| Location: Lehi,Ut,United States Member Since: Jul 18, 2014 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Personal Bests:
Half Marathon - 1:22:28
Marathon - 3:23
Short-Term Running Goals: I am hoping to significantly decrease my marathon time. Possibly qualify for Boston at this years running of the St George Marathon. Long-Term Running Goals: Remains to be seen, let's see how the short term goals go. Personal: Married and have twin girls (age 6) and a newborn. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 603.69 | 76.54 | 38.64 | 0.00 | 718.87 |
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| Adidas Adios Boost Miles: 108.96 | Saucony Kinvara 4 Miles: 222.19 | Nike Pegasus 31 Miles: 133.01 | Hoka Bondi 3 Miles: 103.01 | Nike Lunaracer 3 Miles: 43.90 | Saucony Kinvara 5 Miles: 39.52 | Hoka Clifton Miles: 33.48 | Saucony Kinvara 4 (4) Miles: 22.18 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Adidas Adios Boost Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Saucony Kinvara 4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Nike Pegasus 31 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Saucony Kinvara 4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Adidas Adios Boost Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Nike Pegasus 31 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Saucony Kinvara 4 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Nike Pegasus 31 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Adidas Adios Boost Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Adidas Adios Boost Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Nike Pegasus 31 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Out and back. Easy 3 mile run up Murdock Canal trail. Came back at about 6:30 pace. Ran with Scott Keate.
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| Nike Lunaracer 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Nike Pegasus 31 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
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| Saucony Kinvara 4 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Double up today. 8 miles in the morning with Reed and Toni on the Jordan River Trail. Then 5 easy miles during lunch up the Murdock Canal.
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| Nike Pegasus 31 Miles: 5.00 | Adidas Adios Boost Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Windy and rainy, but still a descent run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Super windy run on Murdock Canal from Adobe. Out and back. |
| Saucony Kinvara 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Bit chilly this morning compared to previous runs this week and last. Run was slow, but go the miles in.
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| Nike Pegasus 31 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| First run since the baby was born. Felt slow and tired (can't imagine why).
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| Adidas Adios Boost Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Slow run. Feeling very sore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Out and back from work down the Murdock Canal trail. I was moving pretty well on the way out, only to figure out that I had a strong tail wind. When I turned around that tail wind became a head wind a slowed me down significantly.
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| Saucony Kinvara 4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Pretty easy 8 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Wow. I'm glad that's over. With the new baby in the house, continuous sleep has been very hard to come by. Last night was no different. Other kids were sick during the night as well. I just wanted to get these base miles in, even if they were slow.
Feeling a lot of soreness. Trying to work out the lactic acid, but man that was brutal.
Also doesn't help that it was snowing while I was running.
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| Adidas Adios Boost Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Got a nasty cold late last week with cough, congestion, etc. This was the first day that I felt respectable enough to put out some physical effort. Since it was in the teens outside, I put these 4 miles on the treadmill.
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| Nike Pegasus 31 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Simple outside run. Feeling improved today from yesterday. Temp was a little over 40 out, so I felt it was okay to run outside with the cold on it's way out. The run was good, but took a little more out of me than normal.
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| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunchtime run out and back up Murdock Canal trail. Felt good to get that in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around the old route.
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| Adidas Adios Boost Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Nike Pegasus 31 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Saucony Kinvara 4 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| First 10 mile run of the year, due to the injury. Ran with Mike Nelson. The run felt great and I feel the leg stress fracture is gone. I'm still ramping slowly to build a big base and avoid reaggravating the injury.
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| Adidas Adios Boost Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Warm up 3 miles, then 3.5 out and back for 10 plus a little bonus. Ran with Mike Nelson.
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| Saucony Kinvara 4 Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Windy 5 mile recovery run. 7:17 pace, out and back on the Murdock Canal.
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| Nike Pegasus 31 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 |
| 10 mile run through AF, Alpine, and Highland with Reed Seamons.
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| Hoka Bondi 3 Miles: 10.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.12 | 0.00 | 0.00 | 0.00 | 10.12 |
| Felt sluggish this morning, but still got 10 in. Pretty good week for milage. Trying not to ramp too fast to avoid any recurring injuries. Hit 4- 10's and 1- 5 mile run this week. Building that base is tough, but so critical so I can start some real speed work.
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| Saucony Kinvara 4 Miles: 10.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles with Scott Keate, Reed Seamons, and Mike Nelson. Started off at a very easy clip with 3 miles at 8 min pace. By the end of the 10 miles, we were down to 7:26 pace. Still very comfortable.
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| Saucony Kinvara 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Went out with Reed Seamons and Scott Keate. Played basketball yesterday and was pretty tired and sore in my legs. We went out mostly uphill for the first 5 miles and at a 7:21 pace. I held back on the return 5 miles to not overdue it. Still trying to build my base and get back into shape.
