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Week starting Mar 16, 2014

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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
23.200.000.000.0023.20
Black Crocs Miles: 7.30Griffin Miles: 2.50Saucony Type A5 Miles: 2.90TNF Hyper-Track Guide Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

We did a 3 hour hike/climb/scramble thru Firey Furnace in Arches.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Last day with family in town, so just hangin out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

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

Black Crocs Miles: 4.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

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: 2.50Black Crocs Miles: 2.50Saucony Type A5 Miles: 2.90
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

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
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM

30:00 easy spin on the bike.  MY achillies foot are really sore today so given them a chill day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.000.007.90

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
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.200.000.000.0023.20
Black Crocs Miles: 7.30Griffin Miles: 2.50Saucony Type A5 Miles: 2.90TNF Hyper-Track Guide Miles: 13.00
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