Phantom

Week starting Jan 10, 2010

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Location:

Cedar City,

Member Since:

May 02, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5K 15:38.5 (USG 09)

10k 32:59 (USG 07)

15K 51:25 (dixie tuneup 1991)

half 1:15:45.9 (Bryce 09)

marathon 3:01:29 (SGM 2011)

Short-Term Running Goals:

train smarter and race faster. continue to PR.

Personal:

Married with 6 children. Accountant and General Building Contractor.
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Defyance2 Lifetime Miles: 1183.75
Summons Lifetime Miles: 1363.35
Saucony Racers Lifetime Miles: 132.20
Paramounts Lifetime Miles: 806.10
Brooks Lauch Lifetime Miles: 1094.73
Summon 3 Lifetime Miles: 967.12
Kayano 18 Lifetime Miles: 1059.36
K SWISS "K'ONA" Lifetime Miles: 281.50
New KSwiss K'ONA Lifetime Miles: 287.25
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.950.002.500.0040.45
Summons Miles: 19.95Paramounts Miles: 10.25Defyance2 Miles: 10.25
Mon, Jan 11, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Summons Miles: 8.20
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Tue, Jan 12, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.002.500.0010.25

10.25  including a 2.5 mile tempo on the canyon trail.  Tempo was 13:56.  splits 5:32, 11:18. felt pretty good and good improvement over last week.

Paramounts Miles: 10.25
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Wed, Jan 13, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25 with my daughter in the jogger. pretty slow going but got it done.

Summons Miles: 6.25
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Thu, Jan 14, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25  miles in 76:00 nice easy pace

Defyance2 Miles: 10.25
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Fri, Jan 15, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 nice and easy

Summons Miles: 5.50
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.950.002.500.0040.45
Summons Miles: 19.95Paramounts Miles: 10.25Defyance2 Miles: 10.25
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