| 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 | | 49.45 | 5.85 | 0.00 | 0.00 | 0.50 | 55.80 |
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| Altra Lone Peak 2.5 Miles: 13.75 | Bike Miles: 30.00 | Treadmill Miles: 6.85 | Saucony Kinvara 2 Grey Miles: 6.85 | Nike Lunar Glide 8 Miles: 9.00 | Rowing Machine Miles: 0.50 | New Balance 1400v2 Miles: 10.25 | Nike Pegasus 31 Light Blue Miles: 15.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 1.00 | 0.00 | 0.00 | 0.00 | 13.75 |
| Ran with Josh, Adam and Andrew on the BST from the JCC, then ran a couple on the road with Josh, then finished with a few laps on the U's track, after jumping the fence.
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| Altra Lone Peak 2.5 Miles: 13.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 |
| bike intervals and 2.25 on treadmill
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| Bike Miles: 10.00 | Treadmill Miles: 2.25 | Saucony Kinvara 2 Grey Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran to the U and back along Foothill. Averaged 6:30.
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| Nike Lunar Glide 8 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 0.50 | 2.00 |
| bike intervals, treadmill and rowing
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| Bike Miles: 10.00 | Rowing Machine Miles: 0.50 | Treadmill Miles: 1.50 | Saucony Kinvara 2 Grey Miles: 1.50 |
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| | Race: |
City Creek Cold Turkey Trot 6K (3.85 Miles) 00:20:07, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.60 | 3.85 | 0.00 | 0.00 | 0.00 | 10.45 |
| Happy Thanksgiving! Today I ran the City Creek Turkey Trot for the 11th time and Nicolai ran it for the third time. It is one of my favorite races; hurts going up then fun cruising down. At the start I saw Nathan Peters and BJ so I knew first place would be a longshot. I started out with Nathan and actually got ahead of him at about three quarters of a mile but then he picked it up and I wasn't able to catch him. He finished in about 19:50 and I was about 20 seconds behind. Surprisingly I was only about nine seconds slower than my fastest time on this course, so I felt good about that. But I didn't bring home the frozen cooked turkey :( Nicolai ran strong once again and finished in second as well. "A big kid" was just too fast. Next year will be his year, assuming he grows four inches.
3.5 up and 3 down.
Splits: 5:28, 5:54, 4:51, 4:38 pace for final 0.8
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| New Balance 1400v2 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| bike intervals, 5k on treadmill then some lifting
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| Bike Miles: 10.00 | Treadmill Miles: 3.10 | Saucony Kinvara 2 Grey Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| 15 miles with Jon K. from HHS through the avenues and back.
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| Nike Pegasus 31 Light Blue Miles: 15.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 49.45 | 5.85 | 0.00 | 0.00 | 0.50 | 55.80 |
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| Altra Lone Peak 2.5 Miles: 13.75 | Bike Miles: 30.00 | Treadmill Miles: 6.85 | Saucony Kinvara 2 Grey Miles: 6.85 | Nike Lunar Glide 8 Miles: 9.00 | Rowing Machine Miles: 0.50 | New Balance 1400v2 Miles: 10.25 | Nike Pegasus 31 Light Blue Miles: 15.25 |
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