Phantom

Week starting Apr 03, 2011

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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
29.900.005.000.0034.90
Summons Miles: 10.00Defyance2 Miles: 15.40Paramounts Miles: 1.00Brooks Lauch Miles: 8.50
Mon, Apr 04, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

9.0 CT water tank loop extended. Slow and easy.

Added another 1.0 with my daughter at the track.

Summons Miles: 10.00
Comments(2)
Wed, Apr 06, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.002.000.007.90

7.9 total.  2 X RRHmile  1-6:21  2- 6:19 

The first third of the mile is nasty uphill, second third is downhill, and the last third is pretty flat.  don't know if I have the guts to do this very often but I would like to work some of it into my running diet and do more than just 2 repeats or make them a little longer.

Defyance2 Miles: 7.90
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Thu, Apr 07, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

1 mile. To class and back.

Paramounts Miles: 1.00
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Fri, Apr 08, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5  took advantage of a small break in the weather and went out with the dog.  Threw in a couple of up tempo bursts here and there.

Brooks Lauch Miles: 8.50
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Sat, Apr 09, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.007.50

7.5 total.  The weather didn't cooperate until late in the afternoon, so I headed out with the idea of doing my usual CT tempo.  I figured there would be water under the main street bridge, and there was so the usual route was a no go.

 I decided to run up the CT from the little league fields at 200N.

1.5 miles up (9:11) 1st mile 6:07, 1/2 mile 3:04

Took a 45sec breather(I needed it) then back down.

1.5 miles down (8:22) 1st mile 5:38, 1/2 mile 2:44

Overall pretty pleased with how it went.  Mileage keeps creeping a little higher but I feel pretty good thanks to running most of my miles at a very easy pace.

Defyance2 Miles: 7.50
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.900.005.000.0034.90
Summons Miles: 10.00Defyance2 Miles: 15.40Paramounts Miles: 1.00Brooks Lauch Miles: 8.50
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