| 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 | | 193.45 | 13.35 | 0.00 | 0.00 | 7.50 | 214.30 |
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| Bike Miles: 120.00 | Nike Lunar Glide 8 Miles: 116.00 | Rowing Machine Miles: 6.50 | Treadmill Miles: 31.85 | Saucony Kinvara 2 Grey Miles: 29.85 | Altra Lone Peak 2.5 Miles: 25.25 | 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles on pipeline and a couple of miles around Skyline with JP and Adam.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| bike intervals and 2 miles on the TM
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| Bike Miles: 10.00 | Nike Lunar Glide 8 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 48 minutes. Last mile at marathon pace.
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| Nike Lunar Glide 8 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 | 1.50 |
| bike intervals and rowing machine
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| Bike Miles: 10.00 | Rowing Machine Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 2.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8 miles around Liberty Park with Roo. We were in a hurry to get in our 8 miles, the two poop stops and long traffic lights didn't help, so we averaged a 6 min pace.
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| Nike Lunar Glide 8 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 | 2.25 |
| Bike intervals, 1 mile on the TM and rowing machine
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| Bike Miles: 10.00 | Rowing Machine Miles: 1.25 | Treadmill Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 1.00 |
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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 mile loop with Jon and Anthony joined us for 4. HHS. Skyline, Wasatch Blvd, down 45th and back through the neighborhoods in Millcreek.
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| Nike Lunar Glide 8 Miles: 15.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Pipeline with Josh, Adam, and Nate. The leaves were lovely.
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| Nike Lunar Glide 8 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| bike intervals and 2 miles on the treadmill
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| Bike Miles: 10.00 | Treadmill Miles: 2.00 | Nike Lunar Glide 8 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles with Roo around Liberty Park in the rain. Roo took it easy on me today so we only averaged 6:45.
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| Nike Lunar Glide 8 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.25 | 1.25 |
| bike intervals and 1.25 miles on the rowing machine
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| Bike Miles: 10.00 | Rowing Machine Miles: 1.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran with Roo around Liberty Park. Short pick ups very time a bus would pass. ~6:35 pace
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| Nike Lunar Glide 8 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Nike Lunar Glide 8 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles around St. George before golf. Ended up playing 54 holes in the last two days at Coral Canyon and Sky Mountain. Lots of fun.
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| Nike Lunar Glide 8 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 1.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran with Adam along Pipeline. We ran west 3 miles then turned around and ran 2 miles up the trail towards Elbow Fork. That is a nice section of trail. Finished with some laps at Skyline High.
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| Nike Lunar Glide 8 Miles: 13.50 |
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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 | 0.00 | 1.50 |
| bike intervals and 1.5 miles on treadmill
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| Bike Miles: 10.00 | Treadmill Miles: 1.50 | Saucony Kinvara 2 Grey Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 50 minute tempo run on treadmill. 1 mile warm up then 7.5 @ ~5:40 with the last few under 5:30.
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| Treadmill Miles: 8.50 | Saucony Kinvara 2 Grey Miles: 8.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| bike intervals and 2 miles on the treadmill
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| Bike Miles: 10.00 | Treadmill Miles: 2.00 | Saucony Kinvara 2 Grey Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in 48 minutes on the treadmill
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| Treadmill Miles: 8.00 | Saucony Kinvara 2 Grey Miles: 8.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| bike intervals and 2 on treadmill
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| Bike Miles: 10.00 | Treadmill Miles: 2.00 | Saucony Kinvara 2 Grey Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 mile loop with Jon from HHS, through the U, down Memory Grove and back on 15th east.
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| Nike Lunar Glide 8 Miles: 15.00 |
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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 |
| | Comments(1) |
| | 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran with Dan from the park n ride below Millcreek, up Rattlesnack Gulch, along pipeline to Churchfork, then back down on the road. A bit chilly but nice weather for running.
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| Altra Lone Peak 2.5 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| 2 miles rowing and 30 mins on the bike
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| Bike Miles: 10.00 | Rowing Machine Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 193.45 | 13.35 | 0.00 | 0.00 | 7.50 | 214.30 |
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| Bike Miles: 120.00 | Nike Lunar Glide 8 Miles: 116.00 | Rowing Machine Miles: 6.50 | Treadmill Miles: 31.85 | Saucony Kinvara 2 Grey Miles: 29.85 | Altra Lone Peak 2.5 Miles: 25.25 | New Balance 1400v2 Miles: 10.25 | Nike Pegasus 31 Light Blue Miles: 15.25 |
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