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January 2015

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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. 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Griffin Lifetime Miles: 770.29
Salomon Synapse Lifetime Miles: 108.75
Saucony Kinvara 6 Lifetime Miles: 194.25
Brown Crocs Lifetime Miles: 64.00
Bike Miles 2016 Lifetime Miles: 1074.50
TNF Hyper Track Guide #2 Lifetime Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
803.450.000.000.00803.45
Saucony Ride Miles: 340.00Saucony Kinvara 4 Miles: 267.05Bike Miles 2015 Miles: 923.30Griffin Miles: 27.25Salomon Synapse Miles: 14.00TNF Hyper-Track Guide Miles: 134.70Black Crocs Miles: 28.70Saucony Kinvara 6 Miles: 11.00Brown Crocs Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

45 min on the statoinary

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries, lower and upper body, core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries, lower and upper body, core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

45 min on the stationary bike

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am

Carries, lower and upper body, core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

45 min on stationary bike

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries, lower and upper body, core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

carries, lower and upper body, core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries, lower and upper body, core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

carries, lower and upper body, core

Noon

skiing @ the bird.  Super fun even though the snow sux.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries, lower aned upper body, core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

carries, lower and bupper body, core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries, lower and upper body, core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries,

lower and upper body,

core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Kinvara 4 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Road ride Foothill/Wasatch/Van Wink 25 mi, 1:30:00

Bike Miles 2015 Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries,

lower and upper body,

core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries,

lower and upper body,

core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

11AM

2 miles around town.  

Road Ride foothill/Wasatch/Van Wink

I fell down our porch stairs while carrying my bike out.  Really messed up my tail bone.  I decided to go for the ride and if it hurt too bad to turn back.  Felt ok while riding but super sore after.  This may impead on my fitness gains.

Saucony Kinvara 4 Miles: 2.00Bike Miles 2015 Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

planks, side planks.  Walked Griffin for 20 min with 20lb vest.

PM

4 x 10 curls with 35lb bar

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM 

Carries, pull-ups/push-ups, haning leg raise

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

2PM

Road ride with Jesse and Ryan in PC.

18.5 mi, 1:00:00

Bike Miles 2015 Miles: 18.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

My back's still a little jacked so hiked Pipeline to Burch Hollow with Lacy and Griffin while wearing a 20lb vest.  good glute and quad strengthening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Well I guess it's time to start entering some posts again.  I've been pretty active over the past months with lots of weight lifting to get my core and upper body to a condidion I haven't had in about 3 years.  Feels good....but I won't see the benefits transfer to running until I start getting more consistent cardio under my belt.    

Road ride Foothill/Wasatch/Van Wink, 25 mi, 1:25:00

Bike Miles 2015 Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries, lower & upper body.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM

SHP/1700E/2700S and back

Saucony Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM

Highland/1700E/2700S with neighborhood loop and back

Saucony Ride Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM

2 around town with Griffin

Noon

19 mile road ride in PC with Jesse, Todd and Aaron

Griffin Miles: 2.00Saucony Ride Miles: 2.00Bike Miles 2015 Miles: 19.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries, lower and upper body

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

AM

Super windy, but not too bad.  Thru the park/1300E/2700S/up the hood to 2100E/2100S and back.

Saucony Ride Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries, lower and upper body

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

Up around SHP and back.  Kept it peppy

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM

2 with Griffin around town.

Noon

19 mi road ride in PC with peeps from work.  A bit windy.

Griffin Miles: 2.00Saucony Ride Miles: 2.00Bike Miles 2015 Miles: 19.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Felt kinda beat up today, so did some stretching and holds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM

2 with Griffin around town

PM

Carries, upper and lower body

Griffin Miles: 2.00Saucony Ride Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

AM

Thru the park/2700S/1700E/around SHP/and back.

Saucony Ride Miles: 7.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM

2 around town with Griffin.

25 mi road ride, SHP/2100E/Foothill/Wasatch blv/Fort Union/Van Winkle and back.

