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February 2014

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Location:

Salt Lake City,UT,United States

Member Since:

Sep 14, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF

2016 Races

Personal:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bike Lifetime Miles: 8003.27
Elliptical Lifetime Miles: 1295.72
Stairmaster Lifetime Miles: 3252.63
Rowing Machine Lifetime Miles: 335.05
Swimming Lifetime Miles: 14.97
Treadmill Lifetime Miles: 1111.92
Saucony Kinvara 2 Grey Lifetime Miles: 994.29
Saucony Kinvara 2 Blue Lifetime Miles: 528.18
Salomon SpeedCross III Lifetime Miles: 263.03
La Sportiva Vertical K Lifetime Miles: 78.50
Nike LunaRacer +3 Lifetime Miles: 129.20
Nike LunarLaunch Lifetime Miles: 319.30
Nike Pegasus 31 Light Blue Lifetime Miles: 640.75
Altra Lone Peak 2.5 Lifetime Miles: 99.50
Nike LunaRacer V3 Camo Lifetime Miles: 76.02
New Balance 890v4 Lifetime Miles: 41.25
Nike Pegasus 33 Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
32.304.000.000.00162.50198.80
Bike Miles: 221.00Saucony Ride 7 Miles: 10.00Elliptical Miles: 14.00Stairmaster Miles: 121.25Rowing Machine Miles: 7.25Treadmill Miles: 18.25Saucony Kinvara 2 Grey Miles: 2.00Nike Free 5.0 Black Miles: 22.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Ran about 7 miles around Sugar House with Rob, Jake, Josh, Jon, and Kramer then looped back to my car.  We looked more official than the guys in the gym shorts running around the park.

After the run I drove to the gym and biked (3 min warm up, 20 min hard, 3 easy, 5 hard) then did lots of calf exercises and stretching. 

Bike Miles: 10.00Saucony Ride 7 Miles: 10.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

70 minute spin class, 10 elliptical, 10 rowing and 10 stairmaster.  Apparently I picked the right day for spin because the instructor raffled off prizes during the class to celebrate super bowl Sunday and she only played music from Jock Jams.  

Bike Miles: 25.00Elliptical Miles: 1.00Stairmaster Miles: 1.50Rowing Machine Miles: 1.50
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

Stairmaster Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

shoveling, 15 min elliptical, 70 min spin class (5 x 5 minute power intervals), 15 min stairmaster, 10 min rowing.  5 x 5 at threshold effort was tough.

Bike Miles: 22.00Elliptical Miles: 2.00Stairmaster Miles: 2.00Rowing Machine Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

AM crosstraining and PM bootcamp.  We did push ups and planks then a 13 station circuit workout two times. Each station was a minute. I can't decide which station I hated the most.

Stairmaster Miles: 11.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.5010.50

3,3,5,6,6,6 minute Intervals on the stairmaster with 1.5 minute rest in between.  What's the deal these days with people ending every sentence with, "fun times"? 

Stairmaster Miles: 10.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.0011.0013.00

stairmaster, 2 miles of running on the TM and calf exercises. busy day at the gym.

Stairmaster Miles: 11.00Treadmill Miles: 2.00Saucony Kinvara 2 Grey Miles: 2.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.254.25

60 minutes spin, then 10 mins elliptical, stairmaster and rowing.  I did my own spin class today because the class on 9th east is far away and it's taught by a crazy woman. My class had no music and consisted of a 5 minute warm up then 11 x 3 on and 2 off. Simple.

Acupuncture in the afternoon. I am sure my ankle that has been swollen for 6 months and my achilles will be magically fixed.

I am going to try San Qi to help blood flow and Bromelgin for inflammation. My ankle hasn't changed size in 6 months so I figure it's worth a shot.

Bike Miles: 20.00Elliptical Miles: 1.25Stairmaster Miles: 1.75Rowing Machine Miles: 1.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Stairmaster Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

15 min elliptical, 65 min spin, 10 min stairmaster and 10 min rowing. Best part about waking up early is getting the closest parking spot to the gym entrance.

Bike Miles: 20.00Elliptical Miles: 2.25Stairmaster Miles: 1.50Rowing Machine Miles: 1.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

AM stairmaster and PM bootcamp. We passed little cones while doing squats, pushups, planks, and several varieties of crunches. Our coordination was lacking.

Stairmaster Miles: 11.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Stairmaster Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.0012.0013.00

hard session on the stairmaster then 1 mile running on the tm

Stairmaster Miles: 12.00Treadmill Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Bike Miles: 15.00Treadmill Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Bike Miles: 15.00Elliptical Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

elliptical, 65 mins spin, stairmaster, arm bike, rowing machine and calf stretches/exercises. My legs were pooped after spin.

Bike Miles: 20.00Elliptical Miles: 2.50Stairmaster Miles: 2.25Rowing Machine Miles: 1.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

AM: stairmaster

PM: bootcamp that included sets of planks and pushups then 6 x 6 station circuits 

Stairmaster Miles: 11.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

stationary bike

Bike Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.0010.0011.00

stairmaster and 1 mile on the TM

Treadmill Miles: 1.00Nike Free 5.0 Black Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.003.000.000.003.2513.25

I decided to give running a try today on the treadmill. We'll see tomorrow if I did any damage. Warmed up 1 mile on elliptical then did 10 miles on the treadmill at 0% incline to prevent straining my achilles. First 5 miles in 33 mins and last 5 in 27.  Last 5 were 5:55:5:42,5:25,5:10,and 4:50. I was surprised that my breathing wasn't too labored until I dipped under 5. The short and hard intervals on the bike and stairmaster at threshold over the last couple of months must be helping my aerobic system. All is never lost.

PM: casual ~19 mile FLAT bike ride on the JRP and Legacy Parkway.  Nice to ride a bike outside for a change.

Bike Miles: 19.00Elliptical Miles: 1.00Stairmaster Miles: 2.25Treadmill Miles: 10.00Nike Free 5.0 Black Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.505.50

60 mins self instructed spin with no music or fan. 12 x 3 on/2off.  After 4 intervals I really didn't want to do another 8. Fortunately I started feeling better and managed to get it done. Stairmaster, elliptical, rowing, lots of calf raises and stretching afterwards.

Bike Miles: 20.00Elliptical Miles: 1.00Stairmaster Miles: 3.50Rowing Machine Miles: 1.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.550.000.000.002.006.55

Easy day partly a result of getting a late start.

2 miles on stairmaster then 4.5 on treadmill. So far so good with the achilles!!

Nike Free 5.0 Black Miles: 4.55
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.001.505.00

Mini brick workout of sorts. 1.5 mile elliptical, 1 mile run on TM, 65 minute spin (speed and endurance intervals) then 2.5 miles on TM.  The legs held up pretty well until I took the stairs at work.  Fortunately we only have 6 floors.

Bike Miles: 20.00Nike Free 5.0 Black Miles: 3.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

AM: stairmaster

PM: bootcamp ~ 25 minutes of abs then a mix of lunges, curls, stairs, push ups, and floor touches

Stairmaster Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.251.000.000.006.509.75

stairmaster and 3.25 on TM

Treadmill Miles: 3.25Nike Free 5.0 Black Miles: 3.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
32.304.000.000.00162.50198.80
Bike Miles: 221.00Saucony Ride 7 Miles: 10.00Elliptical Miles: 14.00Stairmaster Miles: 121.25Rowing Machine Miles: 7.25Treadmill Miles: 18.25Saucony Kinvara 2 Grey Miles: 2.00Nike Free 5.0 Black Miles: 22.30
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