Phantom

Week starting May 19, 2013

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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
23.300.000.750.0024.05
Summon 3 Miles: 9.05Kayano 18 Miles: 11.00
Mon, May 20, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.050.000.000.003.05

3.05 am

Summon 3 Miles: 3.05
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Tue, May 21, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

56.7 on the bike 2:32:30 (22.3mph)

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Wed, May 22, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 in the AM

Kayano 18 Miles: 3.00
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Thu, May 23, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 am

Summon 3 Miles: 3.00
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Fri, May 24, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.750.004.00

4 in pm.  threw in some 100m and 200m 

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Sat, May 25, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM 8 miles in 59:00, then bike 42 miles 2:02:15

AM 3 more miles running with my son after the bike ride.  Nice long workout.  Kind of windy today. 

Summon 3 Miles: 3.00Kayano 18 Miles: 8.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.300.000.750.0024.05
Summon 3 Miles: 9.05Kayano 18 Miles: 11.00
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