Phantom

Week starting May 08, 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
29.250.000.003.0032.25
Defyance2 Miles: 14.00Paramounts Miles: 0.50Brooks Lauch Miles: 7.50
Mon, May 09, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 nice easy run in the cooler temps.

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Tue, May 10, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 easy after lunch

 

Defyance2 Miles: 8.50
Comments(2)
Wed, May 11, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

8.0 total.  Track workout with Stewmyster.

1 X 1600m   5:21

2 X 800m     2:35, 2:37

4 X 400m     1:11, 1:12, 1:14, 1:10

Overall pretty pleased with the work out.  I just need to work on getting quicker leg turnover. which means doing more shorter faster workouts like this.

Paramounts Miles: 0.50Brooks Lauch Miles: 7.50
Comments(2)
Fri, May 13, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 easy. No time or motivation to go for more.

Defyance2 Miles: 5.50
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Sat, May 14, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned on getting a longish run in but just didn't happen with all else that was going on.  I guess a bit of a rest week.  I'll take it.

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.250.000.003.0032.25
Defyance2 Miles: 14.00Paramounts Miles: 0.50Brooks Lauch Miles: 7.50
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