| Location: Dallas,TX,USA Member Since: Feb 21, 2010 Gender: Male Goal Type: Other Running Accomplishments: 5k - 19:03 - Race 4 Recovery (2009)
10k - 42:23 - SLCTC Winter Series (2010)
10 mile - 1:01:51 Riverwoods 10 mile..measured 10.07 (2011)
1/2 Marathon - 1:24:53 - SLC Half Marathon (2011)
Marathon - 2:54:47 - Top of Utah (2011)
Ultra (36.72 miles) - 4:41:32 - Wasatch Back Relay Ultra Team (2009)
R2R2R @ the Grand Canyon with a group of friends - 16 hours(2014) Short-Term Running Goals: Get back in decent running form. Maybe enter a road race in 2017? Long-Term Running Goals: Run a 5k under 18:00 Personal: Have been active my whole life, but turned my focus to running in 2006 after deciding to run a marathon. I really enjoy the training aspect and staying healthy, but mileage has been on the decline over the past 3 years due to work commitments, so focus has turned away from races and more on just staying fit enough to still enjoy getting out. Moved from Utah to Texas in October 2016 with my wife and 3 month old babe. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1069.81 | 14.50 | 0.00 | 0.00 | 1084.31 |
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| TNF Hyper-Track Guide Miles: 193.01 | Saucony Kinvara 4 Miles: 244.25 | Griffin Miles: 98.65 | Black Crocs Miles: 171.65 | Montrail Fluidfeel Miles: 35.75 | Saucony Type A5 Miles: 27.90 | Saucony Ride Miles: 315.50 | Salomon Synapse Miles: 94.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
30:00 on the staionary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Planks, side lanks, bird dog, bridge, half moon, tree and a few other stability exercises.
PM
30:00 on the stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NOON
90:00 hike with Griffin on Bonneville Shoreline and Red Butte trails
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.50 | 0.00 | 0.00 | 4.50 |
| AM
36:00 run on Bonneville Shoreline. Super nice weather out.
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| TNF Hyper-Track Guide Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Planks, side planks, bird dog, bridge, half moon and other stability stuff
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
30:00 stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
waiter carry/suitcase carry, lunges, pull ups/push ups, squats
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
30:00 Stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
30:00 Stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| NOON
Shorts in January...living in the valley has it's perks.: ) Took 800E to 900S to 1100E and back home. Had some real stiffness in my achillies, probably from the biking.
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| Saucony Kinvara 4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
2 sets- suitcase carry/waiter carry/lunges/side step
2 sets- pull ups/push ups/squats/bridge
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
30:00 stationary bike. Avg. HR was 144
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
planks, side planks, bird dog, bridge, half moon and some other stability
PM
30:00 stationary bike, avg HR 145
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
30:00 stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
3 sets - suitcase carry/waiter carry/lunges/side step
3 sets - pull ups/push ups/squats/bridge
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Noon
Out on the frontage rds by work with a stop by Subway of course.
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| Saucony Kinvara 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 11 AM
Ran out on the pipeline trails with buddies from work. Slippery and muddy in a few spots which got the HR up, but overall a good run wtih great view of the valley.
8 with 900 vert ft. avg. HR was 166
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| TNF Hyper-Track Guide Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| MY calves are sore from slippin around yesterday. Just went for a hike up City Creek with LAcy and Griffin
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Added some weight and reps
2 sets suitcase carry/waiter carry/lunge/side step
2 sets pull ups/push ups/squats/bridge
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
30:00 stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NOON
Went skiing with Lacy for a couple hours, then it the bike after.
30:00 stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
30:00 stationary bike
NOON
4 easy on the frontage rds by work wiht a swing by Subway for some JanuANY action : )
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| Saucony Kinvara 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Increased reps on lunges/sidestep/pull ups
2 sets waiter carry/suitcase carry/lunges/sides step
2 sets pull ups/push ups/squats/bridge
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Am Took griffin for a sunny stroll thru the park to 1300e/2700s/700e and back thru the neighborhood
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| Griffin Miles: 4.00 | Saucony Kinvara 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 4.00 | 0.00 | 0.00 | 7.50 |
| AM
Icy run @ Round Valley trails. Kinda of slippery, but nice to get in the mountains and get a good workout. Saw a herd of about 15 elk while were there...pretty impressive.
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| TNF Hyper-Track Guide Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
30:00 on the stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
Same loop as last week with Griffin. Actually had some hop to my step.
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| Griffin Miles: 4.00 | Saucony Kinvara 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
Up 500E to 1300 to 900E and home with a stop by the store for some much needed coffee.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
planks, side planks, bird dog, bridge, half moon,and some stability stuff
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
Same loop as last week with Griffin.
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| Griffin Miles: 4.00 | Saucony Kinvara 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Same holds as Thursday, but half the time. Goin trail running Sunday, so don't want to feel sore.
PM
30:00 stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| AM
Good run on the Bonneville and Red Butte trails. Nice packed snow and blue bird skies : )
6 with 800 feet vertical
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| TNF Hyper-Track Guide Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
2 sets
waiter carry/suitcase carry/lunges/side step
pull ups/push ups/squats/bridge
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Am 2100s to 1700e to 2700s to highland. Threw in 5 strides |
| Saucony Kinvara 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Am Up 900 to 900s and back via 700e. Nice snowy run |
| Montrail Fluidfeel Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 0.00 | 0.00 | 1.25 |
| Am Was gonna join a yoga class with lacy, but we were too late. Ran about 10 min on the treadmill, then 20:00 on the erg instead. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Am Chiller with griffin threw in 3 strides |
| Griffin Miles: 4.00 | Saucony Kinvara 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
Up 900 to 900E to 700E and back. Felt sluggish.
