| Location: Salt Lake City,UT,United States Member Since: Sep 14, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 155.99 | 24.25 | 12.25 | 0.00 | 67.33 | 259.82 |
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| Elliptical Miles: 29.33 | Nike Lunar Elite 2 Miles: 103.53 | Stairmaster Miles: 31.70 | Rowing Machine Miles: 2.30 | Saucony ProGrid Omni 7 Miles: 60.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6:52 pace around Liberty Park. My groin is very sore. I must have used some new muscles in the 5k. |
| Nike Lunar Elite 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.33 | 7.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 3.00 | 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 5.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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| Nike Lunar Elite 2 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Casual run north to 11th Ave and back through the U and Sugar House. 6:43 pace
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| Nike Lunar Elite 2 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 10.50 | 15.50 |
| I finally was able to do 500 floors in an hour on the stair master. The machine says that is 10.5 miles but that seems crazy because that is faster than a 6 min/mile pace. The effort however, is more than a 6 min pace so I am giving myself the credit. :) 5 miles easy after the stair master. I probably lost 5 - 10 lbs in sweat. |
| Stairmaster Miles: 10.50 | Nike Lunar Elite 2 Miles: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Nike Lunar Elite 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Nike Lunar Elite 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 | 6.30 |
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| Elliptical Miles: 4.00 | Rowing Machine Miles: 2.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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| Nike Lunar Elite 2 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 3.50 | 0.50 | 0.00 | 0.00 | 5.50 |
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| | Race: |
SLCTC Winter Series 10k (6.2 Miles) 00:33:37, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.30 | 0.00 | 6.20 | 0.00 | 0.00 | 10.50 |
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This race wasn't as interesting or close as the last but I didn't mind because the result was the same. There was a big tail wind going out which explains the fast 5k but as the 4-6 splits show, I was SLOW coming back. Another factor for the slow return was that I probably went out a little too fast. The strategy must have worked however, because I dropped my closest competitor (same young guy from 2 weeks ago) at mile 1, and didn't see him for the rest of the race. I think I finished a couple of minutes ahead. 5:06, 5:11, 5:11 (16:04 5k), 5:39, 5:38, 5:39
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| Nike Lunar Elite 2 Miles: 10.50 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| Cross country skiing near Bryce Canyon. I am terrible. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.53 | 0.00 | 0.00 | 0.00 | 0.00 | 11.53 |
| 7,000 to 8,200 ft. and back. 7:10 pace |
| Nike Lunar Elite 2 Miles: 11.53 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran around Liberty Park on the cinder track for the first time in probably 10 years. I think I will do it more often because it's a nice break from the asphalt. 6:35 pace
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| Nike Lunar Elite 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 1.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran through Millcreek, up to 27th East and back through Sugar House. 6:45 pace. |
| Nike Lunar Elite 2 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Saucony ProGrid Omni 7 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Saucony ProGrid Omni 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran through Holiday. 5 days with runs over 10 miles is first for the year. 6:44 pace. |
| Saucony ProGrid Omni 7 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.60 | 0.00 | 0.00 | 0.00 | 10.70 | 13.30 |
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| Stairmaster Miles: 10.70 | Saucony ProGrid Omni 7 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.56 | 0.00 | 0.00 | 0.00 | 0.00 | 11.56 |
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6:39 pace. A couple of laps around Liberty Park and back.
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| Saucony ProGrid Omni 7 Miles: 11.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 2.25 | 1.25 | 0.00 | 2.00 | 7.50 |
| 2 miles on eliptical, 2 miles @ 6:45, 2.25 @ 5:55, 1.25 & 4:56. After .25 at 12.1 mph the treadmill started squeaking and smelling funny. It's probably broken. |
| Elliptical Miles: 2.00 | Saucony ProGrid Omni 7 Miles: 5.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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| Saucony ProGrid Omni 7 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 3.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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| | Race: |
SLCTC Winter Series 15k (9.3 Miles) 00:51:50, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.00 | 4.30 | 0.00 | 0.00 | 14.30 |
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After my warm up I wasn't sure how I would feel. I think the pre race coffee was a bad idea. I wanted to run 17, 17 and then possibly negative split the last 5k. I was on target after the first 5k but I started fading a bit at the half way point. At that point I was caught by Jamal (17 year old runner from Cyprus High) but I was only able to stick with him for a half mile. I think the middle 5k was more like 18 and then I might have finished in 17. Ok race given that I didn't feel great. Last year I felt amazing and I was only 20 seconds faster. This tells me that I am improving. I will check my splits later.
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 | 14.00 |
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| Elliptical Miles: 3.50 | Stairmaster Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 155.99 | 24.25 | 12.25 | 0.00 | 67.33 | 259.82 |
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| Elliptical Miles: 29.33 | Nike Lunar Elite 2 Miles: 103.53 | Stairmaster Miles: 31.70 | Rowing Machine Miles: 2.30 | Saucony ProGrid Omni 7 Miles: 60.56 |
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