Griffin Miles: 2.00Saucony Ride Miles: 2.00Bike Miles 2015 Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM

SHP/1700E/2700S and back

Saucony Ride Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

carries, upper and lower body, planks/side planks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM

Thru the park/2700S/1700E/around SHP and back.  

Saucony Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM

Thru SHP/1700E/2700S and back, then took griffin for our around town loop.

Griffin Miles: 2.00Saucony Ride Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Carries, lower and upper body, planks, side-planks before heading to Zion for the weekend, yay!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

6 mile hike in Zion. lots of fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM

SHP loop with lacy

Saucony Ride Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM

Around town with Griffin.  

Pm

Was gonna ride my bike during lunch but got too busy : (

Griffin Miles: 2.00Saucony Ride Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Noon

24 mi road ride in PC wtih peeps from work.  Lots of hills.

Bike Miles 2015 Miles: 24.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

AM

Park to 1300E/2700S/1700E/2100S and back thru SHP.  Took Griffin on his loop after.  

 

Griffin Miles: 2.00Saucony Ride Miles: 6.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

11 AM

25 mi Road Ride on the weekend loop.  Gonna start mixin it up soon.

Bike Miles 2015 Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

carries, upper and lower body, planks, side planks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM

Thru the park to 1300E/2700S/1700E/2100S/1300E and back via the SHP underpass

Saucony Ride Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM

Griffin loop with Griffin.  Was gonna do some drills & reps at the gym during lunch today, but things got busy : (

Griffin Miles: 2.00Saucony Ride Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM

Thru the park/1300E/2700S/1700E/2100S and back via SHP underpass

Saucony Ride Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

carries, upper and lower body, planks, side planks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

AM

Same as Thursday + Griffin loop

Griffin Miles: 2.00Saucony Ride Miles: 6.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

29 mi road ride in 1:45:00.  Out & back to little dell

Bike Miles 2015 Miles: 29.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM 

Feelin sluggish today.  800E/1700E out & back

Saucony Ride Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM

Took yesterday off and felt much better today.  Thru the park/1300E/2700S/1700E/2100S and back thru SHP underpass.  Did 5 strides in the last mile.

PM

carries, half reps of upper and lower body, planks, side planks

Saucony Kinvara 4 Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

NOON  19 mi road ride @ work

Bike Miles 2015 Miles: 19.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM   500e/liberty lap and back via 500e.  Warm out

Saucony Ride Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM  28 mi road ride out to little dell res and back.  Went down on a sharp turn a couple miles from home.  Made it out ok just got a goose egg on my right hip and some road rash. Will probably take it easy for a few days

Bike Miles 2015 Miles: 28.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Noon

Went for a short out & back with Lacy and Griffin after a week off to recoup from sunday's crash.  I think im good, just gotta keep my road rash covered.

Griffin Miles: 4.00Salomon Synapse Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

20 mi road ride on Foothill and out& back on Wasatch.  Lots of headwind on the way and super fast on the way back.  Hip felt good.

Bike Miles 2015 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

Thru SHP underpass/around SHP and back.  did 5 strides in the last 2 miles

Saucony Kinvara 4 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM

thru the park/2700S/1700E/2100S and via SHP

Saucony Ride Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

AM

Did 9 x :30 reps with ~2:00 rec up 500E/liberty lap and back on 700E.  Feels weird to run hard.

Saucony Kinvara 4 Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM

Took yesterday off.  busy at work...lame.  Thru the park/2700S/1700E/2100S and back vis SHP underpass.

NOON

We had a work ski day @ Snowbird.  4 hrs of sunny groomer and cheap beer :)

Saucony Ride Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

road ride to Little Dell and back.  Was in the big ring most of the way up Emigration...good hamstring workout

Bike Miles 2015 Miles: 29.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM

Receovery-esque run around Tanner park with Lacy and Griffin.  Felt good to be on dirt 

Griffin Miles: 2.50TNF Hyper-Track Guide Miles: 2.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

am. 500E/liberty and back on 700E

Saucony Kinvara 4 Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM

Out & back thru SHP with a loop around the middle ofr hte park for some hills.