PM
Planks, side planks, bridge, bird dog, half moon, clam, leg stability
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
Took the hoods to 2100E/2100S/1700E/2700S/900E just cruisin
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| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 sets
waiter carry/suitcase carry/lunges/side step
pull ups/ push ups/squats/bridge
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
Took Griffin on the reverse loop we've been doing past couple weeks. I think I prefer this direction becuase the last mile is downhill. : ) Picked it up for the last 0.5 mile
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| Griffin Miles: 4.00 | Saucony Kinvara 4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
Took 700E/900S/900E and back. did a few strides towards the end, but just felt crappy the whole time.
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
planks, side planks, bird dog, bridge, half moon and a little leg stability.
NOON
out on the frontage rds and subway stop. Felt better today
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| Montrail Fluidfeel Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
Same Griffin loop as earlier this week.
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| Griffin Miles: 4.00 | Black Crocs Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
Went over to 1300E/2700S/1700E/2100S and back. Picked it up for the last 0.5. Felt good: )
PM
2 sets
waiter carry/suitcase carry/lunges/side step
pull ups/push ups/squats/bridge
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| Saucony Kinvara 4 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM
didn't want hills after all the lunging yesterday, so took Griffin down 700E/3300S/500E and back, then too 700E/1700S/900E and back.
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| Griffin Miles: 4.00 | Black Crocs Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
2 sets
waiter carry/suitcase carry/lunges/side step
pull ups/push ups/squats/bridge
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM
Took Griffin to 1300E/2700s/700E and back wtih a pick up from 1300E to 700E. Then did an extra mile around the park and up on highland.
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| Griffin Miles: 4.00 | Black Crocs Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
800E/1300S/500E and back. Did a few strides in the middle
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| Saucony Kinvara 4 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM
planks, side planks, bird dog, bidge, half moon, stability
PM
1.25 with Griffin thru the park and on highland before a stop @ the grocery store. Dropped Griffin off and did an out & back to 1300S on 900E
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| Griffin Miles: 1.25 | Black Crocs Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
1300E/2700S/1700E/2100S - did a pick up on 2100S from 1300E to 900E...felt pretty good
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| Saucony Kinvara 4 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
4 easy wtih Griffin, then some strength after:
2 sets
waiter carry/suitcase carry/lunges/side step
pull ups/push ups/squats/bridge
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| Griffin Miles: 4.00 | Black Crocs Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM
wore my heavy shoes today due to some achillies soreness which helped a bunch. Kept the pace easy. 500E/600S/700E and back. went thru Liberty park on the way up and back.
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| Montrail Fluidfeel Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Am 20:00 easy spin |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Am Up 800E/1300S/ around the block and back Pm 2 sets Waiter carry/suitcase carry/lunge/side step Pull ups/push ups/squats/bridge | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Am 1300e/2700s/1700e/2100s and back. Did 0.6 pick up @ the end |
| Saucony Kinvara 4 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
Took Griffin on our loop.
|
| Griffin Miles: 4.00 | Montrail Fluidfeel Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Planks, side planks, bird dog, bridge, half moon, stability
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| NOON
I was just gonna ride the trainer today cuz it was super windy, but I got inspried by how many people were ot braving it. Took 800E/1300S/liberty park loop and back. Did some strength after: waiter carry/suitcase carry/pull ups/push ups
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| Saucony Kinvara 4 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| AM
Ran an out & back on Bonneville from the U trailhead with Jon. Got a little muddy in a few places, but overall trails were good. Ran in shorts and a shirt which was pretty awesome too. : )
1,200 feet of climbing
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| TNF Hyper-Track Guide Miles: 6.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
20:00 easy on the stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM
Took Griffin on our loop, then ran around the park
PM
half moon, bird dog, bridge, stability,
2 sets
waiter carry/suitcase carry/pull ups/push ups,
planks, side planks
|
| Griffin Miles: 4.00 | Montrail Fluidfeel Miles: 5.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Noon
Ran 2 miles out on the frontage rd. Did 1 set
butt kicks/high knees/bounding/single leg hop, then did 2 miles back with a few strides in the middle.
|
| Saucony Kinvara 4 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
800E/1300S/500E and back. Kept it slow
|
| Montrail Fluidfeel Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
Took Griffin on his loop, nice & chill.
PM
20:00 easy on the stationary bike
|
| Griffin Miles: 4.20 | Black Crocs Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| 10AM
Took 1300E/2700S/1700E/2100S and back. Picked up the pace for the last 1.2 miles.
Did some strength when I got home. 2 sets:
waiter carry/suitcase carry/lunges/clam
pull ups/push ups/squats/bridge
|
| Saucony Kinvara 4 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Noon
Out & back on Bonnenville shoreline just enjoyin the sun.
1,200 vertical ft.
|
| TNF Hyper-Track Guide Miles: 7.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
20:00 easy on the stationary bike
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
800E/900S and back. nice and easy.
PM
2 sets
waiter carry/suitcase carry/lunges/clam
pull ups/push ups/squats/bridge
|
| Montrail Fluidfeel Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM
chill With Griffin, 900E/2700S/Highland and back
2PM
Was gonna do some reps on the track, but it was closed for constructin. Ran across the street and did some hill sprints instead.
