Phantom

Week starting May 22, 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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
46.75	0.00	0.00	4.25	51.00

Summons Miles: 12.75	Saucony Racers Miles: 4.00	Brooks Lauch Miles: 15.25	Defyance2 Miles: 8.50

Mon, May 23, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.75	0.00	0.00	0.75	10.50

10.5 total. 1200 meter in 3:50 to get the legs going.

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Tue, May 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	0.00	8.75

8.75 easy. Went further than I had planned. No watch. No hurry. Just lost track of time. A beautiful morning for a run or anything else.

Summons Miles: 8.75

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Wed, May 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.75	0.00	0.00	3.00	8.75

8.75 total. Track workout with Garrett.

1600m 5:16

2 X 800m 2:29, 2:32

4 X 400m 1:07, 1:09, 1:07, 1:08

Pleased with how the body responded. I saw substantial improvement from 2 weeks ago. We definitely helped push/pull each other along.(mostly Garrett was pulling me)

Saucony Racers Miles: 4.00	Brooks Lauch Miles: 4.75

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Thu, May 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

4.0 in the evening, nice little run in the dark.

Summons Miles: 4.00

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Fri, May 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

8.5 easy. I expected to feel tight and a little sore today(It usually hits me 2 days after a hard workout) but I actually felt quite good. My planned 5.5 turned into 8.5. I ran at lunch time so it was warm but nothing I can't handle. I took a cold bath and after the initial few minutes of pain it was very nice.

Mileage is creeping up this week. What ever I run tomorrow will be a bonus.

Finished my last College class this morning. I guess I have officially earned my Master of Accountancy. It took almost a year to the day and it has been a very rewarding journey. Now I just need to find a job.

Defyance2 Miles: 8.50

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Sat, May 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.50	10.50

10.5 got out fairly early this morning, crossed paths with Garrett and ran with him for several miles. It is definitely nice to run with someone else. The miles and time pass very fast.

Ended at the track with 800m in 2:28 just to get the legs turning over for a few minutes. Total running time this morning was 80 minutes. I am estimating that the total run mileage was 10.5

Brooks Lauch Miles: 10.50

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
46.75	0.00	0.00	4.25	51.00

Summons Miles: 12.75	Saucony Racers Miles: 4.00	Brooks Lauch Miles: 15.25	Defyance2 Miles: 8.50

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