PM

planks, side planks, bird dog, clam, bridge

Saucony Ride Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

AM

Was gonna just run easy, but the sidewalks were pretty dry, so did 12 x ~:30 reps.  Didn't have my watchso I'm guessing the reps were about :30

Saucony Kinvara 4 Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

am  shp underpass and 1.5 laps of shp on the grass then back home.  Just cruisin

PM

Planks, side planks, bird dog, clam, bridge

Saucony Ride Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

11 AM

Thru the park/2700S/1700E/up the the neighborhood/2100S and aournd the hood there and back.  Hot out.

Saucony Kinvara 4 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Noon

1 hr road ride up 800E/S Temple/1300E/foothil and back with a loop thru SHP.  Just cruisin

Bike Miles 2015 Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM

I got a weird pain in between my shoulder blades on Suday night so took the last 2 days off.  Felt good today.  500E/libery lap and back via 500E

Saucony Kinvara 4 Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM

Thru the park/1300E/2700S/1700E/2100S and back thru SHP underpass

Saucony Ride Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

am  same as yesterday but I finished on 2100s instead of the shp underpass

Saucony Kinvara 4 Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

am  out & back on pipeline.  Took it pretty easy. Super nice day out

TNF Hyper-Track Guide Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

am thru the park/1300e/2700s/1700e/2100s and back via shp underpass

Saucony Ride Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM

700E/liberty/500e and back

Saucony Kinvara 4 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Workout

AM

It was a workout for me at least.  ran the frontside of Glenwild trails for 1,000 ft of climbing in the first half of the run, then it's fast and fun switchbacks on the way down.  

: )

TNF Hyper-Track Guide Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

am  700e/around liberty/500e back

Saucony Ride Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

am  shp underpass and a few laps in the south side of the park in the grass

Saucony Kinvara 4 Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am  40mi road ride in2:10:00. Out& back in Wasatch blvd to little cottonwood canyon with a loop around shp @ the end

Bike Miles 2015 Miles: 40.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM

500E/liberty lap/700E back.  Felt kinda crappy today.

Saucony Kinvara 4 Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

am  thru the park/2700s/1700e/2100s and back via shp underpass.  I've been feelin a little spent after last wee so I'm gonna do some reps tomorrow and give my cardio a break

Saucony Ride Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

am 500e/2 liberty laps/700e back with 15 x 25 seconds reps thru out

Saucony Kinvara 4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

am shp underpass with a few laps on the grass in shp. Took it slow

Saucony Ride Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

am shp underpass/around the park and back. Kept it peppy on the second half

Saucony Kinvara 4 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.000.000.009.15

am good run in the rain. 800e/200s/1300e/2100s/1700e and back via shp underpass

Saucony Ride Miles: 9.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

am 500e/liberty lap in the grass/700e back

Saucony Kinvara 4 Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

am  800e/1300s/back on 900e. Then took griffin on a loop

Griffin Miles: 1.25Saucony Ride Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Noon 5 miles of hiking with lacy in diamond fork checkin out some hot springs.  They were sweet

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am  25 mi road ride to the top of little mtn pass and back.  Good ride but I was soaked when I finished

Bike Miles 2015 Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

am out & back on pipeline

TNF Hyper-Track Guide Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

am  thru the park/2700s/1700e/2100s/red lobster and back thru the park.  Shp underpass was closed so had a little detour

Saucony Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

am  500e/liberty lap in the grass/700e back

Saucony Kinvara 4 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

am thru the park to 2100s/2laps in the grass on the south side of shp/back via red lobster.  I really hope the underpass opens up soon. Sprinting across 1300e @ 8 am is not the safest.

Saucony Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM

500E/liberty lap in the grass/700E back.

