| Location: Centerville,UT,USA Member Since: Jan 08, 2008 Gender: Male Goal Type: Other Short-Term Running Goals: 3:30 Marathon Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 72.00 | 51.00 | 17.00 | 12.50 | 24.00 | 176.50 |
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| Night Sleep Time: 79.00 | Nap Time: 0.00 | Total Sleep Time: 79.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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20 miles Farmington
Felt real good for the first 15. Difficult over the last 5 - running into a head wind. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 6.00 |
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6 x 800 @
3:21
3:13
3:17
3:18
3:23
3:14
Wanted all under 3:14 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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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 | 4.00 | 4.00 |
| 4 mile bike ride |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 5.00 | 0.00 | 7.00 |
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1 warm up
5 Tempo @
7:45
7:30
7:38
7:38
7:42
1 cool down
Wanted to do 6 tempo but got mixed up and only ran 5. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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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 | 4.00 | 4.00 |
| 4 mile bike ride - Bountiful |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 11.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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1 warm up
8:16
8:15
8:09
8:11
8:20
8:20
8:20
8:09
8:32
8:32
8:16
1 cool down |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 6.00 |
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1 mile walk at lunch
10 min warm up
2 x 6 x 400 with 1:30 Rest Interval - and 2:30 between sets
Completed all under 1:35
1:28, 1:29, 1:32, 1:30, 1:32, 1:32
1:32, 1:32, 1:32, 1:31, 1:34, 1:34
10 min cool down |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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2 mile warm up
3 mile tempo
7:10, 7:07, 7:02
1 mile cool down
felt real good especially the last 1.5 |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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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 | 4.00 | 4.00 |
| 4 mile bike - Bountiful |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 17.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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18 miles @ 8:28 pace
felt pretty good
need to do some core exercises
back tires then everything else tightens up
did not dress warm enough...cold front met me at mile 10 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 4.00 | 0.00 | 0.00 | 7.00 |
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1 easy warm up
Intervals at track
1600 @ 6:37
3200 @ 14:57 or 7:29 pace :(
800 @ 3:13
800 @ 3:16 - wanted 3:13
1 easy cool down
The 3200 was very difficult. Wanted 3200 @ 6:50 pace. I was under dressed and got cold. My upper back tensed up. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| walk at lunch |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 4.50 | 0.00 | 6.50 |
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1 easy warm up
Tempo run
7:18, 7:21, 7:27, 7:23, and 1/2 mile at 7:35pace
1 easy cool down |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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20 miles
1 warm up 10:47, bp 120
2 @ 8:35, 137
1 @ 8:29, 147
1 @ 8:36, 160
2 @ 8:29, 143
2 @ 8:41, 149
2 @ 9:09, 144
2 @ 9:35, 146
6 @ 9:58, 144
1 easy cool down walk/jog
glad to be done
had to run my long run early this week, kind of tired from yesterdays tempo run
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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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 | 4.00 | 4.00 |
| hike to Delicate Arch |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 4.00 | 0.00 | 0.00 | 6.00 |
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1 mile walk at lunch
track intervals after work
1 easy
1200 @ 4:50
1200 @ 5:09
1200 @ 5:15
1200 @ 5:15
1200 @ 5:27
not a great run...wanted 6 x 1200 @ 4:55
didn't have the energy and right hamstring was tight
1/2 easy |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 | 5.00 |
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35 minute bike ride in bountiful hills
1 mile walk at lunch |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 10.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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1 easy warm up
10 mile tempo at marathon pace
8:00, 7:44, 7:48, 7:48, 7:45, 7:59, 7:58, 8:03, 8:50, 8:07
1 easy cool down |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 | 5.00 |
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4 mile bike ride - Bountiful hills
1 mile lunch walk |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 13.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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1 easy warm up - stretch
13 under 8:20 ave.
1 easy cool down
felt good - a little under dressed - into the wind on the way out - the wind helped me finish strong - probably my best longish run on the year!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 3.00 | 0.00 | 0.00 | 7.00 |
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1 mile walk at lunch
Intervals at track
1 mile warm up
1000 @ 4:08
400 rest interval
1000 @ 4:00
400 RI
2000 @ 8:38
400 RI
1000 @ 4:09
1 mile cool down
wanted 1000's at 4:03 and 2000 @ 8:26
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 72.00 | 51.00 | 17.00 | 12.50 | 24.00 | 176.50 |
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| Night Sleep Time: 79.00 | Nap Time: 0.00 | Total Sleep Time: 79.00 | |
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