1.25 warm, 6 x :15 hills, 2 x 10 burpees, 1.25 cool
|
| Griffin Miles: 3.00 | Saucony Type A5 Miles: 2.50 | Montrail Fluidfeel Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
Really slow, 500E/1300S/700E and back
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
1300E/2700S/1700E/2100S and back. Picked it up the last mile. Now off to Moab!
|
| Saucony Kinvara 4 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Fun camping with Lacy, my sister and brother in law. hiking slick rock during a full moon is pretty sweet: )
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
We did a 3 hour hike/climb/scramble thru Firey Furnace in Arches.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Last day with family in town, so just hangin out.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| AM
800E/1300E/lap around liberty/700E back. Felt good after taking the last 3 days off.
PM
Now we're back on it.
2 sets
waiter carry/suitcase carry/lunges/clam
pull ups/push ups/squats/bridge
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| AM
Took Griffin on 900E/2700S/1300E and back via the park.
PM
Repeats and stuff @ the gym.
1 warm, butt kicks, high knees, bounding, 7 x 200m in :34 sec, 2 sets 10 high jumps and 10 burpees, 1 cool with a stop @ subway
|
| Griffin Miles: 2.50 | Black Crocs Miles: 2.50 | Saucony Type A5 Miles: 2.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Noon
Ran Willow Creek trails from work. Still pretty wet and mushy from the snow melt. Gave me a little more of a workout than I wanted.
|
| TNF Hyper-Track Guide Miles: 5.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
30:00 easy spin on the bike. MY achillies foot are really sore today so given them a chill day.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| 11AM
Little Black Mtn trail with some friends from work. Turned into a run/hike/march thru the snow. Good adventure run and actually felt good on my achillies.
2,655 vert ft. and took about 2 hours.
PM
planks, side planks, half moon, bridge, bird dog, clam, warriorIII
|
| TNF Hyper-Track Guide Miles: 7.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
Really chill with Griffin...quads are feelin the downhill from yesterday so kept todays route flat. 700E/3300S/500E and back. Crocs were not the best footwear choice, but I melted my Montrail's around the campfire last weekend(oops!) so gotta get a new pair of heavies. Probably go with Saucony Ride's or maybe some Puma's? Any ideas on regular training shoes are welcome.
|
| Griffin Miles: 4.50 | Black Crocs Miles: 4.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
20:00 easy on the statinary. Quads are super sore today
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
30:00 easy on the stationary bike. Quads are still prety tender.
PM
2 sets
waiter carry/suitcase carry/lunges/clam
pull ups/push ups/squats/bridge
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
Easy out & back on 800E to 900S.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM
Quads feel good, but gonna take it pretty easy this week just to make sure I heal up good. 500E/liberty lap/700E and back
|
| Saucony Kinvara 4 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
4.2 with Griffin pretty slow. We're having a department ski day @ Snowbasin which will give my legs enough of a pounding.
10 AM
4 hrs of John Paul laps. Snow was super good!
|
| Griffin Miles: 4.20 | Black Crocs Miles: 4.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Snowboarding beat me up yesterday..took the day off
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
Was not stoked on the wind today, but chose a route where it didn't affect me too much. thru the park/1300E/2700S/700E and back. Pushed hard from 1300E to 700E& Simpson...take that wind
|
| Saucony Kinvara 4 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| AM
Took Griffin on abbreviated loop just to get the blood flowin. 900E/2700S/1300E and back
|
| Griffin Miles: 2.50 | Black Crocs Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM
500E/liberty lap/700E and back. Picked it up for about 2 miles in the middle.
PM
2 sets
waiter carry/suitcase carry/lunge/clam
pull ups/push ups/squats/bridge
|
| Saucony Kinvara 4 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| AM
Took Griffin on our abbreviated loop clockwise. Ran pretty quick from 1300E to 900E. I am gonna run during lunch at work, but i was too busy. Will try to double up tomorrow.
|
| Griffin Miles: 2.50 | Black Crocs Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| NOON
Ran during lunch today. a little windy out.
1 to the gym, drills, 8 x 200m @ 37 - 36 w/ 1:30 walk, 3 cool with a stop by Subway
|
| Saucony Kinvara 4 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
Out & back on 900E easy.
PM
2 sets
waiter carry/suitcase carry, lunge/clam
pull ups/push ups/squats/bridge
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM
Did some loops on Bonneville Shoreline starting @ the Zoo trailhead. Kept the pace easy.
980 vertical ft.
|
| TNF Hyper-Track Guide Miles: 6.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
500E/1300S/800E and back. I was gonna do 4 x 4 blocks(approx. 0.6 mi), but decided to bail after the first rep, my legs are just feelin beat up. i think it's because I don't have any cush shoes. My new Saucon Ride's should be showing up in the next few days and my legs shoould be happy again.
1 x 0.6 @ 6:00 pace, 2 x 0.3 @ 5:40 pace w/ ~2:00 recoveries.
|
| Saucony Kinvara 4 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
20:00 easy on the bike
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM
700E/liberty lap and back. Kept the pace peppy.
PM
bridge, bird dog, warrior III, half moon, clam, squats and lunges
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
25:00 easy on the stationary.
PM
was gonna do 20 min on/off, but only did about 5 cuz the headwinds at the turn around were crazy.
|
| Saucony Type A5 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM
900E/2700S/1100E/1700S/900E/2700S/700E and back. Crazy loops today with 11 x 1 min on @ 6:00-6:30 pace/1 min off @ 7:30-8:00 pace. Felt pretty decent. Finally got my Ride's in. Nice and cushy : )
NOON
Got a massage @ work...it was good
|
| Saucony Kinvara 4 Miles: 5.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM
20:00 on the stationary
NOON
Out around Willow Creek in my new kicks. Super windy on the way back
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
Out & back with Griffin on the Bonnevile Shoreline starting @ the Terrace Hills TH. I took easy Griffin was @ threshold pace.