Saucony Kinvara 4 Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.000.008.55

am 2700s/1700e/1700s/2100e/and back.  Felt really crappy today....think I need to start wearing my HRM to help control the pace 

Saucony Ride Miles: 8.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM

2700S/1700E/2100S/1300E and back via Red lobster.  Kept the pace steady and HR in the 160-ish range.

Saucony Kinvara 4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM

Thru the park/2 laps on the south side of SHP and back.  nice & easy.

Saucony Ride Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM

500E/2 laps of liberty/700E back. Did 10 x :30 reps with ~2:30 recovery. 

Saucony Kinvara 4 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

am 800e/liberty lap in the grass and back. Took it easy

Saucony Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM

Thru the park/2700S/1700E/2100S and back via Red Lobster.  Avg HR 151

Saucony Kinvara 4 Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am  40mi ride out to big mtn pass and back.  Summer is here!

Bike Miles 2015 Miles: 40.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM

500E/Liberty grass lap/800E back.  Pretty stiff still from Saturday.

Saucony Kinvara 4 Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

AM

2100S/2 laps southside of SHP in the grass/2100S back.  Took it real easy again.  Avg HR 141

PM 5 x 6 barbell curls

Saucony Ride Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

am 1300e/2700s/1700e/2100s/and back thru hidden hollow.  Kept a steady pace

Saucony Kinvara 4 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Pm  no run this morning. Was up super late working and just couldn't get up.  Did 5 x 6 barbell curls when I got home

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

am visiting family for a few days in Virginia.  Did a short run on the ridge trail @ massanutten resort  super rocky and was more like a run/hike/bounding workout.  

Salomon Synapse Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am ran around the resort and then up to the ski slopes.  Had some crazy steep climbs

Saucony Kinvara 4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Am out and back on the kaylor knob trail.  Less rocky than the trail from Monday so get get a good rhythm for most of it. Great views of the blue ridge mountains off that 

Salomon Synapse Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

am nice to be back in the dry Utah air. 800e/300s/600e/1.5 laps around liberty park and back via 800e

Saucony Kinvara 4 Miles: 8.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Gonna start doing a long stretch routine on Sundays.  Did about an hour of stretching today

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM

700E/liberty lap/500e/1700S/800E and back.  Hot out.

 

PM

5 x 6 barbell curls

Saucony Kinvara 4 Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

AM

Thru the park/1300E/2700S/1700E and around the block.  Went up to 2100S on the way back to add a little more than the ususal route.  Avg Hr was 145, but was creeping up the entire time, which I think is due to the heat.

 

Saucony Ride Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

am. Big climb in park city today. Ambush/ham/spiro/mid mtn/cmg/spiro back  1,500 feet of climbing

TNF Hyper-Track Guide Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM

500E/liberty lap/800E back.  Took it easy

 

PM

5 x 6 barbell curls

Saucony Ride Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM

Thru the park/1300E/2700S/1700E/2100S/SHP underpass(it's open!)/and back via the liquor store.  Still a little beat up from Wendesday's run

Saucony Kinvara 4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

am  road ride shp underpass/2100e/foothill/wasatch blvd/out&back to Brighton in big cottonwood/and back home via van winkle.  Good ride but gonna need a few days to recover.  55mi, 5,500 feet of climbing

Bike Miles 2015 Miles: 55.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decent stretch.  Lots of walking around

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM

500E/liberty lap/800E back.  The zip in my legs has been zapped.  gonna need a few more days for cruisin before I do a decent run

Pm light core/4 x 5 barbell curl/4 x 5 shoulder press

 

Saucony Kinvara 4 Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

AM

thru the park/1300E/2700S/1700E/2300S/2100E/2100S/and back via SHP underpass.  Drank 2 pints of water before heading out.  It's hot.

 

 

Saucony Ride Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM

500E/liberty lap/800E back.  Slammed 2 pints of H2O before heading out.  gotta do it in this heat!

Saucony Kinvara 4 Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

AM

Ran from the Office to Glenwild and did an out & back on 24/7 connector.  supper pretty and green on the trails right now.  So good!

TNF Hyper-Track Guide Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Noon

18 mi road ride with peeps from work.  Just the PC lunch loop.

