Fly on the Wall

Week starting Sep 09, 2012

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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
49.600.005.500.0055.10
Mon, Sep 10, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.300.005.500.006.80

3, 2, .5 strength intervals.  I haven't done speed work since the spring and I could tell.

.4 warm up.

3 miles at 6:46 ave pace, eased into it- 6:58, 6:42, 6:38 splits.

.5 recovery slog and walk.

2 miles at 6:40 ave pace.

.3 recovery slog (ran out of time so I had to cut this recovery and last interval short).

.5 mile at 6:39.

.1 cool down. 

Comments(6)
Tue, Sep 11, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

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Wed, Sep 12, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

About 13 miles total on trail but it was broken up into several runs.  Highlights include some trails near the west base of Notch Peak, Hell N Moriah Kitchen, and Notch Peak summit (lots of elevation gain and loss).  Very beautiful!!!!!!!!!  I had not been to this area before.  It is amazing.

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Thu, Sep 13, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00


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Fri, Sep 14, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

JRP

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Sat, Sep 15, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.000.000.0018.10

City Creek etc.

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.600.005.500.0055.10
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