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| Hoka Bondi 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Jordan River Trail out and back 10 miles. Ran with Chad and Scott.
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| Adidas Adios Boost Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Needed some rest, so I did a lunch time run. 8 miles of a 4 mile out and back. I picked up the pace on the way back to be right around 7 min pace.
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| Nike Pegasus 31 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| This was just a slow and easy run to finish off my week and get at least 50 miles for the week. Murdock Canal run by myself and my tunes. Was a little colder than I had originally anticipated.
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| Saucony Kinvara 4 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Solid run with Chad, Scott, and Reed. Our first two miles were around 8 min pace. Which I wasn't complaining about since it was the first run after the weekend. We still finished the 10 mile run at a 7:20 overall pace. Starting to feel stronger and the fitness level is increasing.
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| Saucony Kinvara 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I wouldn't have called these easy miles, but they weren't marathon pace, either. I pushed a low 7 min pace with the last 2 under 7 min.
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| Nike Pegasus 31 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Solid run this morning with Scott and Reed. Started off very comfortable and easy just over 8 min pace for the first mile, then decreased gradually until we hit just above a 6:45 pace and maintained it for about 3 miles (miles 7-9).
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| Saucony Kinvara 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice run with a little wind. Finished my last mile at 6:41 pace, and still felt strong.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Went for a solo 13 this morning. Felt strong and smooth. This will be a great run to build off of.
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| Adidas Adios Boost Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunchtime run from Adobe to Mitchell Hollow Park and back. Gorgeous day. This was a pretty lax run since I am planning on a fairly big brick workout tomorrow.
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| Nike Pegasus 31 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Short run as a second part of a brick workout. Biked a little over 60 miles with Jared and Zack, then knocked out a few miles.
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| Nike Lunaracer 3 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| We're getting the band back together!! Had seven guys on our run this morning, and loved having Matt (our ring leader) back with us. It was the exact kind of 10 mile recovery run I needed after the 60+4 brick that I did on Saturday.
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| Saucony Kinvara 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles right after swimming 2300m in the pool.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Probably a bit too long of a run considering the race this Saturday, but it was fun to get out with the guys.
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| Saucony Kinvara 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Short brick tune up
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| Nike Pegasus 31 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| Don't know if this qualifies as marathon pace miles, but this was the last leg of the half ironman. It was 93 degrees and probably had more climbing that any other race I've ever done. It was brutal. Staying hydrated was tough, but I got it done. It wasn't in the time I wanted, but considering the fact it was my first half ironman, I'll take it, and use it as something to build off of.
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| Adidas Adios Boost Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 1.00 | 0.00 | 6.50 |
| 4 mile warm-up followed by a track work out. 400's.
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| Nike Lunaracer 3 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 after a 2500m swim. Feeling a bit sore after those 400s yesterday.
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| Nike Pegasus 31 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Pretty easy 10 miles with the crew.
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| Saucony Kinvara 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill miles. At a conference in Nashville.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Two treadmill workouts today. Have an early flight on Friday morning after a week long of travel. Wanted to squeeze in a short workout since I probably won't work out on Friday.
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| Nike Pegasus 31 Miles: 5.00 | Hoka Bondi 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| Up Provo Canyon with Scott, Mike, and Zack. Was feeling the fatigue of the week of travel. We went up at a pretty decent pace. Came back under 7 min pace. 6 miles up and back.
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| Saucony Kinvara 4 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 with Reed and Mike.
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| Saucony Kinvara 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| Treadmill workout with intervals and pace miles.
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| Nike Pegasus 31 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.30 | 0.00 | 0.00 | 8.30 |
| Work on the track. Main set involved 3 sets of: 4 min at 6:00 pace, 2 min easy, 1 min at 5:40 pace, 4 min easy.
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| Saucony Kinvara 4 Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Nice run with Reed and Scott. 10 miles pretty easy.
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| Nike Pegasus 31 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.76 | 3.10 | 0.00 | 0.00 | 5.86 |
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| Adidas Adios Boost Miles: 5.86 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.61 | 0.00 | 0.00 | 0.00 | 2.61 |
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| Nike Pegasus 31 Miles: 2.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.16 | 0.00 | 0.00 | 0.00 | 9.16 |
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| Saucony Kinvara 4 Miles: 9.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Awesome workout. After the warm-up I did 2 x 2 mile repeats at 10K pace. My first two went 6:03 and 6:11, a mile jog in between, and the next interval went 6:04 and 6:14. Ran a few miles to cool down.
