Phantom

Week starting Apr 17, 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
31.750.003.500.0035.25
Defyance2 Miles: 12.50Summons Miles: 14.00Brooks Lauch Miles: 8.75
Tue, Apr 19, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

11.5 total.  took the dog out for a while, dropped her back home and continued the run.

Defyance2 Miles: 6.00Summons Miles: 5.50
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Wed, Apr 20, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 late afternoon a little sluggish but pushed on to get "time on feet".

Summons Miles: 8.50
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Fri, Apr 22, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 leisurely miles.

Defyance2 Miles: 6.50
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Sat, Apr 23, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.003.500.008.75

8.75 in St George with a 3.5 mile  tempo around schmutz hill area.

mile 1 5:49

mile 2 5:59

mile 3 5:46

.5 in 2:50 for a total time of 20:24

Brooks Lauch Miles: 8.75
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.750.003.500.0035.25
Defyance2 Miles: 12.50Summons Miles: 14.00Brooks Lauch Miles: 8.75
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