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Week starting Dec 01, 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
43.654.009.000.0056.65
Blue Pegasus 30 Miles: 21.00Altra Provision Green Miles: 22.65FastTwitch 6 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Mon, Dec 02, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Scott's loop with Reed, Scott and Matt. With yucky weather coming Matt convinced me to do a workout. I wasn't feeling great and knew it wouldn't be pretty. 4 up. 4m in (5:27, 5:29, 5:30, 5:19). 4 down. Weather was nice. Maybe the last decently warm run till spring!

Blue Pegasus 30 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Tue, Dec 03, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Late night at work. Totally wimped out because of the blizzard. I didn't have time to get to the gym. Did 20 minutes of plyometrics (lunges, squats, jumps, etc...).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Wed, Dec 04, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Chilly morning in Boise, ID. I'm here for a funeral. I ran 10 easy miles on a lovely dirt road along a canal through Boise. If it wasn't 19 degrees it would have been very pleasant. I need a better hat.

Altra Provision Green Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Thu, Dec 05, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.005.000.0013.00

Treadmill Fartlek

I've always wanted to try this ladder on the treadmill. It's a Scott Keate and Justin Park special. 

1 min @ 12mph, 1 min @ 10 mph, 2, 2, 3, 3... up to 5 and then back down. I didn't quite make it. I had to slow the "rest" to 8 mph for about a minute on the way back down before getting it back to 10 mph. This was really tough! Hat's off to Scott and Justin for having completed the whole thing.

Ended up with 5 miles at 5:00 and  ~4 at ~6:00.

2.5 up and 1.5 down.

FastTwitch 6 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Fri, Dec 06, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy miles on the TM.

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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Sat, Dec 07, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.650.000.000.0012.65

Run on the Murdock trail with Matt, Zak, Karl and Reed. 1 mile at 5:35 catching up to the group after a bio break.

Altra Provision Green Miles: 12.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
43.654.009.000.0056.65
Blue Pegasus 30 Miles: 21.00Altra Provision Green Miles: 22.65FastTwitch 6 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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