| Location: Riverton,UT, Member Since: Jun 19, 2006 Gender: Male Goal Type: Local Elite Short-Term Running Goals: 2022 Running Goals:
Stay fit and healthy. Run a decent Boston and St. George marathon.
Long-Term Running Goals: Keep fit and stay semi-competitive as long as I can.
Personal: I have a wonderful wife and son and we live in Riverton/Herriman Utah. I am a high school teacher, and head coach for cross country and track at Mountain Ridge High.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 42.50 | 2.10 | 0.00 | 0.00 | 0.00 | 44.60 |
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| Saucony Triumph Iso 3 Blue/Gray Miles: 15.50 | Nike Pegasus 34 Shield Blue Miles: 21.10 | Hoka Tracer Miles: 4.00 | Brooks Pure Cadence Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 miles, been sick for a week, abut wanted to start the year off right. 7:30 ave
Core Synergistics
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| Saucony Triumph Iso 3 Blue/Gray 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 | 0.00 | 0.00 |
| 30 min spin bike and Agility X
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran up the trail to Private road and back from Monarch. Last mile 6:27 and a 7:17 ave
Yoga X3
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| Nike Pegasus 34 Shield Blue Miles: 4.00 |
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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 | 0.00 | 0.00 |
| 30 min spin bike and Chalenge 5/12
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran up Yellow Fork 2 miles in the mud, snow, and icy and back down. Fun run, but slow because of the ice. 9:50 ave.
CVX
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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 | 0.00 | 0.00 |
| Pilates and 30 min Spin Bike
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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 | 0.00 | 0.00 |
| Total Synergistics and 30 min Spin Bike
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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 | 0.00 | 0.00 |
| Agility X
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 2 up Yellow Fork and 2 back. Mud and ice but still fun. 9:45 ave
Yoga X3
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| Brooks Pure Cadence Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Out to For Herriman and back with some progression, and the last mile at 6:17. Still congested. 7:13 ave
Challenge
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran out to Fort Herriman and back on Prospero and Leila. Didn't feel great and struggled through the run. 7:28 ave., 6:39 last mile.
Pilates X
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.00 |
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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 | 0.00 | 0.00 |
| Incinerator
Spin Bike 30 min.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Ran from Rosecrest on the Dog trail to 6400 W and back on Private road to Mirabella to Rosecrest down the trail and back on Leila and Prospero. Last mile was 6:26. 7:09 ave
Yoga X
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| Nike Pegasus 34 Shield Blue Miles: 4.10 |
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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 | 0.00 | 0.00 |
| Challenge and 35 min Spin bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran on Leila and Prospero to Ft. Herriman and then ran into the first of 22 cop cars looking for the shooter. Ran home Rosecrest and Juniper and then stayed home in Lockdown the rest of the day. 7:39 ave
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| Nike Pegasus 34 Shield Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran to Rosecrest to practice and then back on Rosecrest rd with the kids, down Mt. Ogden to Ben Lomond and Cer=dar to Shaggy then back home. 7:11 ave
Challeng before the run and Yoga after
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| Nike Pegasus 34 Shield Blue Miles: 4.00 |
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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 |
| Easy run with Kami. 7:49 ave
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| Nike Pegasus 34 Shield Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran with the kids on a Rosecrest Mirabella lopop from Monarch. They did some tempo and I ran with the mid-range kids. 7:19 ave
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| Saucony Triumph Iso 3 Blue/Gray Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 42.50 | 2.10 | 0.00 | 0.00 | 0.00 | 44.60 |
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| Saucony Triumph Iso 3 Blue/Gray Miles: 15.50 | Nike Pegasus 34 Shield Blue Miles: 21.10 | Hoka Tracer Miles: 4.00 | Brooks Pure Cadence Miles: 4.00 |
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