| Location: UT,USA Member Since: Feb 27, 2006 Gender: Male Goal Type: Other Running Accomplishments: (2008) 5k Magna Classic (15:18)
(2007) Ogden Marathon (2:29:31)
(2007) St George Marathon (2:25:18)
Masters PRs:
17:09-2nd place Masters-
Draper Days 5k (2013)
1:16:58-2nd place Masters-
Utah Valley Half Marathon (2013)
Short-Term Running Goals: Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet. Long-Term Running Goals: Run a good marathon again in the future. Personal:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 312.00 | 26.00 | 23.00 | 2.00 | 363.00 |
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| Skechers Go Run Miles: 22.00 | Brooks T-7 (used) Miles: 336.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 4.00 | 0.00 | 0.00 | 24.00 |
| AM-18 miles with the last 4 at MP effort. Most miles 7:30-8/min mile pace. Last 4 around 6:15-6:20ish. Things opened up well after 15 for some reason and a solid long run for the books. 9400/Wasatch/Little Cottonwood out/back. Felt much better today than yesterday on the run.
PM-Easy 6 miles on 9400s out/back. 8-8:20 pace into the wind. 7:30-8/min coming back.
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| Skechers Go Run Miles: 6.00 | Brooks T-7 (used) Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM-Easy 6 miles. 7-8/min pace. 7th/parkway.
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| Brooks T-7 (used) Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy 10 miles at 7-8/min pace. 7th/13th east out/back.
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| Brooks T-7 (used) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-Easy 6 miles. 7:30ish most of the run. 7th/9400s.
PM-Easy 6 miles meandering in Sugar House for a change of scenery. 7:30-8/min pace.
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| Skechers Go Run Miles: 6.00 | Brooks T-7 (used) Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 2.00 | 20.00 |
| AM-15 miles with a timed session of 4x90, 4x60, 4x30 and 4x15sec all with equal rest. SLC Marathon route out and back. Amazing weather again.
PM-5 miles on 7th out/back. Fair amount of wind..
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| Brooks T-7 (used) Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles on 7th/Ft Union route. Band stretches, planks, crunches and upper body work are on the top of my list to make routine now. Just not as fun as running unfortunately.. Cutting back the mileage for next two days and feeling better now. Made a last minute decision to run the Strider's 10 miler. I know I'm going to get my tail kicked but for right now it's about progression and getting healthy again. Getting over the flu was so tough this winter. I had to make the decision to throw the beer in the garbage can.. Alcohol and athletics DO NOT mix and I don't care what anyone says to the contrary..
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| Brooks T-7 (used) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 miles on 7th/9400s west. 7-7:30/mi. Legs are still a little tired but feeling better and with tomorrows mileage I will have just a bit over 100 mpw for the last 2 weeks. I can do this it's just going to take some time.
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| Brooks T-7 (used) Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Race: |
Striders 10 miler (10 Miles) 01:03:11, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 10.00 | 0.00 | 22.00 |
| I'm going to do a decent write-up once I get the ins and outs of this dashboard. A little goal of mine is to learn how to write up and publish more interesting entries.
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| Skechers Go Run Miles: 6.00 | Brooks T-7 (used) Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 2.00 | 0.00 | 0.00 | 25.00 |
| AM-Long Run with a pick-up in pace at the end. Salt Lake Marathon course/Sugarhouse Park/Downtown area. Ran for exactly 2:30:52 total time. Hopped on TRAX and took a nap on the way home:) I'm calling it 19 to be conservative since I don't use GPS.
PM-Easy 6 miles. 7th/9400s. Slow at first but clicked off 7/min pace on the last two miles.
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| Brooks T-7 (used) Miles: 25.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM-12 miles. 9400s/Ft Union/7th east. Felt like a hurricane in some places up on the bench with the wind..
PM-6 miles 7th/east/8600s. 7:30-8:30/min pace with last mile at 7:19. Same as this morning but feeling a little better. The triple cheese burger and large Frosty from Wendy's after the race didn't hurt:) Feeling a slight twinge in the metatarsal area though from the 10 miler and all the hill climbing on these runs so I've been sticking with a very thourough 20 min warm up. Seems to have really helped today with almost no pain during and no pain after the run thankfully. I think pain is what masters running is all about some days..
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| Brooks T-7 (used) Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-6 miles. 7th/Parkway trail. Regrouping and the letting the batteries re-charge today.
PM-4 miles. 7th/9400s out/back.
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| Brooks T-7 (used) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-6 miles. 7th/Quarry Bend/9400s west. Tired legs still, but standing and resting pulse rates were lower along with the differential. Energy wise I felt better also.
Time to go to the dentist. Oh yay..
PM-Easy 6 miles at 8/min pace with the last 2 at 7:40, 7:35. 7th east/9800s. out/back. Legs are definitely better just kind of flat still.
