| 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 | | 23.50 | 0.00 | 0.00 | 0.00 | 31.00 | 54.50 |
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| Saucony Ride 7 Miles: 22.00 | Stairmaster Miles: 27.50 | Bike Miles: 46.00 | Elliptical Miles: 2.00 | Rowing Machine Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran west from Liberty Park with Allie, James, Josh and Collin to the JRP then back. We saw lots of geese and graffiti. One marking looked like F.V. (my initials) but at second glance I think it stood for something else.
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| Saucony Ride 7 Miles: 12.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 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 | 3.50 | 3.50 |
| SPIN class (5,4,5,4,5 power intervals), a few miles on the elliptical and rowing machine, and calf exercises for the achilles. Despite the achilles, I feel like my hip strength imbalances are about 90% corrected.
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| Bike Miles: 21.00 | Elliptical Miles: 2.00 | Rowing Machine Miles: 1.50 |
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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 | 9.00 | 9.00 |
| stairmaster with 5.5,6 and 5 minute intervals to finish it off.
PM: bootcamp class. I don't really know what we did or what you call it but it was hard.
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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 | 0.00 | 0.00 |
| intervals on the stationary bike
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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 | 10.50 | 12.00 |
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| | 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 |
| Ran about 7 miles around Sugar House with Rob, Jake, Josh, Jon, and Kramer then looped back to my car. We looked more official than the guys in the gym shorts running around the park.
After the run I drove to the gym and biked (3 min warm up, 20 min hard, 3 easy, 5 hard) then did lots of calf exercises and stretching.
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| Bike Miles: 10.00 | Saucony Ride 7 Miles: 10.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.50 | 0.00 | 0.00 | 0.00 | 31.00 | 54.50 |
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| Saucony Ride 7 Miles: 22.00 | Stairmaster Miles: 27.50 | Bike Miles: 46.00 | Elliptical Miles: 2.00 | Rowing Machine Miles: 1.50 |
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