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SLCTC Winter Series 15k

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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

2016 Races

Personal:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bike Lifetime Miles: 8003.27
Elliptical Lifetime Miles: 1295.72
Stairmaster Lifetime Miles: 3252.63
Rowing Machine Lifetime Miles: 335.05
Swimming Lifetime Miles: 14.97
Treadmill Lifetime Miles: 1111.92
Saucony Kinvara 2 Grey Lifetime Miles: 994.29
Saucony Kinvara 2 Blue Lifetime Miles: 528.18
Salomon SpeedCross III Lifetime Miles: 263.03
La Sportiva Vertical K Lifetime Miles: 78.50
Nike LunaRacer +3 Lifetime Miles: 129.20
Nike LunarLaunch Lifetime Miles: 319.30
Nike Pegasus 31 Light Blue Lifetime Miles: 640.75
Altra Lone Peak 2.5 Lifetime Miles: 99.50
Nike LunaRacer V3 Camo Lifetime Miles: 76.02
New Balance 890v4 Lifetime Miles: 41.25
Nike Pegasus 33 Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
48.128.667.320.006.8670.96
Saucony Omni 6 Miles: 48.78
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.510.000.000.000.0017.51

Wow. That was really a pain to get those stats posted. Does anyone know of an easy way just to export information from the Garmin Training Center into excel? Several hours later.....I found a solution. I downloaded some new software, SportTracks, which allows me to simply copy the data from the Activity Screen.

As for the run, I think I did a good job to redeem myself from yesterday's poor performance on the treadmill. I ran north from Holladay and turned around at Myriad Genetics and returned on a similar route. My slowest mile in 7:07, lap 8, included about a half a mile up Wakara Way, which is the first part of the Deseret News10k.

Yesterday I was dying at 10.1 mph, 1% grade for 4 miles but today I managed to average 6:36 for 17 miles on a fairly hilly route. Maybe the treadmill was lying about the speed. :) Go figure. Also, my heart rate today looked much better. Averaged 147 bpm, which is about what I would suspect for my effort.

                                                               
Lap
(#)
Time
(m:s)
Distance
(mi )
M Spd
(mph)
HR
(bpm)
Energy
(Cal)
AvgMax
16:561.0010.1159191116
26:411.009.8173190118
36:411.0010.2163177119
46:291.009.8140156117
56:371.0011.0154186118
66:461.009.6135159119
76:521.009.5135153118
87:071.009.8140165119
96:221.0010.5138162116
106:331.0010.2137149118
116:351.0010.1154171118
126:061.0010.5137156115
136:281.0010.2136158118
146:281.009.9140148118
156:371.009.8149159117
166:241.0010.3147156117
176:271.0010.3152161118
183:340.519.815616660

Saucony Omni 6 Miles: 17.51
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.002.337.58

A little sore after yesterday's run.  I will probably do some cross training tonight. 

Saucony Omni 6 Miles: 5.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.800.000.000.002.008.80

Legs were still tired. Felt ok at the end of the run. Probably around 7 min pace.

Saucony Omni 6 Miles: 6.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.502.000.000.000.008.50

Saucony Omni 6 Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.060.000.000.002.0310.09

Time 56:19:00
Distance 8.06
Split pace 6:59
Elev. chg. -27
Avg. HR 149

Saucony Omni 6 Miles: 8.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.004.660.000.000.505.16

TM 10 mph, 1% incline, ~160 bpm

I went a mile farther than my usual pre-race routine because I felt good and the race is only a 15k ;)

I am convinced that the treadmill I used last Saturday was not calibrated correctly because my heart rate was at 185 bpm for the same 10 mph pace. My run today validated my assumption that at  my marathon pace my heart rate averages about 160 bpm.

Considering my max heart rate is about 195 I think I should be able to run a marathon with an average heart rate of 165-170 (about 85% of max). To get there I will need to start doing more interval training or track work.



Saucony Omni 6 Miles: 4.66
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Race: SLCTC Winter Series 15k (9.32 Miles) 00:51:30, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.007.320.000.0013.32

Today was one of those rare days when I didn't feel like I was working that hard but I was still going at my pace.  I wasn't wearing my Garmin so I will have to rely on my manual watch clicks.  It sure didn't feel like my last 5k was faster than my first but I suppose that's because I was working harder and the miles felt longer.  Overall I felt really good and relaxed so I guess I will have to take some mental notes on how I prepared.  I am crediting the pre-race hot chocolate.


          Splits      5K Pace   Mile Pace
5k           17:03:00      17:03:00 5:30:00
10k           34:30:00 17:27:00 5:37:45
15k 51:30:00 17:00:00 5:29:02
Last Mile 0:05:31

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
48.128.667.320.006.8670.96
Saucony Omni 6 Miles: 48.78
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