| Location: St. George,UT,USA Member Since: Jun 02, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments: Marathon 2:40:17 Short-Term Running Goals: Try a Tri Long-Term Running Goals: Marathon under 2:40 Personal: Married with two kids. Brakken & Maizee Spinning Instructor |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 138.50 | 30.50 | 18.50 | 0.00 | 16.00 | 203.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Spin class with weight training. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 1.00 | 8.50 |
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7.5 mile run with lots of hills.
20 miles on the bike around town. avg 20 mph. lots of stop and go. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| Swim workout and then 7 miles. Might try a longer run on Saturday and see how the foot holds up. Long ride planned for tomorrow, should give my foot a little rest. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 1.00 | 10.00 |
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40 mile fast bike ride with Rich, Steve, Randy, Kortney, and others. One of the fastest Gunlock rides I've ever been apart of.
Tri class after the ride: 5K run, Spin class, and a swim. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 14.50 | 0.00 | 0.00 | 0.00 | 19.50 |
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Finally a longer run. Bottom half of the Marathon course. Averaged 6:09 pace. Felt pretty good, but took it easy on the down hill portions. Don't want to chance it. Anyway, It was a good day and I saw Dustin, Logan, and Dave out there ripping the course up. Great job guys.
After the run I had to teach a spin class at the gym. It was a good way to flush out the legs. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| 35 mile ride and a swim. Took it easy today. Legs were a little tender. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 6.00 | 0.00 | 0.00 | 16.00 |
| 6 mile tempo run and short weight workout before the two Spin classes. My Monday night spinners are animals. Over an hour of standing climbs. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 1.00 | 9.00 |
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Short run before my PT class and spin class.
Swim in the evening for 45 minutes. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 8.00 | 0.00 | 0.00 | 9.00 |
| 8 miles total. started at the Running Center and went up the Marathon course. 4 miles up and 4 miles down. Pretty tough work out. Only averaged 6:45 total, but again took it easy on the down hills. 1 mile cool down. A little difficult to cool down in 103 degree temp. Should have started earlier. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| Rode 50 miles with Randy Olsen. Veyo loop. Ouch! Then taught a spin class. It sure is different going 47 miles per hour down the marathon course. Wish it were that easy on the run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
| Rode to Zion. 45 miles. Windy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 8.00 | 0.00 | 0.00 | 1.00 | 19.00 |
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AM - Gunlock 45 minute swim with Rich and then 8 mile run to Eagle Mountain and back. Kind of humid today, but started early enough to avoid the high temps. Spin classes and short ride tonight.
2 Spin classes and a little lifting. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| 5 mile run, spin, and swim. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| 9 miles. Tried a little interval workout on the treadmill. Seemed to work pretty good. At least it was out of the heat. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
| rode 45 miles | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 4.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| Tri class. Run 4, spin, swim. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ran the SG course from the top. Averaged 6:10. Started slow and felt great at the end. What veyo hill? | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| Brick Workout. Swim in Gunlok for 1.5 miles, biked the veyo loop 30 miles, and ran up west canyon 6.2 miles. Good day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| Rode my bike to the gym, lifted weights, taught two interval spin classes, and rode home. | | Add Comment |
| | 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 |
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5 easy miles and a spin class. Legs a little sore from lifting yesterday.
Plan on swimming tonight. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.00 | 1.50 | 0.00 | 0.00 | 7.00 |
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Speed workout at Dixie College. 2 mile warm up, 6 400's on, and a 200 slower pace in between. 2 mile cool down after. I'm not too experienced with speed workouts, but this seemed to be a good one. I felt like puking a couple of times. That should count for somthing. I wish my legs were not so sore. I will keep that in mind for next week.
1:06
1:11
1:15
1:13
1:17 ouch
1:13 done
2 softball games tonight. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 1.00 | 5.50 |
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1 hour and 15 minute speed workout on the bike followed by 4.5 miles on the treadmill. The bike workout started at high noon. 105 degrees, this provided some oppertunities. Not enough water in St. George for me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 138.50 | 30.50 | 18.50 | 0.00 | 16.00 | 203.50 |
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