Bike Miles 2015 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Road ride to little dell and back.  Pretty hot out, but legs felt good after taking yesterday off.

Bike Miles 2015 Miles: 30.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM

Didn't make it out this morning.  Did some holds and stretching when I got home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM

500E/liberty lap/800E back.  Hot again :(

Saucony Ride Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

AM

800E/500S/600E/1.5 liberty laps/800E.

Pre-run = 1 cup coffee/2 pints water + Post-run = 1 pint water/1 pint hydration mix 

= 72 oz. of fluid in a 1.5 hr time span.  Yeah it's hot out.

Saucony Kinvara 4 Miles: 8.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am   Planks stretching and other holds

Pm   Road ride on the of lunch loop

Bike Miles 2015 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

am. Out and back on 24/7 connector. Took it pretty easy

TNF Hyper-Track Guide Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM 

Planks and strecthing before heading to the lake

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.000.000.009.35

AM

Was gonna ride today, but rain put the kaibosh on that.  800E/700S/600E/2.5 laps @ liberty park/500E to trax back.  Good to sweat out the beer I've consumed over the past 3 days.

Saucony Kinvara 4 Miles: 9.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM

Thru the park/1300E/2700S/1700E/2100S and back via liquor store

Saucony Ride Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM

opposite day 800E/liberty lap/500E and trax back.  nice to change it up.

PM

Stretching, planks and other holds

Saucony Ride Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM

Goose egg yesterday, dang long work hours.  

Thru the park/1700E/2100S/2300E/1700S/2100E/2100S/SHP underpass back.

Good run today.  Decent climbing and kept a good effort for 20 blocks ~3 miles

PM

3 x 5 curl/shoulderpress/squats and some core

Saucony Kinvara 4 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

AM

500E/2 liberty laps/800E back

Saucony Ride Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

am hike up to mt aire with lacy and griffin.  We ran down from the top.  Super nice views.  

Pm planks stretching and other holds

Salomon Synapse Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

2100E/Foothill/Wasatch blvd/Out & back Millcreek/Tannerr park back.  My legs weren't really into it at the start, but got better once I started riding.  Such a good ride!  gonna take it real easy the next 2 days.

Bike Miles 2015 Miles: 33.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM

Early meetings and general laziness kept me from running this morning.  Tonight did planks, stretching and other holds

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

AM

500E/liberty lap/800e back.  Took it real slow.

Saucony Ride Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Fell on a rock at Glenwild trails and borke the end of my finger.  Not a fun way to start the day :(  I got waht' known in the medical world as a tuft fracture.  gonna be a bit to let it heal before I can start gettin on it again

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planks, stretching and other holds

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planks, stretching and other holds

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

AM

We're in Cape Cod visiting family for the week and I decided to go on a tester run with Lacy to see how my finger is feeling.  No issues, so it's game on for the roads...gonna wait a little bit before heading out on the trails again.

 

Noon

Biked to Flax pond wth Lacy and back

Saucony Kinvara 4 Miles: 3.50Bike Miles 2015 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM

Ran out to Nauset light beach and back.  Kept the pace peppy

Noon

Bkes to Coast Guard beach and back.

Saucony Kinvara 4 Miles: 7.00Bike Miles 2015 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM

Chiller out to Coast Guard beach/Salt Pond visitor center and back via rte 6.

Saucony Kinvara 4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

pm. Slow moving in the morning so decided to wait till the evening.  Still really hot out so decided to go for a ride so I could carry water. Kind of awkward with the splint on my finger but still really nice nice ride around town. Foothill/Wasatch/van winkle

Bike Miles 2015 Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

am 500e/2 liberty laps/800e back

Pm planks, stretching and other holds 

Saucony Kinvara 4 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

am 500e/liberty lap/800e

Saucony Ride Miles: 5.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

noon late night last night so tan during lunch.  Willow creek loop

TNF Hyper-Track Guide Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

am 800e/900s/1.5 liberty laps and back. Took it easy 

Saucony Kinvara 4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Planks, stretching and other holds

