Breaking the Wall

August 2025

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:
Ukraine Can Win With Crowdfunded Drones!
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Miles:This week: 0.00 Month: 85.05 Year: 2659.46
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 3424.44
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
226.470.0036.110.32262.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Aug 01, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2025-08-01 08:46:03
Workout Totals: Distance12.000Time1:38:05.80Pace8:10.48
11 total. Easy pace mostly. Did a pickup on the hill in 53.7 with Matthew.
Leg 1:
Distance2.000Time16:50.60Pace8:25.30ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 2:
Distance3.000Time23:05.70Pace7:41.90
With Matthew.
Split 1:Distance2.845Time22:12.00Pace7:48.19ZoneEasy Miles
Cumilative:Distance2.845Time22:12.00Pace7:48.19
Split 2:Distance0.155Time0:53.70Pace5:46.45ZoneVO2 Max Miles
Cumilative:Distance3.000Time23:05.70Pace7:41.90
Leg 3:
Distance5.000Time38:58.20Pace7:47.64ZoneEasy Miles
Alone.
Leg 4:
Distance2.000Time19:11.30Pace9:35.65ZoneEasy Miles
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 02, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.420.003.000.0012.42

Fast Running Friend Workout - 2025-08-02 08:31:49
Workout Totals: Distance12.420Time1:33:57.30Pace7:33.89
10+ total. Did a 3 mile tempo in 18:21. I think Benjamin paced me, and Matthew ran it also with me, but fell back and ran 18:34.
Leg 1:
Distance2.000Time16:13.60Pace8:06.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:21.80Pace6:07.27ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.420Time19:54.40Pace8:13.55ZoneEasy Miles
To the car.
Leg 4:
Distance5.000Time39:27.50Pace7:53.50ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Aug 04, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2025-08-04 08:57:10
Workout Totals: Distance12.000Time1:36:11.40Pace8:00.95
Total of 12. Did an uphill pickup with Matthew in 53.4.
Leg 1:
Distance2.000Time16:54.20Pace8:27.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance3.000Time22:18.70Pace7:26.23
With Matthew.
Split 1:Distance2.845Time21:25.30Pace7:31.78ZoneEasy Miles
Cumilative:Distance2.845Time21:25.30Pace7:31.78
Split 2:Distance0.155Time0:53.40Pace5:44.52ZoneVO2 Max Miles
Cumilative:Distance3.000Time22:18.70Pace7:26.23
Leg 3:
Distance5.000Time39:43.90Pace7:56.78ZoneEasy Miles
Probably with Benjamin.
Leg 4:
Distance2.000Time17:14.60Pace8:37.30ZoneEasy Miles
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Aug 05, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2025-08-05 08:21:28
Workout Totals: Distance10.000Time1:19:17.50Pace7:55.75
10 total. Benjamin paced Matthew and me down the canyon. I got 11:55, Matthew 11:52. This was my first sub-12:00 in a while.
Leg 1:
Distance2.000Time16:15.40Pace8:07.70ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:55.10Pace5:57.55ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.000Time18:09.40Pace9:04.70ZoneEasy Miles
To the car.
Leg 4:
Distance2.000Time16:57.10Pace8:28.55ZoneEasy Miles
With William.
Leg 5:
Distance2.000Time16:00.50Pace8:00.25ZoneEasy Miles
Finishing the distance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 06, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2025-08-06 10:16:35
Workout Totals: Distance12.000Time1:35:34.20Pace7:57.85
Total of 12. Easy pace.
Leg 1:
Distance1.000Time8:12.90Pace8:12.90ZoneEasy Miles
Do not remember much about this.
Leg 2:
Distance3.000Time23:35.80Pace7:51.93ZoneEasy Miles
Probably with Matthew.
Leg 3:
Distance6.000Time46:51.60Pace7:48.60ZoneEasy Miles
Probably alone.
Leg 4:
Distance2.000Time16:53.90Pace8:26.95ZoneEasy Miles
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 07, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2025-08-07 08:01:14
Workout Totals: Distance2.000Time15:58.90Pace7:59.45
Busy day. Drove the boys to Yellowstone. But managed to get 8 miles in total.
Leg 1:
Distance2.000Time15:58.90Pace7:59.45ZoneEasy Miles
In Soda Springs, ID on the way to Yellowstone.
Fast Running Friend Workout - 2025-08-07 20:57:21
Workout Totals: Distance6.000Time47:20.90Pace7:53.48
Leg 1:
Distance2.000Time17:20.60Pace8:40.30ZoneEasy Miles
Probably with Mary, Bella, and Leigha.
Leg 2:
Distance4.000Time30:00.30Pace7:30.07ZoneEasy Miles
Probably alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Aug 08, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-08-08 09:39:13
Workout Totals: Distance10.000Time1:18:54.70Pace7:53.47
10 total, easy pace.
Leg 1:
Distance2.000Time16:44.50Pace8:22.25ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance6.000Time46:16.50Pace7:42.75ZoneEasy Miles
Probably with Benjamin.
Leg 3:
Distance2.000Time15:53.70Pace7:56.85ZoneEasy Miles
Probably alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 09, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.005.000.0012.15

