| Location: Salt Lake City,UT,USA Member Since: Apr 28, 2009 Gender: Female Goal Type: Local Elite Running Accomplishments: Marathon PR 2:47:06 CIM 2011 Half marathon wins 1:18 Provo City Half marathon
1:22 Moab Half Marathon 2009, Big Lake half marathon,1:22 New Hampshire, 2006
5K PR 17:07 San Jose Turkey Trot 2010 1st Place overall female in the Pacific Association USATF short road race series 2008
Represented the US in the Nairobi, Kenya Marathon, Greatest Race on Earth Series
Short-Term Running Goals: Run a 2:45 in the marathon, break 17 minutes in the 5K, and break 1:18 in the half marathon
Long-Term Running Goals: Some day I really really really want to run in the olympic trials for the marathon. |
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Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | S. Grid Lifetime Miles: | 23.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1734.50 | 109.76 | 148.25 | 124.77 | 2117.28 |
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 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 |
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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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| 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 | 7.00 | 0.00 | 0.00 | 0.00 | 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 |
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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 |
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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 | 5.50 | 0.00 | 0.00 | 3.00 | 8.50 |
| 3x 1 mile= 5:38, 5:40, 5:44 |
| 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 | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 4 threshold miles were: 6:20, 6:15, 6:02, and 6:03 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| plus lots of walking around all over the place. |
| Race: |
Houston Half marathon (13.1 Miles) 01:22:28, Place overall: 18 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 0.00 | 13.10 | 0.00 | 14.10 |
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6:32, 6:03,6:01,6:06, 6:10, 6:05, 6:30, 5:47, 6:26, 6:26, 6:26, 6:41, 6:49, 17.4 sec Registered as Allie because they wouldn't give me my own number! Thanks Allie!
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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 |
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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 | 4.00 | 0.00 | 0.00 | 3.50 | 7.50 |
| 7x 800m= 2:42, 2:46, 2:46, 2:46, 2:46, 2:49, 2:48
wore the saucony test shoes and got a blister on side of foot.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 4.00 | 8.50 |
| 1 x 1 mile=5:47, 5:45, 5:50, 5:50 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 7.00 | 0.00 | 10.00 |
| 7=6:40, 6:12, 6:22, 6:20, 6:30, 6:41, 6:42-- first one and last 3 were uphill and into the wind. mile 2 was quite downhill with a tail wind. 3 adn 4 were also slightly down w tail wind.with julie
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Race: |
Winter series at saltair (3.11 Miles) 00:18:18, Place overall: 3, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 3.10 | 12.10 |
| first mile w wind at back= 5:36, 2nd mile 5:50 w hairpin turn and half headwind, 3rd 5:55 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| 8x 800= 2:47, 2:40, 2:45, 2:46, 2:46, 2:46, 2:47, 2:46 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| 6:15, 6:22, 5:59, 5:58, 6:18 on the university wills pitstop loop-- so slight uphill for first 2 miles, slight downhill second 2 and then curvy icy last mile. (stopped to walk over icy wood bridge--stopped my watch)
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| 5x1200= 4:14?, 4:13, 4:14, 4:14, 4:13 one lap on outdoor track rest. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| ave pace 7:02 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 3.00 | 8.25 |
| 5:30, 5:35, 5:44. Hm. I think I got an adrenalin rush from all the people in the way the first time around the track. 60 seconds for the first lap (1/5 of a mile). Reign it in Emily-- that's the message here. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| 6:21, 6:10, 6:24, 6:19,6:17, 5:52 11th ave virginia to capitol and back and forth. | |
| 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 | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 0.00 | 0.00 | 3.50 | 7.75 |
| 800x7= 2:49, 2:46, 2:46, 2:46, 2:47, 2:48, 2:52 | |
| 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 | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.35 | 0.00 | 9.35 | 0.00 | 19.70 |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 4.00 | 9.00 |
| 3x 1mile= 5:37, 5:40, 5:48 2x 800= 2:50, 2:47
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 10.00 | 0.00 | 14.50 |
| Melody and I tried to do our 10 mile marathon pace run outside today, but IT was ICEY out there!!! No luck. We warmed up with a mile, then did 2 at around 6:30, but I have no idea what they really were because I didn't have my Garmen and Melody was smarter and cautious with the ice. Then it got so slick that we jogged back to cars and went to the gym for the rest of the workout. I did 8 miles in 49:03 --so 6:07 average pace. Then cooled down with a bit more than a mile.
