhill

6:12 / 6:19 / 6:16

6:15 / 6:16 / 6:24

5:57 / 5:57 / 6:08

ave 6:08 / 6:11 / 6:16

Run ave. 7:11 / 7:13 / 7:16

As I was nearing the starting point of my tempo run I saw a bunch of runners headed up the road. A bunch as in about 300 or 6 buses full! It looked like some sort of company team building run. I started in front of the biggest mess of them and passed many of those in front of me. This probably explains why my first mile was 10 seconds fast, which explains why my second mile was 15 seconds slow. Otherwise amazing similarities especially considering I was running by feel and didn't know last weeks splits.

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Fri, Jul 22, 2011

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

City Creek EZ.

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Sat, Jul 23, 2011

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

City of Rocks Idaho. Up, up, down, up, up, up, up, and back.

XT rock climbing with kids and friends. My first time ever.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
50.10	7.00	0.00	3.00	60.10

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