| Location: Draper,UT,United States Member Since: Jan 29, 2016 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: I hold Alta's 2K Steeplechase school record. Short-Term Running Goals: Create a routine around running that enhances my running while preserving the body. Long-Term Running Goals: Leave a leagcy
Live my dream
Run the whole time Personal: Ran for Alta High School under the coaching of Rob Murphy, one of the best coaches out there. I'm currently an artificial intelligence engineer that's just trying to enjoy some runs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 178.00 | 0.00 | 13.00 | 9.00 | 200.00 |
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| Nike LunarTempo Miles: 184.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM: 11 miles
My ankle was pretty sore today so I did 11 miles really easy.
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| Nike LunarTempo Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles
WE RAN 9 MILES ON THE TRACK!! Now I can't stand to even look at the track
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| Nike LunarTempo Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
| 3:58 |
3:48 |
2:29 |
2:26 |
71 sec |
65 sec |
PM: 6 miles
Today Was a workout that I really enjoyed. We ran 2 X 1200 M, 2 X 800 M, and 2 X 400 M. We were supposed to run these at race pace, but you can only go by feel. I felt really good and now I feel like I can do well for Region.
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| Nike LunarTempo Miles: 6.00 |
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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 |
| PM: 4 mile
30 min easy
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| Nike LunarTempo Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| PM:2 miles
We ran around the school for 2 miles
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| | Race: |
Region VII (3 Miles) 00:16:10, Place overall: 22, Place in age division: 22 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 1.00 | 9.00 |
| PM: Region VII
I had a good race overall. I PR'd, but I missed qualifying for state so I'll have to wait for track season.
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| Nike LunarTempo Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Afternoonish: 18 miles
Had a great run in the gully and around the neighborhoods.
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| Nike LunarTempo Miles: 18.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM:
Just a nice easy 60 min run
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| Nike LunarTempo Miles: 8.00 |
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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 |
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| Pushups |
Situps |
Statdiums |
| 125 |
150 |
25 |
PM: 5 miles + Ab Workout
We ran a 1 mile warmup and then ran an 800 easy, did 5 stadiums, pushups and situps, and then repeated.
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| Nike LunarTempo Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles
A nice and easy 65 min run
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| Nike LunarTempo Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| PM: 9 miles
We started with 20 min easy then ran 20 min with 1 min hard 2 min easy then finished with 20 min easy again.
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| Nike LunarTempo Miles: 9.00 |
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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 |
| PM: 4 miles + Hills
Ran 4 miles then ran 6 gully hills
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| Nike LunarTempo Miles: 4.00 |
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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 |
| Miles: 6 miles
Didn't have a lot of time to run, but I still got in a good 6 miles
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| Nike LunarTempo Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 6.00 | 12.00 |
| PM: 6 miles + weight room
We had a 30 min run and then went to the weight room. The weight room workout was to just do what you wanted so I did some pushup, situps, box jumps, dead lifts, and military presses.
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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 |
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800 Splits
| 1 |
2 |
3 |
4 |
5 |
| 2:25 |
2:27 |
2:27 |
2:25 |
2:20 |
PM: 5 miles
We got to run with Blake today. We ran a 1 mile warm up then 5 X 800s at 5k race pace (I took it faster) and then ran a 1.5 mile cool down. Blake helped me push it so I was able to hit my splits fast which I liked.
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| Nike LunarTempo Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles
Ran a 60 min run
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| Nike LunarTempo Miles: 9.00 |
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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 |
| PM: 6 miles
Just a nice easy run
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| Nike LunarTempo Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles
Nice easy run
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| Nike LunarTempo Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles
Finishing off the week with 50 miles
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| Nike LunarTempo Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles
Ran a nice easy 60 min run in the gully with a 300 M max sprint at the end.
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| Nike LunarTempo Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.50 | 0.00 | 6.00 |
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Splits
| 1600 M |
1200 M |
800 M |
400 M |
| 5:12 |
3:58 |
2:27 |
62 sec |
PM: 6 miles
We ran a 2 mile warmup and then ran a 1600 M, a 1200 M, a 800 M, and a 400 M. Afterwards a 10 min cooldown.
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| Nike LunarTempo Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| PM: 11.5 miles
Had a great run today, we ran from Alta to Jordan, from Jordan to Corner Canyon, and then from there back to Alta, and we also ran a lap on each of their tracks.
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| Nike LunarTempo Miles: 11.50 |
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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 |
| PM: 5 miles + Hill Sprints
We ran around Alta for 40 min and then ran to the gully and did 10 hard hill sprints.
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| Nike LunarTempo Miles: 5.00 |
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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 |
| PM: 6 miles
Had a nice easy fun run with Zach and Ian
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| Nike LunarTempo Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 0.00 | 4.50 |
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400 Splits
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
| 78 sec |
78 sec |
76 sec |
76 sec |
74 sec |
74 sec |
72 sec |
72 sec |
70 sec |
65 sec |
PM: 4.5 miles
Instead of doing a long run I did a track workout since we didn't get to do one this week. I ran 10 X 400s Starting a 78 sec and working my way down.
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| Nike LunarTempo Miles: 4.50 |
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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 |
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Weight Room
| Bench Press (65 lbs) |
Squats (95 lbs) |
Abs |
Military Press (25 lbs) |
Lunges (50 lbs) |
Bicep Curl (roughly 30 lbs) |
Rowing Press (65 lbs) |
| 20 |
20 |
100 |
20 |
20 |
20 |
20 |
PM: 6 miles + Weight Room
We ran for 45 min and then went to the weight room.
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| Nike LunarTempo Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 178.00 | 0.00 | 13.00 | 9.00 | 200.00 |
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| Nike LunarTempo Miles: 184.00 |
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