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 8:03,7:47,8:05, 8:04, 7:44, 7:44,7:45, 8:11,8:09,6:25,6:28,6:43,6:46,6:38,6:39,6:29,6:33, 6:28,7:16,7:22,7:38,7:39 average=7:18
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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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| 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 | 10.00 | 0.00 | 0.00 | 3.00 | 13.00 |
| Fatigue miles-- ran 8 miles slowly and then followed with 3x 1 mile with 2 laps rest between= 5:45, 5:40, 5:44
I felt awful after the 8 miles, still tired from the long run last week. Then was surprised by my time on the first of the mile repeats. Maybe the gu that Melody gave me energized me. They were right where I wanted them. Thanks Melody! You're the best.
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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 |
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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 |
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7,7,6:15, 6:25,6:14, 6:03,6:02,6:00, 7, 7-flat course, but very windy. First 3 miles the hardest. saucony test shoes
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| in Chicago constrained by time... only got 16 in, but good pace. | |
| 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 | 4.50 | 0.00 | 0.00 | 5.00 | 9.50 |
| 1 lap warmup, 3:00ish w Kathryn, 2:54 to pace Lisa, 2:42, 2:43, 2:45, 2:45, 2;46, 2:46, 2:46, 2:45, 1.5 mile cool down. 1 lap between 800s.Saucony test shoes
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 11.00 | 0.00 | 0.00 | 13.00 |
| 6:11, 6:12,6:25, 6:08, 6:04, 6:15, 6:17, 6:29, 6:34, 6:26, 6:23 The last 4.5 were uphill w headwind. Mile 1-2 downhill, mile 3 uphill, mile 4-7 were downhill. | |
| 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 | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Had a wonderful run with a wonderful gal. Thanks Julie for the great company, the great consistent effort pacing, the gu and G2 drink. What a treat this a.m. was. My Garmen only worked for the first part. I added 1 on to start and 1 at the end.
Up canyon, 7:05, 7:02, 6:56, 7:01, 7:13, 7:03, down canyon, 6:34, 6:27,
6:30, 6:30, 6:32, up again, 7:06, 7:12, 7:01, 7:05, down again, 6:44,
6:33, 6:33, 7:00, 6:51
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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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 6.00 | 0.00 | 9.00 |
| on a treadmill, couldn't find a track--6 miles in 36 min., kept it on 6 min/mile and the other 3 less than 7 min/mile. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 6.00 | 0.00 | 10.50 |
| 7:30, 6:30, 6:15,6:10, 6:07, 6:07, 6:03, 5:50, 7:30, 7:24 | |
| 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 | 6.00 | 13.10 | 0.00 | 0.00 | 19.10 |
| 5:58, 6:19, 6:19, 6:11, 6:14, 6:16, 6:26, 6:24, 6:25, 6:15, 6:24, 6:13, 6:29 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
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5:45, 5:42, 5:42, 5:42. Oh how I love the track and running with Melody and Julie.
