| 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 | | 221.51 | 32.50 | 1.50 | 0.00 | 10.00 | 265.51 |
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| Nike Structure Triax +12 Miles: 24.50 | Bike Miles: 80.00 | Nike Lunar Elite Miles: 6.00 | Nike Lunar Swift 3 Miles: 206.45 | Elliptical Miles: 0.50 | Stairmaster Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Nike Structure Triax +12 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| More miles coming next week. Spin class wore me out. |
| Nike Structure Triax +12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Probably lost a few days of my life because I ran in the inversion. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 1.50 | 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 1.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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I had to show up early to the gym because I didn't want to be embarrased again and have to leave during roll call. I staked my claim on my bike then ran 2 miles on the treadmill. While running my key fell off my shoe and mysteriously disappeared under or in the treadmill. I figured they would have to cut my lock off my locker but miraculously someone turned in the key to the front desk. Thanks to that someone for saving my precious lock. Ran another 4 miles after the spin class at a 6:30 pace. I think these high intensity bricks are really helping my fitness and had a lot to do with why I felt strong in my last race.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Nike Lunar Elite Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 miles before 60 min spin class and 3 after |
| Bike Miles: 20.00 | Nike Lunar Elite Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 6.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 min pace |
| Nike Lunar Swift 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Nike Lunar Swift 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 3.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Ran from the gym north on 9th E. up to 11th Ave, west to City Creek, back up 11th Ave. to Virginia St., through the U, south on 15th, around the park and back to the gym. Total 15 miles. Then 3.5 miles on the treadmill at about 5:55. I think I felt better at the end than I did at mile 5. The weather has been so nice that I still haven't worn tights. |
| Nike Lunar Swift 3 Miles: 18.50 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.50 | 7.50 |
| on the treadmill | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.56 | 5.00 | 0.50 | 0.00 | 0.00 | 11.06 |
| Decided to be lazy and not go to spin class. 1.5% incline
2 at 7 min/pace, 3.5 at 6:30, 2 at 6, 2 at 5:30, last mile in 5:15
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| Nike Lunar Swift 3 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| My new shoes didn't want to run in the slush so I ran on the treadmill again. |
| Nike Lunar Swift 3 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 1 hour spin and 6.5 miles on the treadmill. |
| Bike Miles: 20.00 | Nike Lunar Swift 3 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.00 | 1.00 | 0.00 | 0.50 | 7.50 |
| 3 miles at 6:45 min pace, 3 at 6, last at 5 |
| Elliptical Miles: 0.50 | Nike Lunar Swift 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Nike Lunar Swift 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.55 | 1.00 | 0.00 | 0.00 | 0.00 | 16.55 |
| averaged about 6:25 on treadmill with 1.5% incline. I think I lost about 8 pounds of water.
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| Nike Lunar Swift 3 Miles: 16.55 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 7.50 | 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Another day at the gym on the treadmill. My annual membership to 24 Hour Fitness is $20 so I figure it costs me at most $.13 per visit (20/150). There is no way they are making money on me after factoring in the water and electricity I use each visit. Gyms should really figure out how to send the energy from the stationary bikes to the treadmills.
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| Nike Lunar Swift 3 Miles: 12.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Nike Lunar Swift 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 2.5 miles, 65 min spin class, 5 miles. Slightly exhausting. |
| Bike Miles: 20.00 | Nike Lunar Swift 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| 6:30 pace around Sugar House. |
| Nike Lunar Swift 3 Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.56 | 0.00 | 0.00 | 0.00 | 0.00 | 10.56 |
| Millcreek/Holladay loop. Ran through the neighborhood I grew up and past my old house. Got started at about 7:45 and every car I saw looked at me as if I was crazy. Presents can always wait, right? Merry Christmas! |
| Nike Lunar Swift 3 Miles: 10.56 |
| | Comments(1) |
| | 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 around the golf community in Rancho Mirage. Very flat. The closest resemblance of a hill is about 5 miles away. |
| Nike Lunar Swift 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.16 | 0.00 | 0.00 | 0.00 | 0.00 | 17.16 |
| Ran on nicely paved golf cart paths around Rancho Mirage and Palm Desert. Trying to make up for my Vitamin D deficiency. |
| Nike Lunar Swift 3 Miles: 17.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.56 | 0.00 | 0.00 | 0.00 | 0.00 | 10.56 |
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For some reason my hips were very sore today so I decided to run on the treadmill. Felt good after a few miles. |
| Nike Lunar Swift 3 Miles: 10.56 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.06 | 0.00 | 0.00 | 0.00 | 0.00 | 11.06 |
| Rain in Palm Springs |
| Nike Lunar Swift 3 Miles: 11.06 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.26 | 0.00 | 0.00 | 0.00 | 0.00 | 16.26 |
| I ran 8 miles one direction and 8 miles back. Always a good strategy to prevent getting lost in an unfamiliar city. Probably more worrisome than getting lost, however, was that I made the mistake of running through some fairly sketchy neighborhoods with guys that had words printed on their arms. |
| Nike Lunar Swift 3 Miles: 16.26 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I ran through the gate at the entrance without telling the guard my name so they sent a patrol car after me. The car caught up to me after about a half a mile. Since I was near the end of my run I didn't think it would be smart to get in a chase so I stopped. As he called in my name I got in a few good stretches so it wasn't a complete waste of time. Fortunately he let me take off and apologized for "breaking my rhythm". |
| Nike Lunar Swift 3 Miles: 10.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 221.51 | 32.50 | 1.50 | 0.00 | 10.00 | 265.51 |
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| Nike Structure Triax +12 Miles: 24.50 | Bike Miles: 80.00 | Nike Lunar Elite Miles: 6.00 | Nike Lunar Swift 3 Miles: 206.45 | Elliptical Miles: 0.50 | Stairmaster Miles: 7.50 |
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