| Location: Lehi,UT,United States Member Since: Dec 03, 2012 Gender: Male Goal Type: 5 K Finish Running Accomplishments: PRs
Aided
- 5k - 14:58 (Big Cottonwood 5k 2013)
- 10k - 32:14 (Deseret News 10k 2013)
- Half - 1:09:07 (AF Canyon Half 2013)
- Marathon - 2:25:22 (St. George Marathon 2013)
Unaided
- 400m - 48s
- 800m - 1:52.1s
- 5k - 15:59 (Solo Track Race 2013)
- 4M - 20:06 (Earn your turkey race 2013)
- Half - 1:14:11 (St. George Half 2013)
Long-Term Running Goals: Find my limits Personal: Married to Ashley and we have 6 children. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2423.73 | 202.92 | 132.91 | 32.20 | 2791.76 |
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| Kinvara 3 - Red Miles: 40.00 | Blue Pegasus 30 Miles: 134.15 | Minimus Green Miles: 51.40 | FastTwitch 6 Miles: 60.30 | Hoka Miles: 230.80 | Boost Miles: 325.97 | Altra Instinct Green Miles: 372.80 | Mizuno Universe Miles: 19.20 | Pure Connect Miles: 261.70 | Type A6 Miles: 88.00 | Kinvara 4 - White Miles: 289.20 | Newton - Yellow Miles: 204.80 | Torin - Blue Miles: 471.60 | Lunar Racer 3 Miles: 71.20 |
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| Night Sleep Time: 53.50 | Nap Time: 8.00 | Total Sleep Time: 61.50 | Weight: 150.50 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.01 | 0.00 | 0.00 | 0.00 | 20.01 |
| LONG RUN
Big group met up for our annual new years 20 miler. Warm, sunny, a little icy. Very pleasant run. We almost called it at 15 but then John Kotter called us all wimps so we did another 5 with him. I through on the .01 so I could be ahead of Matt for the week!
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| Kinvara 3 - Red Miles: 20.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Recovery run with Matt. Yesterday's run kicked my butt.
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| Blue Pegasus 30 Miles: 10.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with Scott and Brandon.
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| Kinvara 3 - Red Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 0.00 | 6.00 | 0.00 | 15.40 |
| Big group run on the Murdock trail with Scott, Reed, Matt, Zak, Fritz and Jake. It was chilly and windy. Group did various distances of tempo. I did 6 at around 5:30 avg. pace was all over the place with the wind, ice and hills. Mostly just going for effort but I didn't feel recovered from Wednesday's long run. |
| Minimus Green Miles: 15.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run with the dog around Lehi.
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| Blue Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 4.00 | 0.00 | 13.00 |
| Intervals on the murdock trail with Matt, Zak and Reed. 3.5 up, 3.5 down.
8 x 0.5m (2:34, 2:25, 2:28, 2:37, 2:20, 2:26, 2:28, 2:30) with 0.25m jogging recovery
Varying wind and terrain made for some inconsistent times but the effort was right.
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| FastTwitch 6 Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| Easy run with Ty around Highland. Very pleasant run with 1/2 inch of new snow to cushion the way.
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| Blue Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy miles with Zak, Matt, Reed and Spencer around Orem and Vinyard. Foggy.
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| Kinvara 3 - Red Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off. sick.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 6.00 | 0.00 | 0.00 | 16.00 |
| Tempo run with Matt and Reed. 3.5 up, 6.5 down.
5 mile tempo at low 5:30s. 1 mile at 6. Felt fairly crappy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run in my new platforms with Scott, Matt and Reed. Warm. Felt good.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Shorty tempo down at the Lehi loop with Matt and Reed. 3 miles (5:25,5:24,5:26). Felt good but it was cold!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Slept in. Slow run with the dog. Felt pretty beat.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Lehi loop with Matt
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| Blue Pegasus 30 Miles: 6.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
St. George Half Marathon (13.1 Miles) 01:10:17, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 13.10 | 0.00 | 18.10 |
| My build up to this race was as bad as any I've ever head. Training has been so-so, sleep has been poor, stress high and I've been feeling off in the workouts. I committed to doing the race in November and none of my excuses were quite reason enough to bail.
I dragged my family down to St. George for a short day in the sun. About 7pm the night before I started feeling sick. Flu-like symptoms. I went to bed early, slept OK, but not great, and woke up still feeling like I had the flu. There was no way I was backing out of the race now though so I got ready, ate a half breakfast and drove to the starting line with Matt.
Warmed up 3 miles with Matt, Ben, Clyde, Dave H and Dave O. I started feeling a lot better after the warm up. Temps were chilly.
Bryant took the race out with Dave H, Clyde, Ben and me trailing. Ben had to stop and tie his shoe after a 1/2 mile :/. Bryant slowed up a bit and the 4 of us ran mostly together the first 2 miles. Bryant slowly started to gap us but I was content to stay back. I ran with Dave through 5 until Ben caught back up and then went with him through 6.5. Ben powered up the hills and I let him get away from me. I ran pretty conservatively up the hills, probably too slow in retrospect.
The next 2 miles (8 and 9) were lonely. Ben was a good 20 seconds ahead and Clyde and Steve Shepherd were chasing me down from behind. I hit them hard and hoped my legs would hold out for the rest of the race. I was feeling pretty good but starting to feel tightness in the hamstrings. Steve passed me around 10 and gapped me by about 15 feet through 11. 2 miles to go, Steve was still 20 feet ahead and I was feeling strong but those darn hamstrings got tighter and tighter. I was running a careful balance between chasing him down and not pulling a muscle. I was able to pick it up a little on the last mile. My last 3 miles were disappointingly slow but I really didn't want to risk a hamstring injury.
Splits: (5:22, 5:24, 5:19, 5:20, 5:16, 5:38, 5:40, 5:09, 5:19, 5:26, 5:32, 5:29, 5:16).