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 8.00 | 0.00 | 12.50 |
| 6:04, 5:59, 6:10, 6:17, 6:08, 6:10, 6:14, 6:10 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran w Teresa McWalters in Boston around the Charles River! Daffodils are blooming as are the dogwood blossoms and azalias. Beautiful! |
| 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 | 7.75 | 10.00 | 0.00 | 0.00 | 17.75 |
| Did part of the Boston marathon course. Warmed up running backwards from Clevland Circle--back to mile 13 where we turned around and did heartbreak hills: 6:50, 6:42, 6:31, 6:23, 6:39, 6:48, 6:35, 6:49, 6:46, 6:48, | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.25 | 0.00 | 0.75 | 3.00 | 8.00 |
| 1200x4 plus one at threshold pace. 4:09, 4:10, 4:08, 4:08, then added one in to pace someone 4:23. THEN--iced in the river. That's when I learned who was truly tough and strong. That's Melody! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| 5:58, 6:03, 5:55 continuous. I thought the middle mile was slower with the hill, but that's what the GPS says.... feeling better about the hill now. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| 2= 6:17 and 6:11 downhill on 11th ave | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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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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| 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 | 1.00 | 0.00 | 0.00 | 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 4.00 | 8.50 |
| 4x 1 mile= 5:25, 5,26, 5:37, 5:40 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 5:55, 5:59, 5:57, 6:22 continuous | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Race: |
Salt Lake City Half Marathon (13.1 Miles) 01:20:04, Place overall: 2, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 13.10 | 0.00 | 16.60 |
| 5:40, 5:59, 5:45, 5:44,6:13, 6:11, 6:00,6:01,6:03, 6:21, 6:19, 13:42 for the last 2.1 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| not time for speed yet. a 200m at 40 seconds felt awful, so i just jogged the rest. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
| ? no idea really how far | |
| 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 | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| first run w the fastwitch |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| 6x 800= 2:42.2 , 2:40.1, 2:39.0, 2:36.3, 2:35.7, 2:40.3 | |
| 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 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Race: |
Provo City Half marathon (13.1 Miles) 01:18:45, Place overall: 1, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 13.10 | 0.00 | 20.10 |
| 5:46, 5:46, 6:05, 5:45,5:40, 5:53, 5:58, 6:08,6:15, 6:19, 6:19, 6:09, 6:07, | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 3.25 | 7.75 |
| 2x 1 mile= 5:26, 5:30, 2x 800= 2:43, 2:40, 1x200= 38 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.70 | 8.00 | 0.00 | 0.00 | 10.70 |
| 6:16, 6:06, 6:12, 6:16, 6:13, 6:19, 6:22, 6:21 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Race: |
Komen run for the cure (3.1 Miles) 00:19:15, Place overall: 1, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 3.10 | 0.00 | 20.10 |
| Ran 11 miles, then raced-ish the komen run for the cure, but they didn't start us all together. Then I finished off the last 6 miles. I think I was pretty slow for most of the run. Not feeling fast today. I think I did the 5K in about 19 min, but since they didn't have a real start, I don't really know. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| 8x800=2:42, 2:39, 2:38, 2:39, 2:40, 2:40, 2:44, 2:42 | |
| 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 | 4.00 | 9.00 | 0.00 | 0.00 | 13.00 |
| 6:10, 6:12, 6:08, 6:11, 6:10, 6:06, 6:35, 6:33, 6:36 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 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 |
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| Race: |
Bay to Breakers (7.46 Miles) 00:46:37, Place overall: 1, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 7.46 | 0.00 | 0.00 | 21.46 |
| 7.5 was the impalapede! Won the centipede division and broke the course record by over a minute. What a thrill to run 6:15 pace with 12 fantastic women tied to me. The aggies flew in people from Southern Cal to try to keep their record, but we kept them at bay. I finished up my miles with Rachel and Lisbet. Last long run before my birthday race.
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 4.50 | 9.00 |
| 4x 1 mile= 5:37, 5:38, 5:39, 5:41, 8x 100 meter sprints un-timed., |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
| 4 tempo miles= 6:16, 5:56, 6:12, 6:07 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| In the SF hills also walked a bunch of miles. Feeling tired-- hope the extra long marathon training cycle didn't take a toll. |
| 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 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| with double baby jogger... tough work | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| 2x 1200= 4:06, 4:09, 2 x 800= 2:45, 2:45, and 2x 400= 1:21, 1:19 plus some strides. I feel very very tired.... definitely ready for a break after the Utah Valley M. |
| 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6:10 and 6:13 on the course w melody | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Race: |
Utah Valley Marathon (26.2 Miles) 02:56:30, Place overall: 1, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.50 | 26.20 | 0.00 | 0.00 | 26.70 |
| Strong headwind the whole way. I was tired by mile 10, but it affected everyone. It was sure fun to break the tape! And I wore a crape paper flower crown for the last mile to celebrate my birthday :-) | |
| 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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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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| 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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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| Race: |
Freedom run (3.11 Miles) 00:19:01, Place overall: 2, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
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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 |
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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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| Race: |
Fundraiser for Haiti (3.11 Miles) 00:19:15, Place overall: 2, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 3.11 | 6.11 |
| I don't really know my time. I think it was around there. Really hot and hilly. Didn't start until 9 a.m.-- but it was for a good cause. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| 3x1 mile= 5:35, 5:36, 5:46 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| 6x 800= 2:44, 2:43, 2:41, 2:39, 2:39, 2:40 Thanks Melody and Rebecca for an awesome workout and social hour :-) | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| first run with the Omnis. |
| 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 |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 6.20 | 9.20 |