PM
Planks, side planks, bird dog, bridge, half moon, warrior III, clam
|
| Griffin Miles: 6.00 | TNF Hyper-Track Guide Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| AM
Did a progression with Jon, then took Griffin out for half mile after. Pretty good route (800E/800S/Foothill/2100E/2100S/900E) with a steep climb in in the first half and flat to 1.5% downhill grade on the way back.
4.25 warm @ 8:20 pace(600 ft vert), 1.7 @ 7:10, 1.3 @ 6:35, 0.85 @ 6:10.
|
| Griffin Miles: 0.50 | Saucony Kinvara 4 Miles: 8.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
20:00 easy on the stationary
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM
700E/liberylap/700E. Kept the pace honest.
PM
Cut down on the reps for leg exercises.
waiter carry/suitcase carry/lunges/clam
pull ups/push ups/squats/bridge
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Was gonna run @ lunch, but got too busy.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| NOON
Out around Willow Creek.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
800E/900S and back. Did 4 strides @ the end.
PM
planks, side planks, bird dog, bridge, half moon, warrior III, clam
|
| Saucony Kinvara 4 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| AM
Ran the SLC 5k today. I just used it as a training run, so didn't taper or anything. FInished in 20:20 which isn't too bad considering I didn't really take it easy. I think I'm gonna drop some of the strength training over the next few months and up the mileage/intensity of my runs. Should result in a much better time than today.
PM
30:00 easy on the stationary.
|
| Saucony Type A5 Miles: 3.50 | Saucony Ride Miles: 1.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 11 AM
Wow it was hot out! Not used to this, but running with no shirt is a great feeling: ) 800E/800S/2 laps of liberty and back.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Chillin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM
Kept a decent pace on a new loop, just kind of all over.
PM
20:00 easy on the stationary.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM
2100S/2 laps of Sugarhouse park and back. Ran the 2 laps at a hard effort.
PM
planks, side planks, half moon, warrior III, bridge, bird dog, clam, pull ups, push ups
|
| Saucony Kinvara 4 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM
20:00 easy on the stationary
NOON
Out around Willow Creek. Took it easy
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| NOON
Rand the frosntside loop at Glenwild during lunch. The trail is still kinda beat up from the winter, but was fun to get out on it for the first time this year.
1,000 vert. ft.
|
| TNF Hyper-Track Guide Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Crappy day out so opted for the trainer instead.
1:00:00 w/ 3 x 2:30 hard efforts
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM
Did the same loop as 2 weeks ago with Jon. kept the pace steady instead of going for a progression and our avg pace ended up being faster than last time. Felt like a solid run.
PM
planks, side planks, bird dog, bridge, clam, half moon, etc.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM
Out & back on 800E just chillin.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM
1.4 warm, 10 x 1:00 @ 6:00-5:50 pace w/ :30 jog, 1.4 cool. 900E/2700S/Highland/1700S and back
PM
Planks, side planks, bird dog, bridge, half moon, clam, and some other stuff
|
| Saucony Kinvara 4 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM
800E/900S and back. Then took Griffin thru the park to Highlan and 900S. took it easy.
|
| Griffin Miles: 1.25 | Saucony Ride Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM
First ride outside this year! 1:20:00 Road Bike out & back on Wasatch and up part of Millcreek with John. Pushed pretty hard in a few sections. Super fun!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM
900S/2700S and back with Griffin
|
| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
|
| | Race: |
Provo City 5k (3.1 Miles) 00:20:25 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM
Ran the Provo City 5k today. My hamstings/glutes were pretty sore and I just didn't have gas in the tank to make it a good time. Had a blow up about 1.5 miles in which I think some tapering would have solved. Just gotta keep at it..I'm confident better results will happen later this year.
|
| Saucony Kinvara 4 Miles: 5.25 | Saucony Ride Miles: 1.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM
Some friends and I are gonna "run"(more like hike with some jogging) R2R2R at the Grand Canyon in a couple weeks. Today we decided to run from the Terrace Hills trailhead to the top of Black Mountain and back twice. It was more like fast hiking with some jogging in the middle, but was still a pretty good workout overall....and the views are spectacular! Counting the miles easy running miles due to avg HR being 130.
5,200 vert ft.
|
| Salomon Synapse Miles: 18.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
1:35:00 raod bike up emigration and back. Wnated to get it in before the crappy weather hit. good ride!
All I did was walk all week. Partiallly due to sore quads Mon - Wed and then work was just busy. This may actually be the best for my legs considering I'll be on them for 12+ hourse this Friday. Can't wait to take in the scenerey!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
700E/3300S/500E/700E and back. then took Griffin thru the park and around Highland Dr. Legs felt poppy after not runnning last week.
|
| Griffin Miles: 1.50 | Saucony Ride Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| AM
700E/2.5 liberty laps/900S/800E back. Kept it pretty easy. Just wanted some time on my feet.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.00 | 0.00 | 0.00 | 0.00 | 44.00 |
| AM
R2R2R in the Grand Canyon in 16 hours. It was more of a run/hike, but there's no way to acctually run the whole thing. South Kaibab trail is 8 miles and climbs 4,800 feet! Super awesome experience that I would highly recommend.
|
| Salomon Synapse Miles: 44.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Saucony Kinvara 4 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Back on the weight train. 2 sets of pull ups/shoulder press/push ups w/ weights/squats/lunge/
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM
800E/900S/Liberty and back. then took Griffin around Sugarhouse.