I'm happy with the race. I was really hoping to make Ben work a little harder for 2nd. Hats off to him for a great race.
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| Blue Pegasus 30 Miles: 5.00 | Boost Miles: 13.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| Scott's loop with Spencer, Reed and Scott. We were having such a good time we decided to do a couple extra!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Mother loop with Scott and Matt.
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| Blue Pegasus 30 Miles: 10.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy miles with Matt and Chad on the JRT
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Snuck in 6 miles in the afternoon
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Nice run up provo canyon with Brandon. Chilly. Good company!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run from Scott's house, without Scott. +Matt, Reed and Spencer
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Resting with the flu.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Grrr. Missed the warmest running morning of the winter! Still sick.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Bad cough
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run at Scott's house. Coughing up a lung the whole way. Not pleasant.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Slow miles in 3 inches of fresh snow with Ty and Matt on the Murdock. Very nice.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Solo run in the afternoon. Warm and pleasant. Did a "tinman" tempo for 6 miles (6:00 avg). Felt very sluggish.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Good group meet up in Orem. Ran north on the Murdock. Brandon and Reed pushed the pace and I was blasted by the end.
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| Blue Pegasus 30 Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run with Matt, Brandon, Scott and Reed from Scott's house.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Met Ty and Chris in AF for a run. First 8 was easy pace witih those guys. Then I tested the legs for a mile (5:01) on Murdock. Legs felt good but it made my cough come raging back. Can't kick this thing. Steady pace for another 6. (7:00 avg).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| Easy run around Highland and Alpine with Matt. Rain had just stopped and it was very pleasant out. Felt good.
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| Blue Pegasus 30 Miles: 12.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Mother loop with Reed and Matt. The mother is always great fun. More easy miles. Still a little sick but getting better.
Spent the day at Alta. Catherine's Area was sublime.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| More easy miles on the Jordan River Trail with Matt, Reed, Toni!!!, and Chad. A full day of skiing yesterday made for a tough one.
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| Blue Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 1.00 | 11.00 |
| Track workout with Matt at the Lehi track. Perfect conditions. 4 up. 2 laps of strides. 2 down. 3x1600m (4:56, 5:10, 5:10) w/ 800m jog rest Felt like I had a lead weight belt on. Happy to get it in. Matt looked like a champ. Good times. |
| Minimus Green Miles: 5.00 | Hoka Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with Matt and Scott. |
| Blue Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 6.00 | 0.00 | 0.00 | 18.50 |
| Long run with Reed, Chris, Spencer and Toni. 6.5 miles into highland. 6 mile MP tempo (5:31 avg). 5 mile "cool down" with Reed. Felt OK. Good company and great weather! Spencer, Reed and Toni had great tempo sessions today. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Ran in the afternoon. Easy, slugish 10 on the reverse mother loop.
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| Blue Pegasus 30 Miles: 10.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| Track workout with Matt and Toni at the Lehi track. Warm and windy. Felt tired. 4 up, 2 down.
2x2M (5:14, 5:18), (5:25, 5:25) w/ 3 laps jogging rest
Feeling off.
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| Minimus Green Miles: 5.00 | Boost Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles on the Jordan River Trail
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles with Brandon and Matt up and down Provo canyon
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| Blue Pegasus 30 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy run with Ty
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.67 | 0.00 | 0.00 | 0.00 | 20.67 |
| Long run in spanish fork with Brandon and Scott. Beautiful weather. Great company and conversation and a good push at the end. Couldn't ask for a better run.
5 mile tempo (5:15, 5:25, 5:28, 5:32, 5:16) 5:23 avg
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Run from Scott's house with Brandon, Scott, Matt, Reed, Chad and Toni.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.60 | 0.00 | 0.00 | 0.00 | 16.60 |
| Out and back on the murdock trail with Matt and Reed.
PM: 6 miles around Lehi
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| Blue Pegasus 30 Miles: 10.60 | Boost Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run on the Jordan River Trail with Matt and Scott.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Track workout! Lehi Highschool with Matt, Scott, Reed and Toni.
4x1k (3:02, 3:03, 3:02, 3:04) w/ 1/4 jogging rest
Slightly windy but nice and warm. Hamstring tightened up on the last one so I had to call it early. I was hoping for 6. Matt slammed out one more fast one. Good times.
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| Blue Pegasus 30 Miles: 6.00 | Minimus Green Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Thanksgiving point loop with the crew.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Long run with Scott, Matt, Spencer, Toni and a bunch of the Sojourners running club friends.
We met at the Orem soccer park, ran 5 miles up the canyon where we were turned around by a disgruntled police officer who told us they were avalanch blasting.
Here we started a push with Spencer. 3 miles at ~6. Then easy back to the cars for some fuel. Then another 5 at around 5:50, north on the murdock trail. 5 back to the cars easy.
Felt pretty blasted at the end.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with ... everybody. Felt great.
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| Altra Instinct Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 2.00 | 1.00 | 12.00 |
| TRACK WORKOUT
Met Matt, Reed, Toni and Chris at the Lehi track. Perfect weather. 2 up, 2 down.
3-2-1 with 1/2m jogging rest
5K: 5:25, 5:18, 5:13, :38 (16:36, 5:18 avg)
2: 5:08, 5:10 (10:18, 5:09 avg)
1: 4:55
Felt great this morning. Matt and I took turns leading, switching off every 2 laps the whole way. Slight wind during the 5K but nothing too bad. Plan was to hit 5:20, 5:10, 5:00 paces for each interval, so we were pretty close. I'm happy with this one. Matt looked smooth and strong as always.
Chris, Toni and Reed looked strong. Good times.
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| Minimus Green Miles: 8.00 | Hoka Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Late night last night. Slept in (kind of) and got out at lunch time. Beautiful day! 50 degrees and sunny. Probably went too far but it was such a nice day...