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I drank way too much last night

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

General laziness.  Gotta snap outta this

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM

Same loop as last Friday.  Kept it steady from 1300S to 2100S.  Felt ok, kinda tight

Saucony Kinvara 4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM

800E/400S/600E/around liberty/600E/2100S back

Saucony Ride Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

up late working last night so just did planks and some stretching 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

noon. Road ride on the lunch loop.  My finger is healed enough so I can descend without pain.  Time to climb one of the canyons 

Bike Miles 2015 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.000.000.007.80

am 800e/900s/2 liberty laps and back. Just cruisin

Saucony Ride Miles: 7.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Out & back to Little Dell resevoir.  Was able to keep in the big ring most of the way which made for a fast ride.  Gotta take it easy on the hamstrings tomorrow.

30 mi, 2,400 ft climbing.  

Bike Miles 2015 Miles: 30.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM 

Planks, strecthing and other holds

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

AM

800E/liberty lap/800E back.  Just cruisin

Saucony Ride Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.000.004.75

am thru the park/1300e/2700s/1700e/2100s/and back via shp underpass

Saucony Kinvara 4 Miles: 4.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Planks, stretching and other holds

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Was in Mexico last week.  Planning on running, but is was crazy hot & humid the whole time, so bagged it stuck to water sports.  Did a lot of swimming in the pool and went on a few snorkle trips which was super fun.

Road Ride to Little Dell and back, 30 mi, 2,400 vert

Bike Miles 2015 Miles: 30.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Noon

I feel it's time to start doing some decent strength/drill training again.  Things haven't really progressed how I wanted since breaking my finger and now taking over a week off with vacation.  My cores a little soft and I feel unbalanced so I'll start with more structured strength and core exercises that will move to plyometric/strength exercises then to drill/rep workouts later down the road.  Today 10min jump rope/upper and lower body with low reps/core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM

1300E/2700S/1700E/Thru SHP and underpass back.  Biking up hill and then squating and lunging the next day has killed my legs!

Saucony Ride Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Noon

Road Ride on the lunch loop @ work.  Rainy out

Bike Miles 2015 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

AM

Warm up with Griffin before some weights.  2 sets upper and lower body, then some core.

Griffin Miles: 1.50Saucony Kinvara 4 Miles: 1.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

am. My last run in SLC.  Movin back to PC!

Saucony Kinvara 4 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Moving cleaning etc over the past few days blew me up a little.  Found a neighborhood trail I'm gonna see where it goes tomorrow

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

am ran on the trails around the hood.  Pretty nice to have in my backyard!  Biked to and from work

TNF Hyper-Track Guide Miles: 4.20Bike Miles 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

real easy day on the bike. Rode to work, then biked old ranch rd home, played with griffin for about 20min, rode the frontage rd loop to old ranch to224 back to work, then biked home after.  Living so close to work is awesome!

Bike Miles 2015 Miles: 23.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

10 min jump rope, 2 x upper and lower body, core.  Biked to and from work

Bike Miles 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, was up super late last night and heading to Mexico for my sisters wedding tonight

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

PM

After lots of family time and traveling the last 3 days, I'm back home and getting back in my groove.  Out & back to Dave's old house

Saucony Kinvara 4 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Biked to & from work. 

 

Pm

Out & back from the office to the top of jordanelle.  Hit 50mph for the first time ever on my bike.  It was fast :).

Bike Miles 2015 Miles: 29.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am  

10min jump rope/upper and lower body/core

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM

Ran to the Wells Fargo over to the millenium trail and back on Highland Dr trail.  

Saucony Kinvara 4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM

Explored some trails around the neighborhood mainly to see how I can get to Round Valley trail system from my house.  The shortest route is about 2 miles from my house, not too bad, decent amout of climbing though to get there, so this will be for bigger days.  Lots of variations in the neighborhood trails which will keep the regular morning runs fun.