Fast Running Friend Workout - 2025-08-09 07:24:01
Workout Totals: Distance12.150Time1:33:02.30Pace7:39.45
12 total. Benjamin pulled me through 5 miles down the canyon in 30:55. We were targeting 6:20 pace, but then I discovered I was stronger. Last mile was 6:02. This was a pleasant surprise.
Leg 1:
Distance2.480Time20:48.80Pace8:23.55ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time30:55.30Pace6:11.06ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.670Time24:04.20Pace9:00.90ZoneEasy Miles
Back to the car.
Leg 4:
Distance2.000Time17:14.00Pace8:37.00ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Aug 11, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2025-08-11 08:57:50
Workout Totals: Distance12.000Time1:34:51.70Pace7:54.31
12 total. Easy pace. Leigha ran a 2 mile PR of 16:18.
Leg 1:
Distance3.000Time23:19.10Pace7:46.37ZoneEasy Miles
I think this was with Matthew or maybe alone.
Leg 2:
Distance2.000Time16:18.30Pace8:09.15ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance5.000Time39:43.30Pace7:56.66ZoneEasy Miles
Maybe with Benjamin or alone.
Leg 4:
Distance2.000Time15:31.00Pace7:45.50ZoneEasy Miles
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Aug 12, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2025-08-12 08:35:43
Workout Totals: Distance10.000Time1:17:37.40Pace7:45.74
10 total. Did a 2 mile tempo in 11:59. Matthew ran the first mile with us, then paniced and jogged. Benjamin paced us.
Leg 1:
Distance2.000Time17:01.20Pace8:30.60ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:59.10Pace5:59.55ZoneThreshold Miles
Tempo run.
Leg 3:
Distance1.000Time9:10.60Pace9:10.60ZoneEasy Miles
Cool-down.
Leg 4:
Distance5.000Time39:26.50Pace7:53.30ZoneEasy Miles
More distance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 13, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2025-08-13 08:45:30
Workout Totals: Distance10.000Time1:20:32.70Pace8:03.27
10 total. Paced Stephen for 2 miles down the canyon in 12:45.
Leg 1:
Distance2.000Time17:36.70Pace8:48.35ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:45.70Pace6:22.85ZoneThreshold Miles
Paced Stephen for 2 miles with Benjamin and Matthew.
Leg 3:
Distance3.000Time25:10.70Pace8:23.57ZoneEasy Miles
To the car.
Leg 4:
Distance2.000Time17:33.90Pace8:46.95ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time7:25.70Pace7:25.70ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 14, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-08-14 08:41:47
Workout Totals: Distance10.000Time1:21:18.40Pace8:07.84
10 total. Easy pace.
Leg 1:
Distance2.000Time17:35.90Pace8:47.95ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance6.000Time47:23.50Pace7:53.92ZoneEasy Miles
Probably with Benjamin.
Leg 3:
Distance2.000Time16:19.00Pace8:09.50ZoneEasy Miles
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Aug 15, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-08-15 08:29:03
Workout Totals: Distance10.000Time1:19:57.70Pace7:59.77
10 total. Easy pace.
Leg 1:
Distance2.000Time17:38.90Pace8:49.45ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance6.000Time45:36.50Pace7:36.08ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.000Time16:42.30Pace8:21.15ZoneEasy Miles
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 16, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.005.000.0014.15