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| Altra Instinct Green Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Provo Canyon with Brandon, Scott, and Matt. Good times.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| Scott's loop with Matt and Scott. Feeling good.
|
| Altra Instinct Green Miles: 12.30 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 8.00 | 0.00 | 0.00 | 20.50 |
| Big group for a long run at Brandon's house in Spanish Fork. Matt, Chad, Chris, Brandon, Reed and Dave T. 8 miles easy (7:20). 4 miles cool down.
8 mile MP tempo (5:28, 5:35, 5:30, 5:38, 5:28, 5:36, 5:35, 5:19), 5:30 avg
Tempo was on Brandon's tempo loop. Nice, mostly flat loop. It had a nasty windy section that made me want to stop and walk. Effort was pretty even, ~5:20 with the tail wind, ~5:40 with the head wind. I felt good today. Ran with Matt. We alternated every 1/2 mile on the windy parts. He looked very strong.
With .2 to go we got rushed by 2 dogs. Matt pulled out the Kung Fu and they ran away with their tails between their legs. It did break up the rhythm a little.
The other guys ran various distances and looked strong. Good times.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Good crew turn out today for Scott's loop. Warm and cozy running.
|
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 2.00 | 11.00 |
| TRACK WORKOUT
Met up with Matt and Chris and the track this morning. A little chilly and breezy but not too bad. 4 up, 1.5 down.
4x1600m (5:04, 5:03, 4:59, 4:58) w/ 1 lap jogging recovery
We enjoyed a steady headwind on the backstretch. Effort was right. Felt pretty good. Matt and I took turns leading every 800m. We finished our cooldown just as a nice mini-blizzard blew in. Couldn't have timed it better.
|
| Minimus Green Miles: 6.00 | Hoka Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Lunchtime run on Murdock in the sun. Ran mostly on the dirt on the shoulder. Felt pretty good.
|
| Altra Instinct Green Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Good group for a run up Provo canyon. Scott and I did a 1/2 push on the way down.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Run with Matt around Lehi.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Spectrum 10K (6.214 Miles) 00:31:53, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 6.20 | 12.20 |
| Breakfast: 1 banana T-2hrs, 1 gu (roctane) T-35mins
Warmup: 1.5 miles with Derek and Danny Moody. 0.5 in strides.
Weather: Temps were perfect with a decent tail wind at the start. Turned into a not-so decent headwind at the end.
I took it out way too fast, even for the steep grade. I held things together through 3.5. Here you turn up a 1/2 mile hill. There was also a steady headwind on this section. That fast start really hit me here and I slowed down to a crawl. The rest of the race was a grind. Up and down the hills through the neighborhoods with a constant head wind. I must have been just enough ahead of Derek to not be able to see him on any of the turns. It was too easy to slip in to "just win" mode rather than "run a fast time" mode.
Splits: (4:35, 5:05, 4:59, 5:05, 5:30, 5:35, 1:03)
4 cool-down with Karl and Derek.
I was hoping for a better time and a stronger finish. It was a fun event and I'm glad I went down.
|
| Mizuno Universe Miles: 8.20 | Altra Instinct Green Miles: 4.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Murdock trail with the crew.
|
| Pure Connect Miles: 10.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| More easy miles on the JRT. Calf is almost ready...
|
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| I flew out to Fremont, CA yesterday for a meeting. This morning I revisited lake Elizabeth for a short tempo run. 4 up, 5 down. 3 miles @ 5:13 pace around the lake. Even splits. Felt good but I could tell my calf wouldn't appreciate much more so I cut it at 3. It's nice to be able to breathe down here!
|
| Pure Connect Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 miles with Matt and Spencer. 4 more alone. It was windy.
|
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 5.00 | 0.00 | 0.00 | 20.30 |
| Long run.
Ran solo around Alpine, Cedar Hills, Highland and Lehi. It was windy. Threw in a 5 mile push after 12 easy. 3 more back to home, incuding the MOTHER!, which almost killed me.
Splits: 5:17, 5:25, 5:33, 5:45, 5:32 (5:30 avg).
I enjoyed a steady head wind for the tempo portion. The first 2 had some downhill. I felt pretty good.
|
| Pure Connect Miles: 20.30 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with the crew. I ate too much yesterday.
|
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Mother loop with Matt, Reed and Jeff. Lovely morning for a run.
PM. 5 more, shorts, t-shirt, sunny :)
| |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Track workout with Matt, Chris and Chad. Early start (4:30am) but it worked in our favor with the winds. 4 up, 2 down with a couple laps of strides.
2k, 1k, 400, 400, 200, 200 in 6:19, 3:00, :66, :65, :30, :28 with jogging rests from 2min to 45 sec.
I planned on doing 2 sets but my calf was acting up quite a bit after the shorter intervals so I called it. I felt really good otherwise. Matt looked great and did an extra 800 for good measure. It felt good to open up a little. I was surprised at how much speed I've lost over the years!
|
| Mizuno Universe Miles: 5.00 | Hoka Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Good times up provo canyon with Brandon, Matt and Reed. Got home right as it started sleeting. Good timing!
|
| Pure Connect Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Thanks giving point loop with Matt, Toni and Chad.
PM: 6 on the murdock in the sunshine
|
| Altra Instinct Green Miles: 11.00 | Pure Connect Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 8.00 | 0.00 | 20.50 |
| LONG RUN on the Provo River trail with the crew++. It was Brandon's birthday and what better way to start a special day than a long run!
8 miles up to Vivian from the soccer park. 8 mile tempo from Vivian to Wills Pit Stop. 4 miles back to the soccer park with a few grass loops and strides to finish up.
Tempo portion was 5:11 avg. Splits: 5:16, 5:18, 5:06, 5:07, 5:15, 5:11, 5:07, 5:08.
I ran shoulder to shoulder with Scott and Matt the whole way. It was awesome to work together. I felt good the first 7, last mile was a bit of a battle but we finished strong.