TNF Hyper-Track Guide Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM

Highland trail to Millenium and back thru the office.

Saucony Ride Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

15 min jump rope/2x carry,pullups,pushups/planks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

AM

Down to feild house/back to roundabout and back home.  Did some stretching when I got home

Saucony Ride Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM

Good run commute to work today Old Ranch rd/Willow creek trails.  gonna have to do this more often.

Saucony Kinvara 4 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

First time I've biked up royal st in ~ 8 years.  Pretty good climb and really fun descent.  the fall colors are coming out a lot which mase for a really good rie as well.

Old Ranch rd/224/Royal st/Rail Trail/frontage rd back.  ~2,100 of climbing

Bike Miles 2015 Miles: 27.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

20 min jump rope.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

Out & back on Old Ranch Rd hills

Saucony Kinvara 4 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM

Highland dr trail to swaner trail and back.  Bike to and from work

 

PM

Planks, bird dog, and a few other glute exercises

Saucony Ride Miles: 4.50Bike Miles 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Road into work to drop off clean clothes, then did an abbreviated PC lunch loop.  Kept it easy

Bike Miles 2015 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

Highland tr to Basin Rec and back to Old Ranch for 3 hill sprints.  Haven't done those in awhile.  Bike to and from work

Saucony Kinvara 4 Miles: 4.00Bike Miles 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

am

Old ranch rd/willow creek/swaner/highland. Pretty good run felt a little stiff. The fall colors r really starting to pop

Saucony Kinvara 4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

carries/push ups/pull ups/ planks & side planks

PM

1 hr hike up thanyes canyon with Griffin

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.000.000.003.75

AM

Took it easy on the trail out back and up thru the neighborhood and back on the frontage rd.  

Saucony Ride Miles: 3.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.000.000.003.90

am ran the trails around the neighborhood.  Great single track

pm. carries/pull-ups/push-ups/planks/side planks/hip lift

TNF Hyper-Track Guide Miles: 3.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

am  1.5 to the gym, 2 x 50 jumping jacks/butt kicks/high knees/10 burpees/2 100m reps, 1 to the office

Saucony Kinvara 4 Miles: 2.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Am highland/swaner and back thru maxwells

Saucony Ride Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

am busted out the crocs. I seem to take it easier when I wear them so good choice for today. highland to the roundabout to basin and back. 

Pm carries/pull-ups/push-ups/planks/side planks/hip lift

Black Crocs Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

am out and back on old ranch. The hills really drained my energy for some reason so cut the short.  

Saucony Kinvara 6 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM

Took the past 2 days off with how crappy I felt on Saturday.  Maybe I had some kinda cold kickin in.  Felt better today.  Wnet for a bike ride around the Kimball Junc and Jeremy Ranch areas  Biked to and from work

Bike Miles 2015 Miles: 21.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

AM

Trailside/Mtn ranch and back.  Short mileage, but steep first half and semi-technical single track.  Good way to start the morning.

TNF Hyper-Track Guide Miles: 3.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Noon

8 not so easy miles @ Round Valley.  The first 2.5 miles of climbing coupled with warmer than expected temps really kicked my a$$.  Take that with long nights staying up for work this week and it jusst wasn't happening.  As least I had nice scenery.

TNF Hyper-Track Guide Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM

2 x carries/pull ups/push ups/planks/hip lift

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

PM

Out & back on Willow Creek after work with 5 hill sprints near the end.

TNF Hyper-Track Guide Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM 

Some loop action on the frontage rds.  Cold out.

Black Crocs Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

AM

Super fun time on the Trailside/Mtn Ranch trails.  I can tell my rep/plyo workouts are helping cuz I just floated the downhill sections wtih ease.  perfect day out

PM

2 x carries/pulls ups/push ups/planks/hip lift

TNF Hyper-Track Guide Miles: 3.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

18 mile rd ride around town.  Really windy out..a storm's a brewin

Bike Miles 2015 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

Highland trail/roundabout/Basin and back

 

PM

2 x carries/pull ups/push ups/planks/hip lift/superman

Black Crocs Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM

Plyo workout @ the gym.

