Fly on the Wall

Week starting Aug 28, 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
29.30	9.00	6.20	0.00	44.50

Mon, Aug 29, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.20	0.00	0.00	0.00	6.20

ez on JRP

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Tue, Aug 30, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.40	0.00	6.20	0.00	7.60

Early am run. No time for my normal 6 miles of sub 6:40 pace so I warmed up then ran from capitol to Memory Grove, recovered, then ran back. Pretty close to the Leprechaun Lope (and others) 5k route. This is a hilly route.

splits- 7:07, 6:41, 6:09, ~5:57 to finish. 20:34/ 6:37. (more down than up) 1/2 mile recovery.

8:25, 7:33, 6:38, ~6:06 to finish. 23:15/ 7:29 (more up than down)

Some ankle soreness. Didn't feel great about these.

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Wed, Aug 31, 2011

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

too much time at work..... no run.

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Thu, Sep 01, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.40	9.00	0.00	0.00	10.40

Uphill this week vs. last 8 weeks.

7:42 / 7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38

8:13 / 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18

8:17 / 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36

8:33 / 8:38 / 8:25 / 8:16 / 8:17 / 8:34

ave 8:11 / 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10

Up & Down 7:39 / 7:40 / 7:34

Downhill

6:36 / 6:26 / 6:27 / 6:40 / 6:39 / 6:31

6:25 / 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16

6:16 / 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24

5:58 / 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08

ave 6:19 / 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16

Run ave. 7:18 / 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16

Not too good but at least it was not the worst of these runs. I could here my feet slapping the ground on the downhill and my ankle hurt a bit. So was my form poor because my ankle is a bit out of sorts or was my ankle a bit out of sorts because my form was poor?

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Fri, Sep 02, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	0.00	0.00	0.00	10.20

10 miles starting and ending at 10,000 feet elevation! We spent the weekend in a decommissioned forest fire lookout tower in Snowy Range of Wyoming. It was one room with windows all around and 55 feet in the air (on stilts). The views were incredible. We could see 360° for 100s of miles! But it was a long climb down when you had to pee in the night!

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Sat, Sep 03, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	0.00	0.00	10.10

10 miles starting and ending at 10,000 feet elevation. Dirt road and a bit of trail.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
29.30	9.00	6.20	0.00	44.50

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