Phantom

Week starting Jun 05, 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
36.750.004.000.0040.75
Defyance2 Miles: 12.75Summons Miles: 9.00Brooks Lauch Miles: 19.00
Mon, Jun 06, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3.0 time for 3 before work. 

5.0 before bed.  Not feeling to much like running these days.


Defyance2 Miles: 5.00Summons Miles: 3.00
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Tue, Jun 07, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3.0 managed a short run after work.  Work and training just aren't working out very well lately.

Summons Miles: 3.00
Comments(2)
Wed, Jun 08, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.004.000.007.50

7.5

4 mile tempo with Garrett (21:58)      5:34, 5:31, 5:24, 5:29

Training had not been great this past week so I didn't know how the body would respond.  As it turned I ran about 10 seconds per mile faster than last weeks tempo.

Brooks Lauch Miles: 7.50
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Thu, Jun 09, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3.0 before supper.

Defyance2 Miles: 3.00
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Fri, Jun 10, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy.

Summons Miles: 3.00
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Sat, Jun 11, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

11.5 in the morning.

4.75 in the evening.

Defyance2 Miles: 4.75Brooks Lauch Miles: 11.50
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
36.750.004.000.0040.75
Defyance2 Miles: 12.75Summons Miles: 9.00Brooks Lauch Miles: 19.00
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