1.5 from the office, 2 x 50 jumping jacks/high knees/butt kicks/10 burpees/bounding/2x100m reps, 1 back to the office

Saucony Kinvara 6 Miles: 2.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

am highland/roundabout/country rd and back. Flat and easy

Black Crocs Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

am trail side/mtn ranch trails.  Didn't have the pop like last Saturday due to plyo workout on Wednesday.  Seems that workout takes longer to bounce back from than hill sprints

TNF Hyper-Track Guide Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

Hike with Lacy & Griffin.

2 x carries/pull ups/push ups/planks/hip lift

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

AM

Highland/to work thru Maxwells/swaner trail and back.  Chilly 36 degrees this morning.

 

Saucony Kinvara 6 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

am  highland/roundabout/half mile out onto the country rd and back

Pm 2xcarries/pull ups/push ups/planks/hip lift

Black Crocs Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

am trailside trails to the bike park and back.  Did 5 hill sprints in the middle 

TNF Hyper-Track Guide Miles: 2.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

am highland/roundabout/.5 mi on country rd and back

Black Crocs Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

11am  took it easy on the neighborhood trails  super nice out and found some new trails

TNF Hyper-Track Guide Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

AM

Did my usual neighborhood loop but used the trail by the tennis courts for the climb, more switchbacks and much more scenic.  Pushed the pace on the descent...tryin to mash the quads a little bit.

Pm 5x8 curls

TNF Hyper-Track Guide Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am stretching and planks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM

Easy neighborhood loop.  Getting cold out!

TNF Hyper-Track Guide Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM

Neighborhood loop, kep the pace peppy on the dowhill section.  

1 PM

2 x carries/pushups/bent over rows/planks/hip lift

 

TNF Hyper-Track Guide Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

11 AM

Easy road ride with Jose meandering around Park City.  A bit breezy but overall a great day for outside cardio

Bike Miles 2015 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

am goose egg past 2 days cuz of work.  Out and back on willow creek today.  Felt like winter is here

TNF Hyper-Track Guide Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

9 degrees this morning!  I totally wussed out, good thing I have a very long living room so I could to some drills.

20 min jump rope, 2 x butt kicks/high knee skipping/bounding/10 burpees

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

am down for the count all last week. I'm feeling better now. Out & back to spring creek trailhead with roundabout extension

Black Crocs Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am lacy wanted to go to the gym so I went with her and ran glenwild while she was there.  Did the frontside glenwild loop counterclockwise but turned around and came down black hawk trails. Trails are in really good conditions still

TNF Hyper-Track Guide Miles: 6.00
Comments
From Glory in the long run on Tue, Nov 24, 2015 at 07:26:02 from 174.23.236.120

You commented on me long ago so I'm returning the favor. Glad to see you still running. Thanksgiving race?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am. 2mi xc ski with griffin in the new snow

Pm. 4mi xc ski around the hood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am. Planks side planks hip lift 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Am. 3mi xc ski thru the hood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

am. Did some laps around the field next to Lacy's parents house. It's 70degrees in Dallas y'all

TNF Hyper-Track Guide Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

am. Out & back on the bike path.  A lot colder today.  New crocs feel good

Brown Crocs Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planks side planks hip lift

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

am. Around Lacy's brothers neighborhood.  My calves are pretty sore from the reduced cusion in the crocs.  So took it easy

Brown Crocs Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

am. Around the field next to Lacy's parents house 

TNF Hyper-Track Guide Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
803.450.000.000.00803.45
Saucony Ride Miles: 340.00Saucony Kinvara 4 Miles: 267.05Bike Miles 2015 Miles: 923.30Griffin Miles: 27.25Salomon Synapse Miles: 14.00TNF Hyper-Track Guide Miles: 134.70Black Crocs Miles: 28.70Saucony Kinvara 6 Miles: 11.00Brown Crocs Miles: 8.00
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