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| Brooks T-7 (used) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 2.50 | 0.00 | 16.00 |
| AM-10 miles with 4x3:00 hard at 3k-5k effort with 1 minute rest. About 5:30-40/mi. pace on the flat. 7th/9400s out/back. A little sluggish but that is to be expected with higher mileage. Achilles twinge after. It's been coming on ever so slightly. Not going to push my luck any longer with this so easy jogging only until it subsides completely.
PM-6 miles. 7:30-8/min pace with last mile at 7:10. 7th/9400s plus grass field.
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| Brooks T-7 (used) Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 mile jog via State St. 8-9/min pace.
PM-
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| Skechers Go Run Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| AM-5 miles easy. 7-8:15/mi. pace. Ft Union/out/back. First half slow warming up but last half felt easier than it has been for the last week. 7/min pace felt pretty decent coming back.
PM-10 miles easy up 8600s route. out/back. 8-10/mi going up. 6:20-6:40ish coming down towards home on 7th east.
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| Brooks T-7 (used) Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run being Sunday today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-6 miles easy at 7:10-30ish pace. 7th/9400s
PM-6 miles easy same as above.
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| Brooks T-7 (used) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-6mles. parkway/7th loop. 7:10-20/mile range of pace.
PM-6 miles. Ft Union route. 7:30ish. Feeling sluggish from 100 plus mile weeks..
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| Brooks T-7 (used) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-6 miles at 7-7:15/mi pace. Quarry Bend route.
PM-6 miles. 8/min down to 7:30 ish. 9400s west.
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| Brooks T-7 (used) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-6 miles at 7:-7:20ish/mi pace. 7th out/back.
PM-4 miles at 7:20-30ish/mi. 7800s Ft Union route. Felt tired from not sleeping well lately..
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| Brooks T-7 (used) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-4 miles easy at 8-9/min pace. 7th/out and back. Feeling better but still not sleeping well though. Woke up early and went out for the run and went slow but I could tell from from the way I felt and heart rate that I am turning the corner. Glad I was wise and took a recovery week because the body and spirit sure needed it. May go long tomorrow but.. we'll see how things recovery wise. I'm hoping to get a nice supercompensation effect from the overload training week right after the Strider's 10 miler which by the way was a fairly tough and hilly race.
PM-No run this evening. Kim really needed my help with some things this evening.
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| Brooks T-7 (used) Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 6.00 | 3.00 | 0.00 | 21.00 |
| AM-Tough workout.. Alternated 3/min efforts at MP with 1-2 minutes at LT and back down. Kind of random but so were Lydiards speed workouts; (No measurements almost totally done by effort and feel) and he produced several world champions. Soo.. not too hung up on numbers with this one. 15 miles total through rollers and flats. Ft Union/Highland Dr/9400s eastward/7th east.
PM-6 miles recovery at 7:40ish-8/min pace. First mile was a walk-jog kind of warm up to make sure I didn't pull anything too hard. 7th east/o/b.
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| Brooks T-7 (used) Miles: 21.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| AM-High aerobic for 4 miles after warm up at 6-6:20/mile pace. 7th/parkway out/back.
PM-6 miles easy at 7:30 ish pace. 7th east out/back.
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| Brooks T-7 (used) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 4.50 | 0.00 | 12.00 |
| AM-Easy wake up run at 7:30-8/min mile pace. 7th out/back.
PM-Highland High track workout with Wasatch Athletics. Plodded out a session of LT repeats consisting of 6x1200m in 4:28, 4:26, 4:24, 4:25, 4:27, 4:25. 400 meter recovery at 7-7:30/mile pace. 8 miles total. Felt tired and a little heavy today for some reason.
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| Brooks T-7 (used) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-6 miles recovery at 7:40-8/min pace. 7th/parkway.
PM-Same as above execept up 90th.
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| Brooks T-7 (used) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-Easy 5 miles at 7:20-30/mile pace. 7th/90th.
PM-Easy 7 miles at 7:10-7:20/mile pace mostly. Ft Union out/back.
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| Brooks T-7 (used) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM-6 miles at 7-7:30ish pace. 7th/parkway. Legs felt much better after adding the cushioned inserts int my worn out T-7s. But.. they do kind of slow things down being a bit on the mushy side. Better than hard concrete and the aftershocks that accompany it.
PM-4 miles easy-medium. 7th/8600s. 6:20ish/7min pace.
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| Brooks T-7 (used) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 3.00 | 0.00 | 10.00 |
| AM-Aerobic Builder with alternating efforts of 15k/MP. Very windy so mile splits are kind of meaningless to even record. It was all about effort today.. 9400s/7th east up to the bench area.
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| Brooks T-7 (used) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Went out for a quick 3 miles at 6:40-7:30/mi pace. Even with a late start I wanted to go more but felt it was more important to be in Sacrament meeting today instead. Short as it was it started the day off on a good positive note.
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| Brooks T-7 (used) Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-6 miles easy. 7-7:30/mi.
PM-6 miles easy. No watch.
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| Brooks T-7 (used) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 312.00 | 26.00 | 23.00 | 2.00 | 363.00 |
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| Skechers Go Run Miles: 22.00 | Brooks T-7 (used) Miles: 336.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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