PM
Lacy and I tookGriffin to Tanner Park for soemchill trail action
|
| Griffin Miles: 3.25 | Saucony Ride Miles: 7.50 | Salomon Synapse Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
Lacy ran a 5k @ Liberty park today andI ran with Griffin. I didn't feel like putting down a hard effort, so just hung out with Griffin.
|
| Griffin Miles: 4.00 | Saucony Ride Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM
500E/liberty laps/900S/1000E and around the neighborhood
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM
800E/liberty lap/800 E back
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
3 hr road bike ride to work. Took Emigration canyon to Big Mtn pass then the dirt road @ Jeremy Ranch and over to work. Biggest ride in the last 4 years and I felt great the whole time. Stoked to climb all the canyons this year!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just walkin around
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM
800E/800S/Foothill/2100E/2100S and back. Calves are feelin it.
|
| Saucony Kinvara 4 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
took it easy down 700E/3300S/500E and back
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
waiter carry/suitcase carry/shoulder press/pull ups/lunge/calf lunge/push ups/squats
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveling to Oregon to hang outwith Lacy's family for the week.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM
Ran the perimeter trail arond the resort we're in. Reminds me of Park City...beautiful views and perfect running weather.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
did an out and back on the Deschutes river trail. Tookit easy
|
| Salomon Synapse Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM
Same perimeter trailas Thursday. Picked it up over the last few miles.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 100 push ups, then spent the day walking around Portland. Cool little city.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Driving back ot Utah
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM
Thru the park to 2700S/Tanner Park and back.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| AM
thru the park/2700S/1700E/2100S/2 Sugarhouse Park laps and back home.
|
| Saucony Type A5 Miles: 7.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
800E/900S/liberty lap and back. kept it chill
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Road biked up Little Cottonwood canyon to Snowbird entry #1 from my house. Plan was to go to the top, but my legs were kinda tired and I got a free entry to the Wahsatch Steeplechase next weeknd, so I only rode to.Snowbird entry #1. Killer ride that I'm excited to do again.
43 miles 4,700 ft vert
PM
half moon, bird dog, brdige, planks, side planks
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
Out & back on Pipeline trail.
|
| Salomon Synapse Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
1 set
watier carry/suitcase carry/shoulder press/pull ups/squats/push ups/some lat thing/walking lunge/standing lunge.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| AM
park/1300E/2700S/1700E/2100S/2100E/thru the neighborhood back to 1700E and back home vis Highland drive. Tried to keep the pace honest.
Found out I can't use my buddies entrance to Wahsatch Steeplechase. Guess I'll just have to do my own trail run.
|
| Saucony Type A5 Miles: 7.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
800E/900S/Liberty lap and back. threw in 5 strides around Liberty.
|
| Saucony Kinvara 4 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM Used the new 1300E under pass to Sugarhouse park. Super rad I don't have to wait at the traffic light anymore. PM Planks, side planks, bird dog, bridge, half moon, clam | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM Out & back on Pipeline with Lacy. Took it real easy, just enjoyin the views |
| Salomon Synapse Miles: 4.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| AM Ran the Glenwild loop in Park city. Such an awesome trail. Had a late night last night, so took it a little easier than usual, but only as easy as climbing 1,300 feet can be. |
| TNF Hyper-Track Guide Miles: 8.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just hanging out today
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| AM
500E/Liberty/600E/800S/1000E and around the neightborhoods. Felt kinda crappy, just out of sync
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
2 sets
waitercarry/suitcase carry/push ups with weights/lunge/standing lunge/shoulder press/pull ups/front squats
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
1:30:00 road bike up Emigration and back. 25 miles/2,000 ft climbing
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 2PM
RAGNAR!! I waited alittle bit to post this, so no real details. My company had 2 teams and my team beat the other by about an hour. We were going back and forth for alittle bit, but we finally left them behind during our 3rd legs.
6.7 mi, Leg #6
11PM
Lots of climbing.
8.3 mi, 950 ft climbing, Leg #18
|
| Saucony Kinvara 4 Miles: 8.30 | Saucony Ride Miles: 6.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Noon
Short and sweet. Just held a slow tempo pace. Legs are beat.
2 mi, Leg #30
|
| Saucony Kinvara 4 Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
Just been walkin around the past few days. My legs still feel pretty wiped out, so will probably take a few more days off from running.
PM
half moon, bird dog, bridge, clam, planks, side planks.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
planks, side planks, half moon, bird dog, bridge, clam
PM
Swam @ East Canyon for alittle bit. super nice day to be out on the lake!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
hike up Millcreek with Lacy anfd Griffin. Decent climb, butnothing too strenuous.
2PM
got alittle sunburned yesterday, so did some cardio/strength stuff @ the house. got a pretty good sweat on.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Good road ride, big loop around the city, 2700S/Wasatch blvd/Ft Union/Van Winkle/700E/S Temple/1300E/2700S and home. ~35 miles, 1,400 ft climbing, 1:50:00
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
Out & back to SHP via the underpass. turned around @ 1700E&2100S. Had some weird achillies pain for about a minute when I frist started then went away. gotta keep an eye on that.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM
Slow out & back on Pipeline. Had the same achillies pain when Ifirst started but it went away. I'll try to stretch it out a little more tomorrow.
