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Week starting Nov 10, 2013

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Location:

Lehi,UT,United States

Member Since:

Dec 03, 2012

Gender:

Male

Goal Type:

5 K Finish

Running Accomplishments:

PRs

Aided

  • 5k - 14:58 (Big Cottonwood 5k 2013)
  • 10k - 32:14 (Deseret News 10k 2013)
  • Half - 1:09:07 (AF Canyon Half 2013)
  • Marathon - 2:25:22 (St. George Marathon 2013)

Unaided

  • 400m - 48s
  • 800m - 1:52.1s
  • 5k - 15:59 (Solo Track Race 2013)
  • 4M - 20:06 (Earn your turkey race 2013)
  • Half - 1:14:11 (St. George Half 2013)

Long-Term Running Goals:

Find my limits

Personal:

Married to Ashley and we have 6 children.

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Universe Lifetime Miles: 118.80
Bare Foot Lifetime Miles: 8.80
Minimus Green Lifetime Miles: 67.80
Hoka Lifetime Miles: 521.60
Type A6 Lifetime Miles: 98.00
Lunar Racer 3 Lifetime Miles: 247.30
Kinvara 4 - Blue Lifetime Miles: 344.90
Provision 2 - Green Lifetime Miles: 426.15
NB 1400v2 Lifetime Miles: 130.00
Hoka Contact 2 Lifetime Miles: 243.46
Asics Clod Hoppers Lifetime Miles: 157.55
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.500.008.100.0063.60
Altra Provision Green Miles: 20.50Kinvara 3 - Red Miles: 23.00FastTwitch 6 Miles: 11.00Blue Pegasus 30 Miles: 9.00
Night Sleep Time: 22.00Nap Time: 0.00Total Sleep Time: 22.00Weight: 147.50Calories: 0.00
Mon, Nov 11, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am @ Scott's house with Matt, Scott, Reed and Toni. Easy pace, felt great.

Altra Provision Green Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Tue, Nov 12, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Thanks giving point loop from Matt's house.

Kinvara 3 - Red Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Nov 13, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.005.000.0011.00

WORKOUT

Met the group at the Jordan River Trail. Planned on 3x2m. 3 up, 3 down.

2m - 10:30 (5:16,5:14), .25 jog
2m - 10:39 (5:20, 5:19) , .25 jog
1m - 5:24

There was a small hill at the end of the last mile and it pretty much shut me down so I ended early. Felt ok, not great though. It was cold.

FastTwitch 6 Miles: 11.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Comments(4)
Thu, Nov 14, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Murdock Trail easy miles with Copper.

Blue Pegasus 30 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Fri, Nov 15, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy, windy, chilly run with Scott, Chad and Brandon from my house around Lehi.

Altra Provision Green Miles: 10.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 148.00Calories: 0.00
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Sat, Nov 16, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.100.0012.10

Solo effort today. It was a windy, rainy/snowy, a chilly 33º day. Ashley had a meeting in the morning so I didn't get out until 11am. I was debating between Suncrest and a tempo 5k. Decided on the 5k. 3 up, 5 down. A few strides. The course is aided (about 20 ft per mile) with a big down hill the last 1/3 mile or so. 

Splits: 4:58, 5:10, 4:57, :27 - 15:32 (5:00 avg). 

The 2nd mile was into a brisk head wind which slowed me way down; I hate wind. Otherwise felt great.

 

Kinvara 3 - Red Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 147.00Calories: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.500.008.100.0063.60
Altra Provision Green Miles: 20.50Kinvara 3 - Red Miles: 23.00FastTwitch 6 Miles: 11.00Blue Pegasus 30 Miles: 9.00
Night Sleep Time: 22.00Nap Time: 0.00Total Sleep Time: 22.00Weight: 147.50Calories: 0.00
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