| 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
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 40.27 | 15.50 | 0.20 | 0.00 | 10.12 | 66.09 |
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Nike Structure Triax +12 Miles: 55.97 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 13.00 | 1.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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I was very unmotivated when I woke up but it turned into a decent run. Maybe I was in a hurry because I forgot to turn my clock forward and woke up an hour late. I ran from 30th S. 9th E. north, up I street to 11 avenue, east on 11th ave, down virginia, and back home on 15th avenue. The head wind going south wasn't fun. 6:37 average pace, average heart rate 147 bpm
Time |
Dist. |
Split time |
Elev. chg. |
Avg. HR |
0:07:20 |
1 |
7:20 |
26 |
136 |
0:13:58 |
2 |
6:37 |
-21 |
143 |
0:20:19 |
3 |
6:20 |
-58 |
137 |
0:26:45 |
4 |
6:26 |
48 |
142 |
0:33:33 |
5 |
6:48 |
156 |
149 |
0:41:44 |
6 |
8:10 |
355 |
160
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0:48:07 |
7 |
6:22 |
-143 |
148 |
0:54:37 |
8 |
6:30 |
-4 |
148 |
1:01:19 |
9 |
6:41 |
-66 |
151 |
1:07:37 |
10 |
6:17 |
-115 |
146 |
1:13:56 |
11 |
6:19 |
-78 |
147 |
1:20:32 |
12 |
6:35 |
-27 |
148 |
1:27:00 |
13 |
6:28 |
-35 |
149 |
1:32:56 |
14 |
5:55 |
-52 |
153 |
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Nike Structure Triax +12 Miles: 14.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.50 | 1.00 | 0.00 | 0.00 | 2.06 | 9.56 |
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Flat run over to Liberty Park. I must have been asleep during the first mile because it was still dark outside. Average pace 6:41
Split |
Distance |
Pace |
1 |
1.00 |
7.59 |
2 |
1.00 |
6.52 |
3 |
1.00 |
6.40 |
4 |
1.00 |
6.38 |
5 |
1.00 |
6.33 |
6 |
1.00 |
6.29 |
7 |
0.50 |
6.26 |
8 |
1.00 |
5.51 |
TOTAL |
7.50 |
50.18 |
|
Nike Structure Triax +12 Miles: 7.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 1.46 | 5.00 | 0.20 | 0.00 | 2.00 | 8.66 |
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I wussed out and went to the gym to run on the treadmill instead of running on the icy roads. On the bright side, I am sure I got a better workout for the distance. I love workouts like this. Sometimes I think I should just go back to my days of pounding out 6 miles at a 5:30 pace on the treadmill and forgetting about doing the long/slow stuff. It's a much more efficient use of my time but of course it isn't ideal for marathon training. Played tennis for an hour in the evening. I need to practice more often. Total time 40:30, Distance 6.66 miles, average pace 6:05, ~average heart rate 153
Min |
MPH |
Pace |
Distance |
3.03 |
8.60 |
6.59 |
0.46 |
6.27 |
9.30 |
6.27 |
1 |
22.26 |
10.10 |
5.56 |
4 |
5.40 |
10.60 |
5.40 |
1 |
1.00 |
12.00 |
5.00 |
0.20 |
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Nike Structure Triax +12 Miles: 6.66 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.08 | 0.00 | 0.00 | 0.00 | 2.06 | 9.14 |
| 7:08 Pace, Millbrook loop counter-clockwise |
Nike Structure Triax +12 Miles: 7.08 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.53 | 2.00 | 0.00 | 0.00 | 2.00 | 10.53 |
| 6:49 pace, Sugarhouse loop, counter clock-wise |
Nike Structure Triax +12 Miles: 8.53 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 1.50 | 6.50 | 0.00 | 0.00 | 2.00 | 10.00 |
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I woke up a few minutes late so I had to run a little faster than I was planning. Same route as Monday (9th East, around Liberty) but 4 mins faster. Maybe my new hair cut helped. As I write this my hands are still thawing out. I don't get it because I was wearing my big mittens.
Next week I am determined to do some track work because I am sure some 800s would do me some good.
Average pace 6:11, average HR 153
Split |
Distance |
HR |
Pace |
1 |
1.00 |
129 |
7:17 |
2 |
1.00 |
147 |
6:09 |
3 |
1.00 |
149 |
6:01 |
4 |
1.00 |
154 |
5:57 |
5 |
1.00 |
159 |
5:47 |
6 |
1.00 |
162 |
5:42 |
7 |
0.50 |
163 |
6:00 |
8 |
1.00 |
167 |
5:34 |
9 |
0.50 |
158 |
6:29 |
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Nike Structure Triax +12 Miles: 8.00 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Ran to the gym for a 60 min spin class. It was good to mix it up and hopefully build more quad strength. |
Nike Structure Triax +12 Miles: 4.20 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 40.27 | 15.50 | 0.20 | 0.00 | 10.12 | 66.09 |
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Nike Structure Triax +12 Miles: 55.97 |
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