PM
Planks, side planks, half moon, bridge, clam, bird dog
|
| Salomon Synapse Miles: 6.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
Out & back on 800E. Still had some achilies pain, but was short lived. took it slow again
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM
Planks, side planks, bird dog, bridge, clam, half moon
PM
Out & back on Willow Creek. Turned around when I hit the paved trail. No achillies pain today, hooray!
|
| Saucony Kinvara 4 Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM
Took the underpass to SHP/1700E/2100S/2100E back thruthe hood to 2700S/Highland and back. Pretty hot out today.
PM
planks/side planks/bird dog/bridge/half moon/clam
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Hiked up to Dog Lake with Lacy and Griffin. Griffin had too much fun
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Started a ride up Emigration, but got beat down by head winds, so took foothill/Wasatch Blvd/ft Union/2300E/Van Winkle/700E and home. Turned into a good ride. 25 mi, 1:27:00, ~1,000 ft climbing.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| AM
500E/Liberty lap/800E and back. Just cruisin.
PM
Lots of stretching
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
Out & back on Pipeline from the first trailhead.
PM
30:00 ride on the cruiser around town.
|
| TNF Hyper-Track Guide Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM
Thru the SHP underpass/2100E/2100S/1700E/Highland and back. Diggin on the cool temps this morning.
PM
planks, side planks, bird dog, bridge, half moon, clam
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| AM
1300E/2700S/700E and back picked up the pace between 1300E & 700E
PM
Out & back from the office on Glenwild trail. Wind was a little brutal, but good to get out on the trails : )
|
| TNF Hyper-Track Guide Miles: 5.00 | Saucony Kinvara 4 Miles: 3.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Did some kayaking and camping in the Uintas with Lacy and Griffin. Fun day : )
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3 PM
Road ride up Wasatch blvd/ft Union/2300E/Van Winkle/700E and back. Good ride, but gota little windy towards the end. 25 miles, 1:25:00
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
thru the hood to 1300E/2700S/1700E/2100S and back. picked it up from 1300E to 1700E
PM
planks, side planks, bird dog, bridge, clam, half moon, chair
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
500E/liberty lap/700E and back.
PM
long walk with Griffin
|
| Saucony Kinvara 4 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Woke up with some weird pain between my shoulder blades. It's bad enough that I'm not gonna run today, hopefully will go away
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Neck still jacked, but getting better
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| AM
Neck still alittle sore, but just a twinge now. took it slow up 800E to 900S & back
PM
Felt so good this morning that I decided to do 4 on the frontage rds by the office. Kept it easy again.
|
| Black Crocs Miles: 4.20 | Saucony Ride Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM
Out & back on bonneville from the Huntsman center. Lacy just got a job there, so we stashed our stuff in the hospital then took off. Was nice to end at the hospital and hang out in the air conditioning : )
1,200 vert ft.
|
| TNF Hyper-Track Guide Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
1:00:00 Road ride up 800E/South Temple/700E/2700S and just ripin aroun the neighborhood after that. Good ride and now off to Cape Cod for a week! : )
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went on a bike ride around town. Lots of beach time
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Am
ran to coastguard beach then visitor center and back. Was longer than I thought it would be but felt god the whole time. Super nice day to be running on the cape
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Am
ran out to the rail trail and around a neighborhood. Did 6 strides towards the end. Biked about 10 miles to the beach after
|
| Saucony Kinvara 4 Miles: 6.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Am
ran 1.5 miles then did 4 laps on the hilly frontage rd( about 2 miles) @ a hard effort, then a long-ish cool down
noon
20 mile ride on the rail trail with lacy to long pond. Probably averaged 8 mph due to bike issues. Stopped @ a cool pub to refuel on the way back.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Traveling home today
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
1:45:00 road ride to Little Dell res and back. super nice riding weather. 30 miles, 2,300 vert
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
700E/3300S/500E/1700S/900E and back. kept it relaxed.
Noon
1.5 hrm hike in Millcreek with Lacy and Griffin
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| AM
Took the underpass to SHP with a loop around the hood and back. did 6 strides towards the end.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM
Thru the park to 1300E/2700S/900E and around town to make it 4. picked up the pace from 1300E to 900E. Did some yoga after.
planks, side planks, bird dog, bridge, half moon, clam
|
| Saucony Kinvara 4 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM
Took Griffin to Tanner park. He was terin it up!
3PM
Frontage rds @ work. Ran 3 miles, did 4 hill sprints, then 1 mile back to the office.
|
| Saucony Ride Miles: 4.00 | Salomon Synapse Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Am
Ran Pipline in Millcreek. Hiked up the first .75 miles(it was that steep).
|
| TNF Hyper-Track Guide Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the day off.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Rode up Millcreek and back. My first time goin up that canyon, had a few tuff sections but not too bad. The downhill was fast!
2:04:00, 31 miles, 4,050 vert
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
Down to 3300S then over to 500E and back. Was up late at a buddy's BBQ so just cruisin.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM
Out and back on Glendwild trails. So good! 950 vert
|
| TNF Hyper-Track Guide Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
500E/1300S/libery lap w/5 strides and back
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Am
really chill out & back on 800e. Then planks/side planks/half moon/bridge/bird dog/clam
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM
Good run @ Round Valley. Lots of undulating hills. Was running late for a meeting, so had to hammer the last few miles. I am beat.
