Breaking the Wall

October 2024

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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:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 3010.45
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: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
272.841.008.000.66282.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Oct 01, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.000.1610.01

Fast Running Friend Workout - 2024-10-01 10:15:04
Workout Totals: Distance10.000Time1:20:10.80Pace8:01.08
10 total. Did a pickup on the hill in 50.6. Was surprised at he result, I had been struggling to go under 55 lately.
Leg 1:
Distance5.000Time39:31.80Pace7:54.36ZoneEasy Miles
With Benjamin and Matthew
Leg 2:
Distance3.000Time23:09.00Pace7:43.00
With Benjamin.
Split 1:Distance2.845Time22:18.40Pace7:50.44ZoneEasy Miles
Cumilative:Distance2.845Time22:18.40Pace7:50.44
Split 2:Distance0.155Time0:50.60Pace5:26.45ZoneVO2 Max Miles
Cumilative:Distance3.000Time23:09.00Pace7:43.00
Leg 3:
Distance1.000Time9:12.10Pace9:12.10ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:17.90Pace8:17.90ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Oct 02, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.000.000.5010.00

Fast Running Friend Workout - 2024-10-02 10:49:47
Workout Totals: Distance10.000Time1:18:34.70Pace7:51.47
10 total. Benjamin did 4 down the canyon in 19:53, his fastest time in a while. William, Matthew, and I ran a fast 0.5 down the canyon from 2.5 to 2 from the house. William 2:30, Matthew 2:32, I got 2:35, which I was very happy about.

In the evening Mary, Bella, and Leigha did a mile time trial. Bella ran 6:46, official track PR, Mary 7:27, and Leigha got 7:56 breaking 8:00 for the first time.
Leg 1:
Distance2.500Time20:46.80Pace8:18.72ZoneEasy Miles
With William and Matthew.
Leg 2:
Distance0.500Time2:35.60Pace5:11.20ZoneVO2 Max Miles
Interval
Leg 3:
Distance2.000Time17:04.00Pace8:32.00ZoneEasy Miles
To the house with William and Matthew.
Leg 4:
Distance3.000Time23:25.00Pace7:48.33ZoneEasy Miles
Alone.
Leg 5:
Distance1.000Time6:46.90Pace6:46.90ZoneMarathon Pace Miles
Bella's mile time trial.
Leg 6:
Distance1.000Time7:56.40Pace7:56.40ZoneEasy Miles
Leigha's mile time trial.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Oct 03, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-03 09:48:30
Workout Totals: Distance10.000Time1:20:25.80Pace8:02.58
10 total. Easy pace.
Leg 1:
Distance5.000Time39:23.10Pace7:52.62ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time23:46.50Pace7:55.50ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:29.30Pace9:29.30ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time7:46.90Pace7:46.90ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Oct 04, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-04 09:28:45
Workout Totals: Distance10.000Time1:20:44.60Pace8:04.46
10 total. Easy pace.
Leg 1:
Distance5.000Time38:54.30Pace7:46.86ZoneEasy Miles
With Matthew, part with Benjamin.
Leg 2:
Distance3.000Time23:47.10Pace7:55.70ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:13.90Pace9:13.90ZoneEasy Miles
With Leigha and Mary.
Leg 4:
Distance1.000Time8:49.30Pace8:49.30ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Oct 05, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.980.003.000.0011.98

