| 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 | | 36.00 | 5.00 | 3.10 | 0.00 | 12.50 | 56.60 |
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| Elliptical Miles: 9.00 | Stairmaster Miles: 3.50 | Nike Lunar Swift 3 Miles: 28.50 | Treadmill Miles: 26.00 | Nike Lunar Elite Miles: 8.50 | Nike LunaRacer +2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.50 | 0.00 | 0.00 | 7.00 | 8.50 |
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| Elliptical Miles: 3.50 | Stairmaster Miles: 3.50 | Nike Lunar Swift 3 Miles: 1.50 | Treadmill Miles: 1.50 |
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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 |
| 1 hour on the treadmill at 1% incline. My legs seem more sore than they should be for a flat half. Hopefully they feel better tomorrow. |
| Nike Lunar Elite Miles: 8.50 | Treadmill Miles: 8.50 |
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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 |
| Ran on the treadmill at the 24 hour fitness on 9th east. I typically go the Sugar House location but they are still working on the showers. Using the sink works every other day but not every day. |
| Nike Lunar Swift 3 Miles: 11.00 | Treadmill Miles: 11.00 |
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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 |
| Ran through Sugar House and the fog. I was proud of myself for avoiding the gym today. I should do this more often. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 4.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in 30 mins at 1% incline |
| Nike Lunar Swift 3 Miles: 5.00 | Treadmill Miles: 5.00 |
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| | Race: |
SLCTC Winter Series 5k 2011 (3.1 Miles) 00:15:52, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.10 | 0.00 | 0.00 | 10.10 |
| Finished in 15:52 which is probably a PR for a flat course. First mile was a little too fast (4:55) and I wasn't able to hold it. A guy from ireland, Andrew Ledwith, who ran for Iona passed me half way and finished in 15:30. Jamal also passed me with about a mile left so I finished 3rd. I won't complain. Andrew finished 5th in the country in 2009 at the ncaa championships in the 10k. Personal best in 5k is 13:50 and 10k is 28:45. I talked to him after and we are planning to meet up to run together. I will probably die but it could only help. |
| Nike LunaRacer +2 Miles: 7.00 | Nike Lunar Swift 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 36.00 | 5.00 | 3.10 | 0.00 | 12.50 | 56.60 |
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| Elliptical Miles: 9.00 | Stairmaster Miles: 3.50 | Nike Lunar Swift 3 Miles: 28.50 | Treadmill Miles: 26.00 | Nike Lunar Elite Miles: 8.50 | Nike LunaRacer +2 Miles: 7.00 |
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