1,400 vert
|
| TNF Hyper-Track Guide Miles: 10.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just chillin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Tour de Wasatch blvd and Dimple Dell on my road bike. Wanted to keep it flat, but still ended up with 2,600 vert, over 46 miles. Great day to be out! Now it's timem to induldge in a plethora of samples @ the Utah Beer Festival : )
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Beer festival did me in
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| AM
Still kinda groggy from the weekend, but not too bad. 500E/liberty lap/600E and back
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
SHP underpass/1700E/run around the hood and back. Did 5 hill sprints about the 5 mile mark.
|
| Saucony Kinvara 4 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM
Nice progressive run today. First 5.5 was uphill and kind of switchbacking, then kept the pace peppy the last 3.5. 1300S/1700E/neighborhood to 2100E/2100S/2300E/Foothill/2100E and back.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Am
planks,side planks, half moon, bridge, bird dog, clam
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM
Haven't ran this past 2 days due to late nights for work. So squeezed in a run and ride today. Went up to Pipline with LAcy and Griffin for a chiler.
1PM
1:30:00 road ride up emigration and back. 25 miles, 1,900 vert
|
| Salomon Synapse Miles: 4.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
Sunday loop, felt peppy.
Noon
3 hr hike with lacy @ Canyons resort. We found a crapload of raspberries!
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Am
800e/1300s/liberty lap on the wood chips/600e and home. Did 5 strides @ mile 4
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Am
shp underpass/thru the hood/2100e/2100s/1700e and back home via shp. Picked it up from 2100e to1700e
|
| Saucony Kinvara 4 Miles: 6.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Am
out & back on pipeline trail from the porter trailhead in millcreek. Had to do some puddle jumping, but the trail was in really good condition. I now have 4.25, 7 & 9.3 mile routes on this trail that I'm stoked to do this fall
|
| TNF Hyper-Track Guide Miles: 9.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM
Went to wheeler farm..first time I've been since I moved down to SLC. So good to have a dirt option this close to the house! The animals are fun to watch too.
pm
planks, side planks, half moon, bridge, bird dog, clam
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
Out & back on 800E
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
2:35:00 road ride up to Big Mtn pass and back. The downhill was fast. : ) 41 miles, 4,000vert
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
Same route as last Sunday. Feelin yesterday's ride still
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
2100S/500E/Liberty lap/600e and back. Still feel kinda beat up from the ride. At least I have the day off today...hooray!
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| AM
SHP underpass/1700E/thru the hood/2100E/2100S and back. Held it steady from 2100E till hime.
|
| Saucony Kinvara 4 Miles: 6.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| AM
Thru the park to 1300E/2700S/around the block and back up to 1700E, then held a steady pace from there till home.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| AM
Out & back on Pipline. Felt kinda sluggish, but always nice to trade busy streets for quiet trails.
|
| TNF Hyper-Track Guide Miles: 9.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Am
out & back on 800e. Kept it easy
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM
Lacy and I went to the NAMI walk with Griffin. We were just gonna jog the 5k course, so I decided to get up early and do a ride before. Pretty windy and wet, but still god to get out on the bike.
35 miles in 2:00:00 wtih 2,200vert , then 3 mile jog @ liberty with Lacy and Griffin right after.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked around the fair for 4hrs. Lots of meat!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| AM
SHP underpass/1700E/thru the hood/2100E and back. Held a hard effort from 2100E to 1700E, then did 4 strides on the way home.
|
| Saucony Kinvara 4 Miles: 6.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
500E/liberty lap/600E and back.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM
Loop I haven't done in awhile...800E/800S/foothill/2100E/2100S and SHP home. Turned out to be 900 vert and held ~6:40 pace for the last 4 miles. Took Griffin for 1.25 cooldown after
|
| Griffin Miles: 1.25 | Saucony Kinvara 4 Miles: 9.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
Ran some easy laps around Wheeler Farm
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM
Out & back on Pipline. A lot less windy than in the valley : )
|
| TNF Hyper-Track Guide Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
32 mile road ride in 2:08:00 up Millcreek. Pretty chilly coming down thecanyon....fall is upon us! 4,000 vert
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just hangin out
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Am
out & back on 800e
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Am
shp/2100e/2100s &back. Picked it up from 2100e to 1700e. Did 4 strides on the way back
|
| Saucony Kinvara 4 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
500E/1300S/600E and back. Gonna run the PC Trail series half-marathon this weekend so takin it easy. I got an entry for really cheap, so decided why not? Definitely not super prepared, but should be a good workout and nice fall scenery.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM
Easy @ Wheeler Farm
|
| TNF Hyper-Track Guide Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Was expecting to feel a little poppier in the legs after cutting back this week,but they are stiff.
|
| | Race: |
Park City Trail Series Half Marathon (13.56 Miles) 01:51:38, Place overall: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.56 | 0.00 | 0.00 | 0.00 | 13.56 |
| AM
Ran the PC trail half today. I got a discounted entry last week, so decided to back off this week and use this as a decent workout and a good chance to see the fall colors in Park City. The course was pretty tuff with about 1,600 feet of climbing, lots of switchbacks and my Garmin measured it .5 miles long.
I thought I would be more in the 7:45 avg. pace range, but I didn't have the endurance/stamina to hold the pace thru the rocky trails and climbs and I really lost it during the last 4 miles. I've been doing pretty big bike rides on the weekends and running consistently throughout the week, but I think I really needed some "long runs" to do well on a course like this. Also, my legs were surprisingly stiff after backing off this week, so maybe I should have stretched more?
Overall was a good experience/workout. The staff did an incredible job marking the course and maintaining the aid stations. They were also a great cheering section each time someone approached an aid station...so enthusisastic! I would highly recommend to anyone wanting to race on trails.
|
| TNF Hyper-Track Guide Miles: 13.56 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Am
out&back on 800e easy
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Am
out&back thru the shp underpass. Keeping it short cuz I'm goin on a bike ride during lunch.
