| Location: Provo,UT, Member Since: Aug 14, 2014 Gender: Male Goal Type: Other Running Accomplishments: Recent Bests:
1500m - 4:25
5k - 16:32
10k - 36:08
1/2 Marathon - 1:19:18 Short-Term Running Goals: - maintain 50-70 mpw
- Spring: dip under the U.S. masters all-american 1500m time - 4:20
- Fall: half-marathon under 1:17:00 Personal: B.S. Exercise Science
M.S. Exercise Physiology
Doctoral Student: Exercise Sciences, Exercise Physiology |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 194.65 | 29.00 | 24.75 | 5.60 | 254.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 3.10 | 8.00 |
| 4 mile warm-up 5k on Kiwanis xc course (18:00) 1 mile cool-down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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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 |
| Still sluggish from the xc run Tuesday. I'll go easy today, do a moderate workout tomorrow and still get a long run this weekend | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
| 5 miles at an honest pace, 6:30/mile
1 mile cool-down
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Gradually increased the pace on this one:
@ mile 8 my average pace was 7:26
@ mile 16 my average pace was 7:12 (2nd half average 6:58)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| Moderate Day
1 mile warm-up
Good pacing day - 4 x 1600 w/800 recoveries
1.5 mile cool-down
I wanted to get in some pace work today, but am still feeling it from a long run saturday and an easy 12 yesterday. I decided to stick with some pace work and keep the recovery a little longer! It worked out well, my pace goal was to get the 4 in around 6 flat, which would be an honest pace but not make me work too hard. I hit 5:56, 5:57, 5:55, 5:53.... with great control. I felt better after the run than I did before, so that is always a good sign of a controlled workout! My goal is to maintain this type of workout and follow a Canova approach that would gradually increase the distance of each interval (and thus total work done) while maintaining the same 6 flat pace.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 1.50 | 1.00 | 8.00 |
| am: VO2max/LT testing in the lab
pm: easy 4 miles
| | Add Comment |
| | Race: |
Run for Recovery 10k (6.25 Miles) 00:36:08, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 6.25 | 0.00 | 11.00 |
| .75 mile warm-up (really cold outside this morning, so I stayed in the car as long as possible)
6.25 mile race (pretty good course down provo canyon and then up 800 N. The hill up was brutal and the last mile or so also had a pretty nice headwind)
4 mile cool-down
*pretty small run, low-key. They did a great job marking the course and gave awesome awards and a little money too... so i recommend this run to anyone in the area next yeat! It supports a great cause in addiction recovery and is a fun/supportive atmosphere!
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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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 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.00 | 0.00 | 5.00 |
| .5 mile warm-up 4 mile MLSS run .5 mile cool-down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| .5 mile warm-up 4 mile MLSS 3.5 easy/cool-down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Gradually increased the pace on this one:
@ mile 8 my average pace was 7:26
@ mile 16 my average pace was 7:14 (2nd half average 7:02)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| am - 5.5 miles
pm - 6.5 miles
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 5.00 | 0.00 | 1.50 | 8.00 |
| .75 warm-up
1.5 mile max (near RER1 run)
.75 cool-down
5 mile easy
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 miles TTE in the lab | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 194.65 | 29.00 | 24.75 | 5.60 | 254.00 |
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