| Location: Herriman,UT, Member Since: Feb 17, 2010 Gender: Male Goal Type: Boston Qualifier Short-Term Running Goals: get in shape
eke out one more marathon PR -
**** at St. George 2011 ****
**** at St. George 2012 ****
**** at St. George 2014 **** Long-Term Running Goals: keep running Personal: 
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 131.82 | 0.50 | 18.50 | 7.50 | 158.32 |
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| Nimbus 11 Miles: 104.40 | Cumulus - Blue Miles: 25.79 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
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Noon - Another fine sunny day on the Parkway - 7.75 miles at natural pace. (no watch)
Late PM - TM (0%) - 5.0 @ 8:34 pace
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| Noon - pw - 7.75 - e - nw | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.41 | 0.00 | 0.00 | 2.50 | 10.91 |
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Noon - pw - 5.55 wu+cd, 6x.25, 2x.5 ct (solft)
Late PM - TM (-3%) - 2.86 @ 8:34 - ssplk |
| Cumulus - Blue Miles: 2.86 | Nimbus 11 Miles: 8.05 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Noon - Parkway - 6.2 @ 9:00 avg | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.05 | 0.00 | 1.00 | 2.25 | 7.30 |
| Noon - TM (0%) - 4.05 warmup, cooldown, and recovery. 1.0 @ 6:35, 4x 0.5 @ 3:00, 0.25 @ 1:27 | |
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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 |
| Late PM - TM (0%) - 1.0 @ 9:00 or so. |
| Cumulus - Blue Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.33 | 0.00 | 0.00 | 0.00 | 3.33 |
| AM - TM (0%) - 3.33 miles @ 9:30 avg |
| Cumulus - Blue Miles: 3.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 5.00 | 0.00 | 13.00 |
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Noon - TM (0%) - 1 warmup, 1 @ 6:58, 0.5 rec, 4@ 6:53, 6:49, 6:44, 6:40, 1.5 cooldown
Late PM - TM (-3%) - 5 @ 8:34 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Noon - TM (0%) - 5.0 @ 8:13 avg (progressive 6.7 to 8.8 mph) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
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Noon - Nice run on the Parkway. A bit cool and some really light snow flakes, but not too bad with long sleeves, hat, and gloves. 7 miles @ 8:03 avg.
Late PM - Treadmill (-3%) - 5.3 miles @ 8:34 pace
Good day. |
| Cumulus - Blue Miles: 5.30 | Nimbus 11 Miles: 7.00 |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 5.00 | 0.00 | 8.05 |
| Noon - Parkway - sunny and chilly, (i.e. perfect weather) 2.0 warmup, 5.0 @ 6:57, 6:53, 6:49, 6:46, 6:39, 1.05 cooldown. Tried to simulate Mondays treadmill workout.
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 5.00 | 0.00 | 17.70 |
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AM - Up & down Provo Canyon on the trail and some on University Avenue.
17.70 miles @ 8:02 overall avg. Very frigid for part of the time. | |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| AM - Treadmill (0%) - 5.3 miles @ 9 something pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
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Early evening - Infamous extended Reverse RC Loop. Haven't run that wicked hill for a while.
8.35 miles @ 8:08 avg pace | |
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Noon - TM (0%) - 6.2 @ 8:35 avg |
| Cumulus - Blue Miles: 6.20 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.28 | 0.00 | 2.00 | 2.75 | 14.03 |
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Noon - TM (0%) 1.0 warmup, 2.0 @ 6:53, 4 x 0.5 @ 3:00, 3 x 0.25 @ 1:25, 0.8 cooldown
Late PM - TM (-3%) - 5.0 miles @ 8:17 / mile average | |
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.15 | 0.00 | 0.00 | 0.00 | 12.15 |
| Noon - Parkway - 7.10 @ 8:23 avg Late PM - TM (0%) - 5.05 @ 8:34 avg
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| Cumulus - Blue Miles: 7.10 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.50 | 0.50 | 0.00 | 7.00 |
| Noon - TM (0%) - 7.0 @ 7:57 avg (progressive 6.3-8.7 mph) | |
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| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 131.82 | 0.50 | 18.50 | 7.50 | 158.32 |
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| Nimbus 11 Miles: 104.40 | Cumulus - Blue Miles: 25.79 |
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