Fast Running Friend Workout - 2024-10-05 08:02:10
Workout Totals: Distance11.980Time1:32:05.30Pace7:41.21
12 total. General Conference today, started earlier. Did 3 miles in 17:59 - 6:01, 6:02, 5:56. Was trying to pull Matthew under 18:00 but he was not up to it, fell back after 2 and ran 18:17. Benjamin did 2x4 20:28, 20:58.
Leg 1:
Distance0.980Time7:44.70Pace7:54.18ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:59.30Pace5:59.77ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.000Time17:40.40Pace8:50.20ZoneEasy Miles
Cool-down.
Leg 4:
Distance5.000Time39:15.80Pace7:51.16ZoneEasy Miles
More distance.
Leg 5:
Distance1.000Time9:25.10Pace9:25.10ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Oct 07, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-07 10:00:14
Workout Totals: Distance10.000Time1:22:03.50Pace8:12.35
10 total. Easy pace.
Leg 1:
Distance5.000Time39:49.40Pace7:57.88ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time23:50.60Pace7:56.87ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:34.80Pace9:34.80ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:48.70Pace8:48.70ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 08, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-08 10:09:33
Workout Totals: Distance10.000Time1:21:29.30Pace8:08.93
10 total. Easy pace.
Leg 1:
Distance3.000Time24:24.50Pace8:08.17ZoneEasy Miles
With Benjamin and Stephen.
Leg 2:
Distance5.000Time39:20.00Pace7:52.00ZoneEasy Miles
With Benjamin and Matthew.
Leg 3:
Distance2.000Time17:44.80Pace8:52.40ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 09, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-09 10:33:29
Workout Totals: Distance10.000Time1:21:07.20Pace8:06.72
10 total. Easy pace. Benjamin ran 4 down the canyon in 20:03.
Leg 1:
Distance5.000Time39:47.60Pace7:57.52ZoneEasy Miles
With Matthew.
Leg 2:
Distance3.000Time23:28.80Pace7:49.60ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:13.20Pace9:13.20ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:37.60Pace8:37.60ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Oct 10, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-10 10:10:40
Workout Totals: Distance10.000Time1:21:35.90Pace8:09.59
10 total. Easy pace.
Leg 1:
Distance5.000Time39:39.80Pace7:55.96ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time23:53.50Pace7:57.83ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:20.60Pace9:20.60ZoneEasy Miles
With Leigha and Mary.
Leg 4:
Distance1.000Time8:42.00Pace8:42.00ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Oct 11, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.090.000.000.0011.09

Fast Running Friend Workout - 2024-10-11 09:52:11
Workout Totals: Distance11.090Time1:30:31.30Pace8:09.75
11 total. Easy pace.
Leg 1:
Distance5.000Time38:55.60Pace7:47.12ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time23:26.00Pace7:48.67ZoneEasy Miles
With Benjamin.
Leg 3:
Distance3.090Time28:09.70Pace9:06.83ZoneEasy Miles
With Mary, Bella, and Leigha to Jamba Juice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Oct 12, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-10-12 08:03:34
Workout Totals: Distance12.000Time1:35:38.60Pace7:58.22
12 total. Did not do a workout due to the knee not fully recovered. Matthew ran 3 miles in 18:13 by himself. William ran the first mile mostly with him in 6:05. Benjamin did 5 down the canyon with the first 4 in 20:22 and then he hit a spasm and ran the last mile in 5:56 with the last 0.5 in 3:05.
Leg 1:
Distance10.000Time1:16:51.70Pace7:41.17ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time9:47.30Pace9:47.30ZoneEasy Miles
With Mary and Leigha.
Leg 3:
Distance1.000Time8:59.60Pace8:59.60ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Oct 14, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-14 10:00:16
Workout Totals: Distance10.000Time1:21:13.50Pace8:07.35
10 total. Easy pace.
Leg 1:
Distance5.000Time39:17.20Pace7:51.44ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time23:32.70Pace7:50.90ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:42.30Pace9:42.30ZoneEasy Miles
With Leigha and Mary.
Leg 4:
Distance1.000Time8:41.30Pace8:41.30ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 15, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-15 10:22:41
Workout Totals: Distance10.000Time1:19:39.60Pace7:57.96
10 total. Easy pace.
Leg 1:
Distance5.000Time38:21.90Pace7:40.38ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time23:17.00Pace7:45.67ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.000Time18:00.70Pace9:00.35ZoneEasy Miles
With Mary, part with Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Oct 16, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.360.000.000.0010.36