Fast Running Friend Workout - 2025-08-16 07:51:24
Workout Totals: Distance14.150Time1:50:27.40Pace7:48.37
14 total. Did a 5 mile tempo down the canyon in 31:26. Slower than last time, but it was warmer and I did not have a pacer - Benjamin ran it at his own pace, I think in 27:20. Chad and Matthew joined us. Chad did 3 miles in 19:13. Matthew was ahead, but stopped early, the Chad caught up and showed him where to finish. So he also ended up with 19:13.
Leg 1:
Distance2.480Time21:23.80Pace8:37.66ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time31:26.10Pace6:17.22ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.670Time21:54.30Pace8:12.25ZoneEasy Miles
To the car.
Leg 4:
Distance2.000Time17:48.60Pace8:54.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance2.000Time17:54.60Pace8:57.30ZoneEasy Miles
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Aug 18, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-08-18 09:20:59
Workout Totals: Distance10.000Time1:20:16.60Pace8:01.66
10 total. Easy pace.
Leg 1:
Distance2.000Time17:17.10Pace8:38.55ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance6.000Time45:59.30Pace7:39.88ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.000Time17:00.20Pace8:30.10ZoneEasy Miles
With Benjamin and William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Aug 19, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.002.000.0010.15

Fast Running Friend Workout - 2025-08-19 08:58:36
Workout Totals: Distance10.150Time1:19:45.20Pace7:51.45
10+ total. Benjamin pulled me and Matthew to our fastest 2 mile tempo so far - 11:50. Splits were 5:50 and 6:00. I have been taking naps in the afternoon and they seem to be making a big difference.
Leg 1:
Distance0.730Time6:05.10Pace8:20.14ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:50.20Pace5:55.10ZoneThreshold Miles
Tempo run.
Leg 3:
Distance1.420Time13:15.10Pace9:19.93ZoneEasy Miles
To the car.
Leg 4:
Distance2.000Time16:53.30Pace8:26.65ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance4.000Time31:41.50Pace7:55.38ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 20, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2025-08-20 09:29:12
Workout Totals: Distance9.000Time1:19:32.30Pace8:50.26
10 total. Easy pace.
Leg 1:
Distance2.000Time17:34.60Pace8:47.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance2.000Time23:42.20Pace11:51.10ZoneEasy Miles
With Matthew.
Leg 3:
Distance5.000Time38:15.50Pace7:39.10ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 21, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2025-08-21 08:11:30
Workout Totals: Distance8.000Time1:02:53.10Pace7:51.64
8 total. Tapering before the Top of Utah Half.
Leg 1:
Distance8.000Time1:02:53.10Pace7:51.64ZoneEasy Miles
I think I ran this with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Aug 22, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Fast Running Friend Workout - 2025-08-22 09:19:27
Workout Totals: Distance7.000Time55:45.70Pace7:57.96
7 total. Easy pace. Tapering.
Leg 1:
Distance2.000Time17:14.00Pace8:37.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance5.000Time38:31.70Pace7:42.34ZoneEasy Miles
Part with Matthew, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 23, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.900.0013.110.0014.01

Fast Running Friend Workout - 2025-08-23 05:26:31
Workout Totals: Distance14.009Time1:31:36.90Pace6:32.38
Top Utah Half, 1:23:47, 16h overall, 4th master.

This was a better race. A bit faster than last year, and much faster that Utah Valley Half when I was struggling with the lower back pain. I atrribute the improvement to taking regular naps a for a couple of weeks leading up to the race. Dave Taylor ran with me for the first 8.5 miles as he was taking it easy, but still wanted to win the age graded division. I told him to take off at 8.5, and he did win it finishing in 1:21:25.