3pm
17 mile ride around park city with some co workers. Pretty easy effort and really nice weather
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Am
28 mile road ride in 1:40:00 on Wasatch blvd
10am
we had a company outing in big cottonwood so me and some coworkers hiked up to Blanche lake. Sure beats sittin @ a desk!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| AM
Glutes and calves were sore yesterday, but felt much better today. Took SHP underpass/3 laps of SHP and back. Picked it up for the last mile on the way back.
Did anyone see Berlin marathon? Kimetto is a machine!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| am 500e/2 laps @ liberty/600e back
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| am did some intervals today. First time I've broke out the garmin for a workout like this in awhile. Took shp underpass thru the hood then did 3x.50 @ 6:00 pace with 3:00 walk. Not the hardest but I wanted to ease into it since I haven't done this in awhile. Overall felt really good
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| Saucony Kinvara 4 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
Easy loops @ Wheeler Farm
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| TNF Hyper-Track Guide Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| am out&back on 800e. Kept it short cuz I was gonna run during lunch but I forgot my shoes! Oh well just a really easy day
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| am shp underpass/around the block and back. Kept it steady for the last 1.5 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Am. 57 mile ride on Wasatch blvd/big cottonwood to the top of guardsman and back. 3:55:00 with 6,500 vert gain. I'll be feelin that tomorrow 😄
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| am 500e/liberty lap/600e back. Legs were a little heavy but they'll bounce back
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| AM
Shp underpass/thru the hood/2100S/1700E/turnaround @ 2700S/ shp underpass home. Did 5 x .50 @ 6:00 pace with 3:00 walk rest. Legs are still a little heavy from Saturday. hopefully the will go away soon.
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| Saucony Kinvara 4 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
Out & back on 800E.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2PM
Opted for a sunny bike ride in Park City during the afternoon instead of a cold run this morning. The mountains are exploding with color!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| am out & back on pipeline trail kept it real easy. Fall colors are blowing up up there
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| TNF Hyper-Track Guide Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I did nothing all week....feelin lazy, working way too much, it's dark & cold out side, etc. Made up for it today though. Lacy and I are in Grand Canyon and hiked to Phantom Ranch(at the river) via the South Kaibab down, then took the Bright Angel trail back. 17 miles total wtih ~4,800 vert gain. We managed to git it dun in 8:50:00. Super proud of Lacy for commiting to go all the way to the bottom and back. No small feat for sure!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Noon
33 mile ride in 1:50:00, took foothill/Wasatch blvd/Ft union/2300E/Van Winkle/800#/S Temple and back vis 1300E. My calves are feeling the uphill at Grand Canyon last week, so decided a chill ride was better than a run. Super nice out!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
500E/liberty lap/600E and back
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Super busy all week @ work and completely threw me out of whack. Decided a bike ride would be good today and run tomorrow.
Out & back to Little Dell resevoir, in 1:45:00, 36 miles, 2,400 vert.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM
6 with Griffin on Pipline in Millcreek. Kept it real easy and enjoyed the weather. I think it's time to start up a strength routine again and go thru January. Body is just feelin a little out of whack.
PM
planks, side planks, bird dog, clam, tree, bridge
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| Griffin Miles: 6.00 | TNF Hyper-Track Guide Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| AM
planks, side planks, bird dog, clam, tree, bridge
PM
Got out of work early so took Griffin to Shoreline trail. Super nice out!
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| TNF Hyper-Track Guide Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM
First time I got out of bed before 7 in about a week. SHP underpass/1700E/2100S/and backvia SHP underpass.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Holds and stretching
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM
SHP underpass/1700E/2100S and back. Kept it peppy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Holds and stretching
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM
Same loop as last Friday and kept the pace steady.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
holds and stretching
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM
Same loop as Monday
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
Out & back on 800E with a loop on 700E
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
holds and stretching
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NOON
35 mile bike ride out & back to Little Dell in 1:40:00, 2,400 vert. Proablay not too many bike rides left. Once the snow really starts fallling, I'm gonna put my bike no the trainer and it will stay there till March or April...really just whenever the street sweepers clean the salt off the roads.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM
Holds and stretching
10AM
Out & Back on Pipline with LAcy & Griffin. I actually felt pretty crappy today, which I think is because I didn't eat for over an hour after my ride yesterday. Gotta respect the recovery window.
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| Griffin Miles: 4.25 | TNF Hyper-Track Guide Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Came up with a good strength routine. have done it a couple times and will do it every 3rd day thru January, then Monday and Thursday thru Feb, then Tuesday and Thursday in March and April with reps/drills on Wednesday. All other days are run and/or bike. this should prepare me for another go @ R2R2R in May like last year. Super stoked to do it again.
Strength routine(Reps and weight my change during the next few months as I get stronger and when I start to focus on cardio more)
Carries(warm-up)
waiter carry/suitcase carry/goblet carry/clam
Lower/Upper body(I will shrink this list in half when I start to focus on running more)
lunges/shoulder press
front squat/pull-ups
bentover row/push-ups
Core(Trying different exercises. Sill stick with a few I like)
Hanging leg raise/side bend
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1069.81 | 14.50 | 0.00 | 0.00 | 1084.31 |
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| TNF Hyper-Track Guide Miles: 193.01 | Saucony Kinvara 4 Miles: 244.25 | Griffin Miles: 98.65 | Black Crocs Miles: 171.65 | Montrail Fluidfeel Miles: 35.75 | Saucony Type A5 Miles: 27.90 | Saucony Ride Miles: 315.50 | Salomon Synapse Miles: 94.75 |
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