Fast Running Friend Workout - 2024-10-16 10:08:57
Workout Totals: Distance10.362Time1:22:44.60Pace7:59.12
10+ total. Easy pace. Benjamin did a 5 mile temp down the canyon. Again, ran well in the first 4 miles, then stumbled in the last one.
Leg 1:
Distance5.000Time38:01.30Pace7:36.26ZoneEasy Miles
With Matthew.
Leg 2:
Distance3.362Time26:27.80Pace7:52.28ZoneEasy Miles
To the car shop.
Leg 3:
Distance1.000Time9:30.70Pace9:30.70ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:44.80Pace8:44.80ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Oct 17, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-17 10:29:45
Workout Totals: Distance10.000Time1:18:35.40Pace7:51.54
10 total. Easy pace.
Leg 1:
Distance5.000Time38:29.60Pace7:41.92ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time22:47.30Pace7:35.77ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:40.10Pace9:40.10ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time7:38.40Pace7:38.40ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Oct 18, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-18 09:45:02
Workout Totals: Distance10.000Time1:17:05.10Pace7:42.51
10 total. Easy pace.
Leg 1:
Distance5.000Time37:25.50Pace7:29.10ZoneEasy Miles
With Matthew.
Leg 2:
Distance3.000Time22:27.30Pace7:29.10ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:29.40Pace9:29.40ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time7:42.90Pace7:42.90ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 19, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2024-10-19 10:14:30
Workout Totals: Distance14.000Time1:49:03.00Pace7:47.36
14 total. Did a 3 mile tempo run down the canyon in 17:57 (5:59, 6:00, 5:58). Matthew ran 18:02. We were together until the last 500 or so. I stayed with him until the last moment that would still give me a chance to beat 17:59, which I ran a week ago. I was happy I was able to improve a little bit.

Benjamin did a 5 mile tempo up a steep grade - from the lake near Vivian Park to the end of South Fork in 31:42. He did stumble, but less than he does in the downhill tempos. And he made his quads sore, which I was happy about because I means he figured out how to work them.
Leg 1:
Distance0.980Time8:06.20Pace8:16.12ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:57.30Pace5:59.10ZoneEasy Miles
Tempo run.
Leg 3:
Distance3.020Time26:15.30Pace8:41.62ZoneEasy Miles
Back to the car.
Leg 4:
Distance5.000Time39:37.00Pace7:55.40ZoneEasy Miles
Back to the other car.
Leg 5:
Distance1.000Time9:35.60Pace9:35.60ZoneEasy Miles
With Leigha.
Leg 6:
Distance1.000Time7:31.60Pace7:31.60ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Oct 21, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-21 10:15:14
Workout Totals: Distance10.000Time1:21:10.70Pace8:07.07
Total of 10. Easy pace.
Leg 1:
Distance5.000Time39:31.60Pace7:54.32ZoneEasy Miles
With Matthew and Benjamin.
Leg 2:
Distance1.000Time9:57.70Pace9:57.70ZoneEasy Miles
With Mary.
Leg 3:
Distance1.000Time9:19.20Pace9:19.20ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time7:30.20Pace7:30.20ZoneEasy Miles
With Bella.
Leg 5:
Distance2.000Time14:52.00Pace7:26.00ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 22, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-22 09:59:42
Workout Totals: Distance10.000Time1:18:29.10Pace7:50.91
10 total. Easy pace.
Leg 1:
Distance5.000Time37:56.20Pace7:35.24ZoneEasy Miles
With Matthew and Benjamin.
Leg 2:
Distance3.000Time22:53.00Pace7:37.67ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:43.80Pace9:43.80ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time7:56.10Pace7:56.10ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 23, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Fast Running Friend Workout - 2024-10-23 10:21:41
Workout Totals: Distance10.000Time1:18:33.40Pace7:51.34
10 total. A bit of faster running at the end catching up to Bella.