We all went to Magelby's fresh for breakfast afterward. Good times.
| |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with Matt, Scott, Jeff and Toni. Chilly fun.
|
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 6.00 | 0.00 | 12.20 |
| TRACK WORKOUT
Met Matt, Scott, Chris, Reed and Toni at the track on a very windy, rainy, chilly morning. 4 up including a couple laps of straight aways.
3x2m (10:38, 10:28, 10:26) w/ 800m jogging recovery
Switched off every 800m with Matt. The wind was brutal and made the effort much harder. I'm happy with the pace given the conditions. Scott did a few fast 800s and looked sharp. Everyone had a good workout.
|
| Minimus Green Miles: 8.00 | Hoka Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Easy run on the Jordan River Trail with Matt, Chad and Scott.
PM: 8 more on the murdock trail during the hail storm. Hail was soft and spongy, quite pleasant really.
|
| Altra Instinct Green Miles: 8.00 | Pure Connect Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Provo canyon run with Brandon, Matt and Reed. A little chilly. Easy pace.
PM: 5 easy around Lehi
|
| Pure Connect Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Stomach bug. Taking the day off. Hopefully I'll feel up to something tomorrow.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Ran with Reed and Toni around Highland and Alpine. Felt like crap but otherwise it was a lovely run.
|
| Pure Connect Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Scott's loop with Matt, Reed, Scott and Chad.
AM2: 2m with Ezra
|
| Altra Instinct Green Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 3.00 | 16.00 |
| TRACK WORKOUT
Met Matt, Toni and Chris at the Lehi track. 5 up, including 2 laps of straight-aways.
6x800m (2:24, 2:20, 2:21, 2:19, 2:20, 2:15) w/ 1 lap jogging recovery.
No wind. A little chilly (33). My stomach was still a little upset but otherwise I felt really strong, probably because I haven't done a workout in a week! Matt and I took turns leading. He said he felt a littel tired but he looked strong as always. 1+ cooldown.
PM: 5 easy on the murdock trail. 70 degrees! I almost cried.
|
| Mizuno Universe Miles: 6.00 | Hoka Miles: 5.00 | Pure Connect Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Jordan River Trail with Chad, Jeff, Matt, Scott and Spencer.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Provo river trail with the crew
|
| Pure Connect Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles on the trails down in St. George.
|
| Altra Instinct Green Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 10.00 | 0.00 | 0.00 | 24.00 |
| Provo River Trail with a big group. 10 up to a little past south fork.
10 miles @ MP effort down the canyon (5:21 avg).
I was hoping for a little faster but the effort was right for the day, well under the red-line. Ran with Matt the whole way. I felt good today, but not great. 1 more mile of grass loops with Matt, Scott and Brandon, I then hurried over to Lakeridge Jr. High to run a 5K with my son, Ezra. He ran 23:50, a big PR for him. The first 1/4 mile were complete torture but the rest was a blast.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| New course from Scott's house with the crew.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 3.10 | 0.00 | 10.60 |
| Track Workout
Met Matt, Scott and Chris at the Lehi track. A little chilly but no wind. 4 up, 3 down.
5K (5:20, 5:20, 5:16, :37)
Felt good. Scott threw down another 2 fast miles. Good fun.
|
| Boost Miles: 4.00 | Altra Instinct Green Miles: 6.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran around Highland and Lehi.
|
| Pure Connect Miles: 11.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Murdock trail with Matt and Scott.
|
| Altra Instinct Green Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
SLC Half Marathon (13.109 Miles) 01:11:45, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 13.10 | 0.00 | 21.10 |
| I was pretty disappointed with this race. I felt sluggish. I followed Steve and Matt through the first 2 hilly miles and then some fast downhill miles (3-6) that put me in early trouble. I let them go while heading down city creek. I passed Matt around mile 7, he was having a nasty GI day. I was at 5:15 avg through mile 9 but then the wheels really came off and I crawled in. Scott ran with me nearly the whole way, thanks Scott! He was hoping for a good workout but I think he was bored with how slow my last few miles were :(.
5 miles cool down with Steve, Ben and Scott on the bark chips around Liberty Park.
Fritz won the marathon in 2:28 on a hobby jogger's training load. He's a machine.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Murdock with Reed, Matt and Chad. Snail pace.
|
| Altra Instinct Green Miles: 10.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| The mother with Matt. Cold!
|
| Altra Instinct Green Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Provo canyon with Matt and Brandon. Lovely time.
PM: Ran around Lehi. Found a new dirt road!
|
| Hoka Miles: 8.50 | Pure Connect Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Afternoon run up in the foothills above Lehi. Ended up about 1/2 way up suncrest. Very windy.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run with Matt on the Jordan River trail. 1 up, 1 down.
18 miles at ~6:00/mile.
Felt kind of crappy the first 8. The last 10 I felt really good. It poured rain the last 10 miles. I haven't done much of this kind of running. I really liked it. I think I'll incorporate more long "tinman" tempos into my training.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Mother loop with Matt, Reed and Chad. Felt a little beat from Saturday.
|
| Altra Instinct Green Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 2.00 | 11.50 |
| Murdock trail with Scott. 4 up, 4 down.
4 x 0.5M (2:19, 2:22, 2:23, 2:19) w/3 minutes rest.
Garmin was juding the distance so it wasn't perfect but I got what I wanted. Felt good.
|
| FastTwitch 6 Miles: 11.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
| am:10, pm:4.4
|
| Boost Miles: 4.40 | Pure Connect Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| |
| Altra Instinct Green Miles: 8.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6 easy with Matt and Chad. 3x100m strides.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Provo City Half Marathon (13.109 Miles) 01:10:45, Place overall: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 8.00 | 0.00 | 19.00 |
| I had high hopes for this race. It didn't go as planned. Lots of fast guys showed up. My plan was to try to stick to 5:10s the whole way. I made it about 8 miles. I ran in 6th place the whole race. After I started to feel fatigued I kind of gave up and just cruised in. I'm a mental cupcake.