Benjamin unfortunately digressed with his stumbling. For a while things looked really bad - he did a couple of 6:45 miles and it looked like even I might catch him. But at around 9 miles something shifted, and he started running 5:30 pace finishing in 1:17:39 which actually earned him 7th overall.
Leg 1:
Distance0.900Time7:48.70Pace8:40.78ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:23:48.20Pace6:23.57
Race.
Split 1:Distance1.000Time6:05.10Pace6:05.10ZoneThreshold Miles
Cumilative:Distance1.000Time6:05.10Pace6:05.10
Split 2:Distance1.000Time6:16.10Pace6:16.10ZoneThreshold Miles
Cumilative:Distance2.000Time12:21.20Pace6:10.60
Split 3:Distance1.000Time6:14.50Pace6:14.50ZoneThreshold Miles
Cumilative:Distance3.000Time18:35.70Pace6:11.90
Split 4:Distance1.000Time6:18.10Pace6:18.10ZoneThreshold Miles
Cumilative:Distance4.000Time24:53.80Pace6:13.45
Split 5:Distance1.000Time6:06.30Pace6:06.30ZoneThreshold Miles
Cumilative:Distance5.000Time31:00.10Pace6:12.02
Split 6:Distance1.000Time6:11.10Pace6:11.10ZoneThreshold Miles
Cumilative:Distance6.000Time37:11.20Pace6:11.87
Split 7:Distance1.000Time6:12.30Pace6:12.30ZoneThreshold Miles
Cumilative:Distance7.000Time43:23.50Pace6:11.93
Split 8:Distance2.000Time12:49.10Pace6:24.55ZoneThreshold Miles
Cumilative:Distance9.000Time56:12.60Pace6:14.73
Split 9:Distance1.000Time6:35.30Pace6:35.30ZoneThreshold Miles
Cumilative:Distance10.000Time1:02:47.90Pace6:16.79
Split 10:Distance1.000Time6:46.80Pace6:46.80ZoneThreshold Miles
Cumilative:Distance11.000Time1:09:34.70Pace6:19.52
Split 11:Distance1.030Time7:16.80Pace7:04.08ZoneThreshold Miles
Cumilative:Distance12.030Time1:16:51.50Pace6:23.33
Split 12:Distance1.079Time6:56.70Pace6:26.19ZoneThreshold Miles
Cumilative:Distance13.109Time1:23:48.20Pace6:23.57

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Aug 25, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-08-25 08:35:41
Workout Totals: Distance10.000Time1:29:31.90Pace8:57.19
10 total. Easy pace.
Leg 1:
Distance1.000Time10:13.70Pace10:13.70ZoneEasy Miles
With Sarah.
Leg 2:
Distance1.000Time11:01.60Pace11:01.60ZoneEasy Miles
With Sarah.
Leg 3:
Distance2.000Time17:52.40Pace8:56.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance2.000Time18:30.00Pace9:15.00ZoneEasy Miles
With William, Matthew and Benjamin.
Leg 5:
Distance1.000Time8:27.40Pace8:27.40ZoneEasy Miles
With Benjamin and Matthew.
Leg 6:
Distance3.000Time23:26.80Pace7:48.93ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Aug 26, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-08-26 10:03:59
Workout Totals: Distance10.000Time1:19:31.30Pace7:57.13
10 total. Easy pace.
Leg 1:
Distance2.000Time17:14.60Pace8:37.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance5.000Time38:47.90Pace7:45.58ZoneEasy Miles
Do not remember much about this segment.
Leg 3:
Distance3.000Time23:28.80Pace7:49.60ZoneEasy Miles
Do not remember much about this one either.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 27, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-08-27 10:36:22
Workout Totals: Distance10.000Time1:19:32.80Pace7:57.28
10 total. Easy pace.
Leg 1:
Distance2.000Time16:58.90Pace8:29.45ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance2.000Time16:48.80Pace8:24.40ZoneEasy Miles
With William.
Leg 3:
Distance1.000Time6:51.20Pace6:51.20ZoneEasy Miles
With Matthew.
Leg 4:
Distance5.000Time38:53.90Pace7:46.78ZoneEasy Miles
Alone or maybe with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 28, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2025-08-28 09:53:44
Workout Totals: Distance10.000Time1:19:57.40Pace7:59.74
10 total. Did a 2 mile tempo run down the canyon in 12:02. Felt sluggish. Matthew struggled, fell back after the first mile and finished in 12:22.
Leg 1:
Distance2.000Time16:31.90Pace8:15.95ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:02.10Pace6:01.05ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.000Time19:16.00Pace9:38.00ZoneEasy Miles
Back to the car.
Leg 4:
Distance2.000Time16:24.30Pace8:12.15ZoneEasy Miles
With William.
Leg 5:
Distance2.000Time15:43.10Pace7:51.55ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Aug 29, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-08-29 09:35:22
Workout Totals: Distance10.000Time1:19:13.80Pace7:55.38
10 total. Easy pace.
Leg 1:
Distance2.000Time16:51.00Pace8:25.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance3.000Time23:28.70Pace7:49.57ZoneEasy Miles
With Benjamin and Matthew.
Leg 3:
Distance2.000Time15:47.50Pace7:53.75ZoneEasy Miles
With Benjamin and William.
Leg 4:
Distance3.000Time23:06.60Pace7:42.20ZoneEasy Miles
With Benjamin - or maybe alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
226.470.0036.110.32262.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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