Benjamin did 5 miles down the canyon in 26:32. Stumbled in the last mile, but not as bad, was able to run 5:40.
Leg 1:
Distance5.000Time39:56.70Pace7:59.34ZoneEasy Miles
With Matthew.
Leg 2:
Distance3.000Time22:18.40Pace7:26.13ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:37.00Pace9:37.00ZoneEasy Miles
With Leigha and Mary.
Leg 4:
Distance1.000Time6:41.30Pace6:41.30ZoneThreshold Miles
Most of it catching up to Bella, then the rest with her.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Oct 24, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Fast Running Friend Workout - 2024-10-24 10:31:00
Workout Totals: Distance10.000Time1:19:14.70Pace7:55.47
10 total. Paced Stephen to a 6:16 mile down the canyon. Benjamin did a mile pickup in 4:40.
Leg 1:
Distance0.980Time8:25.70Pace8:36.02ZoneEasy Miles
Warm up.
Leg 2:
Distance1.000Time6:16.50Pace6:16.50ZoneThreshold Miles
Pacing Stephen.
Leg 3:
Distance3.020Time24:18.80Pace8:03.05ZoneEasy Miles
With Matthew to the car, part with Stephen.
Leg 4:
Distance2.000Time14:59.40Pace7:29.70ZoneEasy Miles
Alone.
Leg 5:
Distance1.000Time7:54.80Pace7:54.80ZoneEasy Miles
With Bonnie, Taylor and William.
Leg 6:
Distance1.000Time9:39.30Pace9:39.30ZoneEasy Miles
With Mary, Leigha, Taylor and Bonnie.
Leg 7:
Distance1.000Time7:40.20Pace7:40.20ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Oct 25, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-25 10:00:57
Workout Totals: Distance10.000Time1:17:10.80Pace7:43.08
10 total. Easy pace.
Leg 1:
Distance5.000Time38:18.50Pace7:39.70ZoneEasy Miles
With Matthew and Benjamin.
Leg 2:
Distance3.000Time22:12.30Pace7:24.10ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:13.50Pace9:13.50ZoneEasy Miles
With Mary and Leigha. Mary fell back at the end a bit.
Leg 4:
Distance1.000Time7:26.50Pace7:26.50ZoneEasy Miles
Mostly with Bella, but had to catch up to her in the first 0.4.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Oct 26, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.003.000.0013.04

Fast Running Friend Workout - 2024-10-26 09:22:44
Workout Totals: Distance13.040Time1:39:52.30Pace7:39.53
13 total. Did a 3 mile tempo down the canyon in 18:02. Pulled William for the first 2 along with Matthew in 12:05. Then William was done, Matthew fell back, I sped up and tried to break 18:00 but did not have enough juice, plus the traffic from the Haunted Half was creating significant obstacles. Felt strong, though, was happy with the workout.
Leg 1:
Distance0.980Time7:56.60Pace8:06.33ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:02.20Pace6:00.73ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.060Time16:30.40Pace8:00.78ZoneEasy Miles
With Matthew.
Leg 4:
Distance5.000Time40:09.40Pace8:01.88ZoneEasy Miles
Back to the car.
Leg 5:
Distance1.000Time9:37.70Pace9:37.70ZoneEasy Miles
With Leigha and Mary.
Leg 6:
Distance1.000Time7:36.00Pace7:36.00ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Oct 28, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-28 10:01:09
Workout Totals: Distance10.000Time1:17:46.20Pace7:46.62
10 total. Easy pace.
Leg 1:
Distance5.000Time38:31.40Pace7:42.28ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time21:52.00Pace7:17.33ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:35.30Pace9:35.30ZoneEasy Miles
With Leigha and Mary.
Leg 4:
Distance1.000Time7:47.50Pace7:47.50ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Oct 29, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-29 10:09:18
Workout Totals: Distance10.000Time1:21:18.90Pace8:07.89
10 total. Easy pace.
Leg 1:
Distance5.000Time38:52.80Pace7:46.56ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time24:01.30Pace8:00.43ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:28.60Pace9:28.60ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:56.20Pace8:56.20ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Oct 30, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.000.000.0010.02

Fast Running Friend Workout - 2024-10-30 09:36:38
Workout Totals: Distance10.020Time1:23:23.20Pace8:19.32
10 total. Easy pace.
Leg 1:
Distance0.520Time5:26.90Pace10:28.65ZoneEasy Miles
With Sarah.
Leg 2:
Distance0.500Time4:28.80Pace8:57.60ZoneEasy Miles
With Sarah.
Leg 3:
Distance5.000Time38:41.70Pace7:44.34ZoneEasy Miles
With Benjamin and Matthew.
Leg 4:
Distance2.000Time16:14.10Pace8:07.05ZoneEasy Miles
With William.
Leg 5:
Distance1.000Time9:42.30Pace9:42.30ZoneEasy Miles
With Leigha and Mary.
Leg 6:
Distance1.000Time8:49.40Pace8:49.40ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Oct 31, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-10-31 12:14:45
Workout Totals: Distance10.000Time1:19:45.30Pace7:58.53
10 total. Easy pace.
Leg 1:
Distance5.000Time38:40.70Pace7:44.14ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time22:30.80Pace7:30.27ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:37.10Pace9:37.10ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:56.70Pace8:56.70ZoneEasy Miles
With Mary.

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
272.841.008.000.66282.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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