Drove home right after the race to join my son, Ezra at the elementry school 5k. That race was way more fun.
|
| Altra Instinct Green Miles: 3.00 | Type A6 Miles: 15.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| |
| Altra Instinct Green Miles: 10.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Pure Connect Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 6.00 | 0.00 | 19.50 |
| Joined Brandon, Toni and Spencer at the orem soccer park at 6am. Ran up to the water fountain up Provo canyon and then up the trails to the water pipe road. Followed that to Bridal Veil and then the river trail up to South Fork.
3,2,1 workout on the way down: (5:39,5:08,5:07), (5:02, 5:02), (4:50) w/ 1/2 mile jogging recovery.
4 down with some grass loops at the park.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy with matt
|
| Pure Connect Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| JRT with Matt, Jeff and Chad. 2 mile push to get Matt warmed up for his race. (5:30, 5:20).
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Big Baldy loop with Brandon. Awesome.
|
| Altra Instinct Green Miles: 15.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 3.00 | 0.00 | 0.00 | 16.00 |
| |
| Pure Connect Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Mile repeats on the Lehi tempo loop.
4:58, 5:10, 5:04 w/.25 rest
Felt yucky. I'm getting a cold.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Pure Connect Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Murdock
|
| Altra Instinct Green Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 15.00 | 0.00 | 0.00 | 21.00 |
| Big group for a run on the UVM course. Wallsberg to the soccer park in Orem. Ran most of it with Matt, Ben, Jason and John. 3 up.
10 miles at ~5:50. Then 5 (starting a Vivian park) at ~5:25.
3 down. Awesome run. It was great to run with some of the Ogden crew. Felt pretty good but my cold is still bugging me.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| Ran with Matt and Brandon in the morning and then a 5k with my 5 year old Sam.
|
| Altra Instinct Green Miles: 13.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Murdock
|
| Pure Connect Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Murdock with Spencer
|
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 6.00 | 0.00 | 0.00 | 20.50 |
| Ran up Provo canyon with the crew. 9 up. 6 down at MP effort (5:25 avg). 5 cooldown with 6x80m strides on the grass in my bare feet. Lovely time. Legs felt heavy. Just getting over a nasty flu/cold streak. Hoping to recover and get back to business soon.
|
| FastTwitch 6 Miles: 20.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 2 with Ezra and Noah.
6 more around town.
|
| Altra Instinct Green Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 2 with Ezra. 10 more around Lehi and Highland. I've been staying up too late and feeling too lazy to get up at 5 and run with the group. Need to get back in the groove.
|
| Pure Connect Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 3.00 | 10.00 |
| Slept in again. Solo track workout at the Lehi Track. 4 up with a couple laps of straightaways. 1 down.
3x1600m (4:57, 4:58, 4:57) w/ 2 laps jogging rest
1x1600m (5:26)
Felt so, so.
|
| Hoka Miles: 5.00 | Type A6 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy run, mostly on the dirt.
|
| Altra Instinct Green Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Actually got up this morning! Ran with Matt, Reed and Chad around Thanksgiving Point.
|
| Pure Connect Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| Ran with Matt, Reed, Toni and Chad from Reeds house, 6 miles up to AF canyon. 5 mile MP tempo with 1 mile cooldown after. Averaged 5:27. Felt pretty good.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| With Ty on Murdock
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 3.00 | 0.00 | 0.00 | 6.80 |
| 3 up, 3 @ MP, jogged home.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy miles around Lehi
|
| Kinvara 4 - White Miles: 5.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 1 mile jog and 3x400m with Ezra on the track in around 1:30.
|
| Newton - Yellow Miles: 2.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Utah Valley Marathon (26.219 Miles) 02:32:57, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 26.22 | 0.00 | 0.00 | 26.72 |
| You have to get up absurdly early to run this race. I rode the bus up with Jason Holt at 4am. We met Nate Krah at the bathroom line and then found Spencer and Ben. 0.5 warm up.
The first few miles we ran as a big pack: Me, Ben, Jason, Nate, Scott Hambley and Ezekiel. We strung out into 2 packs by 5 as we let Nate and Ezekiel go on ahead. Miles were all around 5:30. Scott dropped off after 7 when the hills started. Ben, Jason and I worked together for the next 10 miles. I was very grateful to have both of them there. We came through the half in 1:14. I was feeling too spent for this point in the race and I knew the rest was going to be a battle.
The next 7 miles were into a brutal head wind. That and the hills around 16 sapped what little I had left. Ben took a potty stop at 17 and Jason put a 20 second gap on me. Miles 13-20 were all around 5:45 pace. Ben passed me at 21. I was in "hold on for dear life mode". He finished strong. Nate Clayson passed me at 23, there was nothing I could do :|.
I cruised in the rest of the race (20-26) in at around 6 minute pace. I felt pretty decent for the end of the marathon, so long as I didn't try to run under 6. My left hamstring nearly cramped with .1 to go! I slowed down to 8 min pace and crawled in.
I really didn't have it today. I fell way short of my goals. Not sure why. I'm glad I did it though. I'm going to take some time off and then start the St. George build up.
|
| Kinvara 4 - White Miles: 26.70 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 151.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| First run back. Big crew today at Scott's house. Good times.
|
| Torin - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Slept in. Solo run on the dirt roads around the point of the mountain. Felt tired.
|
| Newton - Yellow Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Newton - Yellow Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Torin - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| Provo Canyon run with a good group. Matt, Nate and I did 8 miles ~ 5:50 pace on the way down. Felt pretty blasted. Good times though.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Big group at Scott's house.
|
| Torin - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 10.00 | 0.00 | 0.00 | 15.50 |
| Big group met at the Lehi high school, 4:45 am (brutal, thanks Matt and Nate). 2 miles warm up out to the tempo loop, 3 miles back. 3 x 5k at MP with 1k rest at tinman. Big workout.
