| 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 | | 13.55 | 1.00 | 0.00 | 0.00 | 26.50 | 41.05 |
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| Bike Miles: 62.00 | Elliptical Miles: 1.00 | Stairmaster Miles: 14.50 | Rowing Machine Miles: 2.00 | Nike Free 5.0 Black Miles: 11.30 | Treadmill Miles: 3.25 | New Balance 890 Miles: 3.25 |
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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 | 5.50 | 5.50 |
| 60 mins self instructed spin with no music or fan. 12 x 3 on/2off. After 4 intervals I really didn't want to do another 8. Fortunately I started feeling better and managed to get it done. Stairmaster, elliptical, rowing, lots of calf raises and stretching afterwards.
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| Bike Miles: 20.00 | Elliptical Miles: 1.00 | Stairmaster Miles: 3.50 | Rowing Machine Miles: 1.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.55 | 0.00 | 0.00 | 0.00 | 2.00 | 6.55 |
| Easy day partly a result of getting a late start.
2 miles on stairmaster then 4.5 on treadmill. So far so good with the achilles!!
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| Nike Free 5.0 Black Miles: 4.55 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 1.50 | 5.00 |
| Mini brick workout of sorts. 1.5 mile elliptical, 1 mile run on TM, 65 minute spin (speed and endurance intervals) then 2.5 miles on TM. The legs held up pretty well until I took the stairs at work. Fortunately we only have 6 floors.
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| Bike Miles: 20.00 | Nike Free 5.0 Black Miles: 3.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| AM: stairmaster
PM: bootcamp ~ 25 minutes of abs then a mix of lunges, curls, stairs, push ups, and floor touches
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 1.00 | 0.00 | 0.00 | 6.50 | 9.75 |
| stairmaster and 3.25 on TM
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| Treadmill Miles: 3.25 | Nike Free 5.0 Black Miles: 3.25 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| brick workout at the gym. I missed the 8 AM spin class so I did my own. 60 minutes of 12 x 3on/2off. For reps 3, 6, 9 and 12 I turned up the tension so I could only hold a cadence of about 80. My cadence for the other reps was probably around 105. After spin I ran 3.25 miles on the TM and then rowed 1 mile in 7.5 minutes.
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| Bike Miles: 22.00 | Rowing Machine Miles: 1.00 | New Balance 890 Miles: 3.25 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.55 | 1.00 | 0.00 | 0.00 | 26.50 | 41.05 |
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| Bike Miles: 62.00 | Elliptical Miles: 1.00 | Stairmaster Miles: 14.50 | Rowing Machine Miles: 2.00 | Nike Free 5.0 Black Miles: 11.30 | Treadmill Miles: 3.25 | New Balance 890 Miles: 3.25 |
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