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| Saucony Kinvara 4 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.72 | 0.00 | 0.00 | 0.00 | 4.72 |
| Weird run. Had to keep my HR under 120 bpm. Made for a slow run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| This was a second part of a brick workout. Had to run for 60 min and not let my HR go higher than 134 bpm
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| Saucony Kinvara 4 Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.00 | 0.00 | 2.00 |
| This was the second part of a brick workout. After a pretty agressive bike workout, I had to crank out 2 miles at 6 min pace.
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| Adidas Adios Boost Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.53 | 0.00 | 0.00 | 0.00 | 8.53 |
| Long slow run to keep my heart rate under 130 for 75 min
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| Nike Pegasus 31 Miles: 8.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.48 | 0.00 | 4.83 | 0.00 | 7.31 |
| Consisted of a 20 min warm-up, follow by three - 10 min at 10k and 5k pace. Lots of speed work.
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| Saucony Kinvara 4 Miles: 7.31 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.23 | 0.00 | 0.00 | 0.00 | 2.23 |
| Easy run with very low bpm
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| Saucony Kinvara 5 Miles: 2.23 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| Easy warm up with negative split miles starting at 8:30 pace and dropping down to 6:00 pace on the last mile
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.16 | 0.00 | 8.16 |
| This workout was a train wreck. It involved some serious speed work that I was not able to complete. I had just completed 4K meters in the pool and was exhausted.
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| Saucony Kinvara 5 Miles: 8.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.77 | 0.00 | 0.00 | 0.00 | 2.77 |
| Easy jogging miles after 3:30 of cycling
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Out and back on the St George Marathon course. Started at the finish line and ran up the course 7.5 miles, and turned around and came down. Ran into the 4th of July parade in downtown St George.
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| Saucony Kinvara 5 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.62 | 0.00 | 0.00 | 0.00 | 2.62 |
| Race week brick
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.14 | 0.00 | 0.00 | 0.00 | 2.14 |
| Last tune up before race
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| Nike Lunaracer 3 Miles: 2.14 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.26 | 0.00 | 6.26 |
| Part of 10k race in Echo triathlon. 6:54 avg pace.
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| Nike Lunaracer 3 Miles: 6.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.41 | 0.00 | 0.00 | 0.00 | 3.41 |
| Easy run after swim
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| Nike Pegasus 31 Miles: 3.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
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| Saucony Kinvara 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| A couple 10k pace intervals mixed in.
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| Hoka Clifton Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.41 | 0.00 | 0.00 | 4.41 |
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| Saucony Kinvara 4 (4) Miles: 4.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.41 | 0.00 | 0.00 | 0.00 | 2.41 |
| Easy jog after swim
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| Nike Pegasus 31 Miles: 2.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.13 | 0.00 | 0.00 | 8.13 |
| Fartlek run. 30 min of intervals in the middle of a warm up and cool down
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| Saucony Kinvara 5 Miles: 8.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.64 | 0.00 | 0.00 | 0.00 | 5.64 |
| Easy endurance jog
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.21 | 0.00 | 0.00 | 0.00 | 9.21 |
| Negative split run. After a warm up, went 9:30, 9, 8:30, 8, 7:30, 7 min pace for the middle 6 miles. Hot day and after a brutal ride.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run after bike workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.39 | 0.00 | 4.39 |
| Easy start, then:
5 min @ 10k pace
5 min @ 5k pace
5 min @ 10k pace
5 min @ 5k pace
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| Saucony Kinvara 4 (4) Miles: 4.39 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.84 | 0.00 | 0.00 | 0.00 | 2.84 |
| Race week run. Post bike run.
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| Saucony Kinvara 4 (4) Miles: 2.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy jog
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Race tune up shake out
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| Saucony Kinvara 4 (4) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.40 | 0.00 | 0.00 | 6.40 |
| Race day. Run was slightly extended. Finished tied for the top run time of the day. 43:10 for a 6.4 run.
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| Nike Lunaracer 3 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.55 | 0.00 | 0.00 | 0.00 | 5.55 |
| Post swim jog
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| Nike Pegasus 31 Miles: 5.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.54 | 0.00 | 0.00 | 0.00 | 8.54 |
| 10 x 2 min hills with warm up and cool down.
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| Saucony Kinvara 4 (4) Miles: 8.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| Last leg of Utah Half Ironman
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| Nike Lunaracer 3 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 603.69 | 76.54 | 38.64 | 0.00 | 718.87 |
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| Adidas Adios Boost Miles: 108.96 | Saucony Kinvara 4 Miles: 222.19 | Nike Pegasus 31 Miles: 133.01 | Hoka Bondi 3 Miles: 103.01 | Nike Lunaracer 3 Miles: 43.90 | Saucony Kinvara 5 Miles: 39.52 | Hoka Clifton Miles: 33.48 | Saucony Kinvara 4 (4) Miles: 22.18 |
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