5k: 17:50 (5:45 avg)
1k: 3:50 (6:15 avg)
5k: 17:11 (5:31 avg)
1k: 4:25 (7:10 avg)
5k: 16:59 (5:28 avg)
Ran with Matt and Nate. Felt good (maybe for the first time ever on the Lehi tempo loop).
|
| Kinvara 4 - White Miles: 15.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| |
| Newton - Yellow Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| 6 up. 2 fast (5:12, 5:15). 5 down. Hot day in Coronoa.
|
| Newton - Yellow Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 4.00 | 0.00 | 10.50 |
| Big group at Scott's house. 4 up. 4 @ threshold (5:19 avg), 2 down. Felt kind of crappy.
|
| Kinvara 4 - White Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Torin - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Altra Instinct Green Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off. lazy
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| Long run with a good group. We met at Nate C's house and did a loop from AF Highschool around Thanksgiving Point and back.
6 up. 20x1k with 1k "on" 1k "off".
On 1ks were all around 3:20, Offs were about 3:40.
Tough workout. Ran with Matt and Nate through 9 and then blew up and dragged myself in.
|
| Newton - Yellow Miles: 20.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Torin - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| Track workout at Lehi High. 10 guys showed up at 5am!!
4 up. 1 down. 2.5 x 1 mile repeats with 400m jogging recovery
1: 4:58
2: 4:55
3: 2:28 for 800. calf started to really tighten up so I bailed early
Matt and Nate did 4 and looked really strong.
|
| Altra Instinct Green Miles: 6.00 | Type A6 Miles: 3.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Calf and hamstring are really tight.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Up and down Provo canyon
|
| Kinvara 4 - White Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Good sized group. Long run around Highland and Alpine. Felt like garbage.
|
| Kinvara 4 - White Miles: 20.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Still feeling crappy. Matt suggested I take a week off. I'm going to take him up on it.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Rust buster!
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy solo run in the pooring rain. Felt awesome.
|
| Torin - Blue Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Less easy run around thanksgiving point with Matt, Jeff and Jacob. Felt tired!
|
| Newton - Yellow Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| JRT with Matt, Jeff and Nate. Felt pretty good today.
|
| Torin - Blue Miles: 10.30 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| LONG RUN
Matt and I couldn't make the long run work on Saturday so we decided to do it today. Matt had to meet at 4am!! We were surprised to see Reed at the soccer park too.
10 up past South Fork. 8 temp down (5:25 avg). 2 cool down.
Felt OK. Hamstring is tight. I'm happy with the workout given last week's break.
|
| Kinvara 4 - White Miles: 20.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 150.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice and easy. I think I broke 8/mile on the last 3 or 4.
|
| Torin - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Reed's loop with Reed and Chris. Too fast.
|
| Newton - Yellow Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy miles on Murdock with Matt at 7am!!!!
|
| Torin - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 3.00 | 0.00 | 12.50 |
| Mild tempo with Matt, Reed, Jeff and Chris. 3 up, 4 down.
3 aided tempo (5:26, :18, :08).
Felt pretty good but I'm getting a cold.
2 more slow miles with Ezra.
|
| Kinvara 4 - White Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy solo run.
2 hours of soccer for Ezra's birthday party.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Hobble Creek Half Marathon (13.109 Miles) 01:08:40, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 13.11 | 0.00 | 18.61 |
| Hobble Creek half is always a fun, competitive race and this year didn't disappoint. Warmed up 2 miles with Matt, Reed and Jason.
Dave Taylor took it out fast (about a 2:10 800m!) and Brett, Jason, Matt, John Coyle and I followed. Dave came back to us after the first mile. We stayed together for 2 miles and then we slowly started to string out. John had a stitch and pulled off to the bathrooms at 3 and I was alone, trailing Matt for most of the rest of the race.
I felt good but not great so I just went into cruise mode and tried to hold a good pace on my lonely way down the canyon. I held it together pretty well until the hill at 11 which beat me into a submissive 6:00 pace. After it flattened out I was able to get back up to speed and finish strong.
Jacob Howell caught me at 11.5 and politely asked permission to run with me. He was encouraging and helped me through the next mile, after which I couldn't hang with him any more.
Garmin splits: 5:00, 4:59, 5:07, 5:11, 5:17, 5:18, 5:31, 5:17, 5:33, 5:36, 5:40, 5:31, 5:20
|
| Type A6 Miles: 13.00 | Torin - Blue Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy, solo, painfully sore goodness
|
| Torin - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Mother loop with Matt, Reed, Trevor and Dan.
|
| Newton - Yellow Miles: 10.60 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Alpine looper solo in the rain. Very nice. Legs are starting to come back to me, felt pretty good today.
|
| Torin - Blue Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Reed's loop with Matt and Reed.
|
| Newton - Yellow Miles: 10.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Murdock with Matt, Trevor, Jeff and Chad.
|
| Torin - Blue Miles: 10.40 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| LONG run on the murdock canal with some of the BYU team/alumni: Ian, Wit, Sweed?, John Kotter and Matt. 5:57 avg. Locked in at 6 after 1/4 mile and stuck it the whole way. Last 4 miles were tough but I felt pretty good. Fun running with some very talented folks. My hamstrings were tight the last 10 miles and I hope I didn't overdo it. We'll see next week I guess.
|
| Kinvara 4 - White Miles: 25.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Slow miles around Highland
|
| Torin - Blue Miles: 10.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| Thanksgiving Point loop with Matt, Jeff, Dan and Jacob. - 11.5
PM - Smith's loop - 6
|
| Altra Instinct Green Miles: 6.00 | Newton - Yellow Miles: 11.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 6.00 | 0.00 | 17.00 |
| TRACK WORKOUT
Lehi track with Mat, Trevor, Reed, Chris, Chad, and Jeff. 3 up, 2 down.
