Phantom

Week starting Apr 10, 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
24.750.004.500.0029.25
Summons Miles: 8.50Defyance2 Miles: 13.25Brooks Lauch Miles: 7.50
Mon, Apr 11, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 in about 63:00.  Felt pretty good for a Monday.

Summons Miles: 8.50
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Tue, Apr 12, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.500.003.00

3.0 hit the track with some of my children.  Ran a lap in 1:20 and 2X200 in :36 & :35.  I need to start getting a little speed back in the legs.

Defyance2 Miles: 3.00
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Fri, Apr 15, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.004.000.0010.25

10.25

did 3 X .5 mile as I ran up the CT. 1-2:35  2-2:44   3-2:44

then ran a 2.5 tempo down the CT in 15:00

Defyance2 Miles: 10.25
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Sat, Apr 16, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 late Saturday night.  End of semester papers and assignments are leaving me short on time.

Brooks Lauch Miles: 7.50
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.750.004.500.0029.25
Summons Miles: 8.50Defyance2 Miles: 13.25Brooks Lauch Miles: 7.50
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