| 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 | | 32.30 | 4.00 | 0.00 | 0.00 | 162.50 | 198.80 |
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| Bike Miles: 221.00 | Saucony Ride 7 Miles: 10.00 | Elliptical Miles: 14.00 | Stairmaster Miles: 121.25 | Rowing Machine Miles: 7.25 | Treadmill Miles: 18.25 | Saucony Kinvara 2 Grey Miles: 2.00 | Nike Free 5.0 Black Miles: 22.30 |
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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 |
| Ran about 7 miles around Sugar House with Rob, Jake, Josh, Jon, and Kramer then looped back to my car. We looked more official than the guys in the gym shorts running around the park.
After the run I drove to the gym and biked (3 min warm up, 20 min hard, 3 easy, 5 hard) then did lots of calf exercises and stretching.
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| Bike Miles: 10.00 | Saucony Ride 7 Miles: 10.00 |
| | Comments(6) |
| | 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 |
| 70 minute spin class, 10 elliptical, 10 rowing and 10 stairmaster. Apparently I picked the right day for spin because the instructor raffled off prizes during the class to celebrate super bowl Sunday and she only played music from Jock Jams.
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| Bike Miles: 25.00 | Elliptical Miles: 1.00 | Stairmaster Miles: 1.50 | Rowing Machine Miles: 1.50 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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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 | 5.00 | 5.00 |
| shoveling, 15 min elliptical, 70 min spin class (5 x 5 minute power intervals), 15 min stairmaster, 10 min rowing. 5 x 5 at threshold effort was tough.
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| Bike Miles: 22.00 | Elliptical Miles: 2.00 | Stairmaster Miles: 2.00 | Rowing Machine Miles: 1.00 |
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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 | 11.00 | 11.00 |
| AM crosstraining and PM bootcamp. We did push ups and planks then a 13 station circuit workout two times. Each station was a minute. I can't decide which station I hated the most.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 | 10.50 |
| 3,3,5,6,6,6 minute Intervals on the stairmaster with 1.5 minute rest in between. What's the deal these days with people ending every sentence with, "fun times"?
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 | 13.00 |
| stairmaster, 2 miles of running on the TM and calf exercises. busy day at the gym.
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| Stairmaster Miles: 11.00 | Treadmill Miles: 2.00 | Saucony Kinvara 2 Grey Miles: 2.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 | 4.25 |
| 60 minutes spin, then 10 mins elliptical, stairmaster and rowing. I did my own spin class today because the class on 9th east is far away and it's taught by a crazy woman. My class had no music and consisted of a 5 minute warm up then 11 x 3 on and 2 off. Simple.
Acupuncture in the afternoon. I am sure my ankle that has been swollen for 6 months and my achilles will be magically fixed.
I am going to try San Qi to help blood flow and Bromelgin for inflammation. My ankle hasn't changed size in 6 months so I figure it's worth a shot.
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| Bike Miles: 20.00 | Elliptical Miles: 1.25 | Stairmaster Miles: 1.75 | Rowing Machine Miles: 1.25 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 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 | 5.00 | 5.00 |
| 15 min elliptical, 65 min spin, 10 min stairmaster and 10 min rowing. Best part about waking up early is getting the closest parking spot to the gym entrance.
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| Bike Miles: 20.00 | Elliptical Miles: 2.25 | Stairmaster Miles: 1.50 | Rowing Machine Miles: 1.25 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| AM stairmaster and PM bootcamp. We passed little cones while doing squats, pushups, planks, and several varieties of crunches. Our coordination was lacking.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 12.00 | 13.00 |
| hard session on the stairmaster then 1 mile running on the tm
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| Stairmaster Miles: 12.00 | Treadmill Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Bike Miles: 15.00 | Treadmill Miles: 1.00 |
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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 | 3.00 | 3.00 |
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| Bike Miles: 15.00 | Elliptical Miles: 3.00 |
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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 | 6.00 | 6.00 |
| elliptical, 65 mins spin, stairmaster, arm bike, rowing machine and calf stretches/exercises. My legs were pooped after spin.
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| Bike Miles: 20.00 | Elliptical Miles: 2.50 | Stairmaster Miles: 2.25 | Rowing Machine Miles: 1.25 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| AM: stairmaster
PM: bootcamp that included sets of planks and pushups then 6 x 6 station circuits
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 | 11.00 |
| stairmaster and 1 mile on the TM
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| Treadmill Miles: 1.00 | Nike Free 5.0 Black Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 3.25 | 13.25 |
| I decided to give running a try today on the treadmill. We'll see tomorrow if I did any damage. Warmed up 1 mile on elliptical then did 10 miles on the treadmill at 0% incline to prevent straining my achilles. First 5 miles in 33 mins and last 5 in 27. Last 5 were 5:55:5:42,5:25,5:10,and 4:50. I was surprised that my breathing wasn't too labored until I dipped under 5. The short and hard intervals on the bike and stairmaster at threshold over the last couple of months must be helping my aerobic system. All is never lost.
PM: casual ~19 mile FLAT bike ride on the JRP and Legacy Parkway. Nice to ride a bike outside for a change.
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| Bike Miles: 19.00 | Elliptical Miles: 1.00 | Stairmaster Miles: 2.25 | Treadmill Miles: 10.00 | Nike Free 5.0 Black Miles: 10.00 |
| | Comments(5) |
| | 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 |
| 60 mins self instructed spin with no music or fan. 12 x 3 on/2off. After 4 intervals I really didn't want to do another 8. Fortunately I started feeling better and managed to get it done. Stairmaster, elliptical, rowing, lots of calf raises and stretching afterwards.
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| Bike Miles: 20.00 | Elliptical Miles: 1.00 | Stairmaster Miles: 3.50 | Rowing Machine Miles: 1.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.55 | 0.00 | 0.00 | 0.00 | 2.00 | 6.55 |
| Easy day partly a result of getting a late start.
2 miles on stairmaster then 4.5 on treadmill. So far so good with the achilles!!
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| Nike Free 5.0 Black Miles: 4.55 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 1.50 | 5.00 |
| Mini brick workout of sorts. 1.5 mile elliptical, 1 mile run on TM, 65 minute spin (speed and endurance intervals) then 2.5 miles on TM. The legs held up pretty well until I took the stairs at work. Fortunately we only have 6 floors.
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| Bike Miles: 20.00 | Nike Free 5.0 Black Miles: 3.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| AM: stairmaster
PM: bootcamp ~ 25 minutes of abs then a mix of lunges, curls, stairs, push ups, and floor touches
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 1.00 | 0.00 | 0.00 | 6.50 | 9.75 |
| stairmaster and 3.25 on TM
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| Treadmill Miles: 3.25 | Nike Free 5.0 Black Miles: 3.25 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 32.30 | 4.00 | 0.00 | 0.00 | 162.50 | 198.80 |
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| Bike Miles: 221.00 | Saucony Ride 7 Miles: 10.00 | Elliptical Miles: 14.00 | Stairmaster Miles: 121.25 | Rowing Machine Miles: 7.25 | Treadmill Miles: 18.25 | Saucony Kinvara 2 Grey Miles: 2.00 | Nike Free 5.0 Black Miles: 22.30 |
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