2 x 2m (10:24, 10:25) w/ 800m recovery at ~6 min pace (ouch)
1 x 1.5m (5:15, 2:40)
Ran out of gas on the last one and bailed early. Still happy with the workout. Matt powered through the whole thing and looked strong as always. Trevor is getting in shape fast and did most of it. Fun stuff.
PM - 5 easy
|
| Hoka Miles: 5.00 | Altra Instinct Green Miles: 5.00 | Type A6 Miles: 7.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| am - 10m - jordan river trail with Matt, Jeff, Trevor and Chad.
pm - 6m - smiths loop
|
| Altra Instinct Green Miles: 6.00 | Newton - Yellow Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Thanksgiving point loop with Trevor, Jeff and Chad. Slow day.
|
| Torin - Blue Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 7.00 | 3.00 | 0.00 | 21.00 |
| Long run, big workout.
+Matt, Reed, Jeff and Toni.
4 up. 4,3,2,1. 3 down.
4: 5:35 avg - 1 mile cooldown @ 6:30
3: 5:25 avg - .75 cooldown @ 6:30
2: 5:17 avg - .5 cooldown @ 6:30
1: 5:10
Ran with Matt for the most part, he got a way from me on the last interval. I was blasted by the end.
|
| Kinvara 4 - White Miles: 21.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Out and back on the Strawberry Narrows Trail. Beautiful, rolling adventure. It was a little more than my legs wanted but this is probably as flat a route as you can find up here.
|
| Newton - Yellow Miles: 12.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 10.5 on Murdock trail with Matt, Jeff and Reed.
PM: 6.5 around Lehi
|
| Pure Connect Miles: 6.50 | Torin - Blue Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 4.50 | 0.00 | 0.00 | 12.00 |
| AM: 12 miles
Jordan River Trail with Matt, Jeff, Chad and Dan. 2.5 up. 4 down.
1x3m (5:25, 5:26, 5:25)
1m @ 6:30
1x1.5m (5:30, 2:45)
Started to red line half way through the 2nd 3m and threw in the towel. Felt tired today.
|
| Newton - Yellow Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Easy run with Matt around Alpine
PM: 6
|
| Hoka Miles: 6.00 | Torin - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 13m. Solo run around Alpine and Highland. Beautiful post-rainy morning, cool temps, about perfect. Felt good.
PM: 5m slow and easy around Lehi
|
| Torin - Blue Miles: 18.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| LONG RUN
Repeat of 2 weeks back. 25 miles at 5:56 avg. Ran with Iain, Jared Ward and Jason Witt on the Murdock canal trail, starting in Orem and running toward Lehi and back. Locked in to 5:55 and stayed there the whole way.
Felt good; last 4 were tough. I only took 1 gu at 12.5 and a few swallows of water so I was feeling depleted by the end.
|
| Kinvara 4 - White Miles: 25.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 12 easy run with Matt, Chad and Jeff on the murdock
PM: 6 around Lehi
|
| Torin - Blue Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Solo run around Alpine and Highland. Felt heavy and beat the first 6, last 5 were good though.
|
| Newton - Yellow Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 3.00 | 0.00 | 18.00 |
| Track Workout
Lehi track with Matt, Reed, Jeff, Chris and Chad.
3x1m (4:59, 5:00, 5:01) w/ 1 lap jogging rest (about 2:30)
Felt good today but the short recovery took its toll quickly. I wanted to do 4 but I'd had enough with 3. Reed ran the first 2 laps of the first one with me but the rest was solo. Matt did MP miles and made it look easy as always. Perfect weather.
PM: 6 miles
|
| Hoka Miles: 7.00 | Torin - Blue Miles: 6.00 | Lunar Racer 3 Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 12m jordan river trail with the gang
PM: 6m around lehi. Starting to get a cold :(
|
| Torin - Blue Miles: 12.00 | Newton - Yellow Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Solo run on Murdock. Nasty cold. Felt like garbage, probably shouldn't have run.
|
| Torin - Blue Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Down with disease. Nasty flu. Took the day off. Missed my favorite training run of the year too :(
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| sick
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy, still sick
|
| Newton - Yellow Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 0.00 | 0.00 | 11.00 |
| Getting better... 11 on Murdock with 1 at 5:18.
|
| Torin - Blue Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Jordan River trail with Matt and Chad
|
| Torin - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy run with Matt and Jeff. Almost better.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| Met up with Matt, Ian and Jason Witt for 20 on the Murdock. Standard out n back. First 13 at 5:55 pace avg. 3 @ 5:40, 5:40, 5:30. 4 more at 6:20.
Felt crappy. Couldn't get enough oxygen. Lungs are still full of phlem. Good to get in another 20 at a steady pace.
|
| Lunar Racer 3 Miles: 20.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Torin - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy run from Reed's
|
| Newton - Yellow Miles: 8.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Jordan River Trail with the gang.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| 11 miles. Last workout of the phase with Nate, Matt, Trevor, Jeff, and Reed.
2 mile warm-up to the tempo loop and 2 down. 2 x 3 mile intervals with 1 mile easy between. 5:32 avg for the first set, and 5:29 for the second. Felt great, finally kicking the cold/flu. Matt, Nate, Trevor, and I worked together. Crew is looking good.
|
| Kinvara 4 - White Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy miles with Matt and Jacob
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Reed's loop with Matt, Reed, Chad, Nate, Chris, and Jeff.
|
| Torin - Blue Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Murdock with Matt, Jeff, Reed and Trevor.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| AF track with Nate, Matt and Reed. 2x1 mile (5:18, 5:19) with 2 laps easy jogging. Felt good.
|
| Kinvara 4 - White Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
St. George Marathon (26.219 Miles) 02:25:14, Place overall: 7, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Another St. George in the books.
I wasn't sure what to expect this year. I knew I was in decent shape but I didn't have the build-up I was hoping for.
I ate my oatmeal and yogurt and road the bus up with Matt. It was a little warmer than last year but the wind was blowing in the right direction.
I started out with Ben, Dave, Trevor, Nick and Logan, making up the chase pack We worked together through 7. I stopped at 7 for a few seconds to find my bottle and gu and let the group get ahead of me. I wasn't feeling great so I decided to not push it up Veyo. I could already tell it wasn't going to be a great race. I slowly realed in Trevor and then Nick. Nick and I worked together through Dameron Valley. There was a slight headwind and we took turns leading every 1/2 mile or so.
I caught up to Logan around 12 but he fell back a little at 13. I came through the half in 1:13:50 or so . Just slightly faster than last year. I wasn't feeling great, but not bad either. The big down hills were ahead.
The next 10 miles I ran about 30 seconds behind Dave and Ben. Around 23 Clyde came back to me and a mile later Dave. Ben looked strong and I didn't think I'd catch him. I felt pretty good on 23-25 and picked it up a little and caught Ben. I could see Matt in the distance but he looked too far ahead to catch so I kind of settled into a more comfortable pace and cruised in.
I crossed 26.0 in 2:24:00 and knew I could just edge out a PR if I ran hard so I kicked it in.
I am content with the race but not excited. I hope for more...of course I hoped for more all year. Not sure what's next...
Lots of great times, PRs and smiles this year. It was a great event, as always.
Splits: 5:38, 5:46, 5:30, 5:25, 5:24, 5:11, 5:18, 6:12, 5:49, 5:50, 6:02, 5:39, 5:27, 5:28, 5:15, 5:13, 5:25, 5:29, 5:49, 5:32, 5:14, 5:37, 5:25, 5:22, 5:23, 5:39, 1:01
|
| Lunar Racer 3 Miles: 26.20 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| |
| Torin - Blue Miles: 10.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| JRT with Matt, Jeff, Zak and Carl
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| Kinvara 4 - White Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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| Torin - Blue Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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| Newton - Yellow Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Grizzly loop with Toni and Reed. Beautiful.
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| Kinvara 4 - White Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Mother loop with Zak
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| Newton - Yellow Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Torin - Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Slept in, only had time for 7.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| First speed workout since St. George. Solo, Lehi track.
3 up. 2 laps of straight-aways.
5x800m (2:30, 2:27, 2:28, 2:28, 2:26) w/ 400 jogging rest.
1 down. Felt rusty, as expected. There was a strong headwind on the homestretch that made it twice as fun.
Took the boys to the Utah State USATF cross country champs. They did ok but probably had too much candy in the gut. I rabbited the 3k (11:45!) which after my little speed session was way harder than I imagined.
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| Type A6 Miles: 4.00 | Torin - Blue Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Mother loop. First snow day :(. Chilly and windy. Hamstring is almost there.
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| Torin - Blue Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| JRT with Matt and Reed
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| Torin - Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| Workout of sorts
4 up with some strides. I planned on a 5k, slightly aided, but red lined pretty bad at 1.5 and took a 1/4m break.
1.5 m (5:04, 2:36), 1/4m jog, 1.5m (5:06, 2:35).
Rusty.
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| Kinvara 4 - White Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 15.00 | 0.00 | 0.00 | 16.00 |
| Murdock trail with Matt and Reed. 1/2 up, 1/2 down.
15m @ 6:00 avg, out and back on Murdock from Matt's house.
Happy.
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| Kinvara 4 - White Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Mother loop at noon. Breezy but sunny.
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| Torin - Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Alpine loop with Reed and Matt
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| Kinvara 4 - White Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.50 | 0.00 | 10.00 |
| Failed attempt at a 3-2-1 on Murdock around Cedar Hills. Windy and chilly. 1.5 up.
2x2m (5:25, 5:29) .4m jog
2x2m (5:29, 5:28) .4m jog
1x0.25m (1:15) - done, cooked, hamstring flared, jog back to the car.
Better than nothing?
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| Lunar Racer 3 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop, no Scott. With Matt and Reed. 28, humid, felt like -2. I love the cold.
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| Torin - Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Murdock trail with Matt.
10 miles at 6:00, 5 at 6:30, headwind, cold.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Loop around Alpine in the sun at 11:30. Still cold!
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| Kinvara 4 - White Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 2.50 | 10.00 |
| Jordan River Trail with Matt and Trevor.
3 up. 5x .5m (2:35, 2:26, 2:28, 2:27, 2:27) w/ .25 rest
19° and no wind!
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| Lunar Racer 3 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 55 degrees!!!! Shorts and a t-shirt run around Alpine.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| Ran up to the mouth of AF canyon. 3 mile tempo run on the Timpanogos Highway on the way back. Averaged 5:10. 3 miles home.
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| Kinvara 4 - White Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Sick
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Loop around Alpine and Highland in the gorgeous weather.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| With Matt and Trevor around Alpine and Highland.
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| Torin - Blue Miles: 10.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 2.50 | 8.00 |
| Track workout with Matt and Reed. 3 up with some strides. 1 down.
800 - 2:31
400 - 70
800 - 2:26
400 - 68
800 - 2:22
400 - 66
400 - 65
1 lap jogging recovery after each...so pretty much full recovery.
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| Type A6 Miles: 4.00 | Torin - Blue Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2423.73 | 202.92 | 132.91 | 32.20 | 2791.76 |
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| Kinvara 3 - Red Miles: 40.00 | Blue Pegasus 30 Miles: 134.15 | Minimus Green Miles: 51.40 | FastTwitch 6 Miles: 60.30 | Hoka Miles: 230.80 | Boost Miles: 325.97 | Altra Instinct Green Miles: 372.80 | Mizuno Universe Miles: 19.20 | Pure Connect Miles: 261.70 | Type A6 Miles: 88.00 | Kinvara 4 - White Miles: 289.20 | Newton - Yellow Miles: 204.80 | Torin - Blue Miles: 471.60 | Lunar Racer 3 Miles: 71.20 |
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| Night Sleep Time: 53.50 | Nap Time: 8.00 | Total Sleep Time: 61.50 | Weight: 150.50 | Calories: 0.00 | |
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