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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 |
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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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| at 10,500 ft altitude and hilly! |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 0.00 | 3.00 | 7.50 |
| 5:44, 5:44, 4:28 + one lap w Josse | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| plus rock climbing |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 3.75 | 0.00 | 8.25 |
| 2x 2mile- 1.5 laps for potty break. First = 11:48, second set mile 1.25=7:30, last l lap= 85 second | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
| ultra-relay race |
| 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 4.00 | 9.00 |
| 12x 2:00 min "on" around 6 min/mile pace with Michele and Melody | |
| 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 | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| plus 70 minutes of bike |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
| 6:57s up the canyon for 5 miles. Then 6:04, 6:03, 6:03, 6:05, 6:05 down the canyon. 1 mile cool down. | |
| 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 | 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 | 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 | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| 12x 400= 81, 81, 79, 79, 80, 79, 78, 79, 79, 77, 76, 76-- Got it! Thanks Melody. I couldn't remember the middle ones. That was fun! | |
| 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 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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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 |
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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 | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Race: |
Timpview alumni race (3.11 Miles) 00:19:28, Place overall: 1, Place in age division: 1 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 3.11 | 8.11 |
| The hilly Timpview home cross country course is still a beast! It was a blast to see Coach Sorenson, Dorothy, Anika, Nicole, Kacee and the gang. We would have won if they scored the alums as a team. 1, 3, 4, and 2 others in the top 10. Go old folks! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
|
Up Provo canyon -- difficult for me today!aroudn 7 min/mile average
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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 |
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| Race: |
AFIB awareness (3.11 Miles) 00:18:52, Place overall: 2, Place in age division: 1 | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 3.00 | 6.50 |
| 6x800=2:54, 2:44, 2:43, 2:43, 2:42, 2:43 | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| 2:54, 2:47, 2:45, 2:44, 2:43, 2:44 = 6 x 800 |
| 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 | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Liberty up City creek to 11th, around the U and down back to liberty 1:46 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 4.00 | 0.00 | 9.25 |
| 4 mile tempo= 5:52, 5:47, 5:46, 5:40 |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| hit by a bike from behind-- went to the ER. Concussion, memory loss, have 7 staples in my head now. convinced that now I need to wear a light even when it's pretty light outside. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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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 |
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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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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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 |
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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 |
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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 | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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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 |
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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 | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 |
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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 |
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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 | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| 3= 19:27 min around the impala loop in SF |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 2.50 | 5.50 |
| 1200= 4:26, 800= 2:48, 400= 79, 800= 2:48, 800= 2:49 |
| 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 | 3.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| 7:38, 7:06, 6:57, 6:54, 7:03, 6:20, 6:15, 6:19, 6:55, 6:57 Up and down Provo Canyon-- finally felt a good workout! Thanks Melody, Julie, Melody, and Rebecca! | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| 200= 35 400=1:15, 600= 2:00, 800= 2:47, 1000=3?, 800=2:50, 600=2:10, 400= 1:20, 200=38
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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 | 3.00 | 0.00 | 1.00 | 0.50 | 4.50 |
| 1 mile = 6:02 plus some 100m strides |
| 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 | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| First run in the Saucony omni 12 wear test. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| 4 on the indoor track-- I'm sick again.... :-( | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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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 |
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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 | 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 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Race: |
San Jose Turkey Trot (3.11 Miles) 00:18:28, Place overall: 28, Place in age division: 28 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Kim Conley won the race at 15:40. Clara Peterson at 16:00 was second. Pretty competitive field! Steven Sambu from Kenya won the male's race at 13:28. I was a full minute and 20 sec slower than last time I ran this race, but after 5 weeks of bronchitis and 2 months of post concussion rest, I'm feeling ok with the time. It felt good to race again and to see my Impalas. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ross, CA loop--all trails, all moss covered trees, all ferns and great conversation. A perfect run on a perfect day! |
| 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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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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 | 5.00 | 0.00 | 10.00 |
| 7;34, 7:03, 7:12, 7:12, 6:05, 6:05, 6:18, 6:12, 6:10, 7:40 up and down Provo Canyon. Thanks for inspiration Melody, Julie, Melanie | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
| Up and down Provo canyon with the ladies. We were pretty consistently under 7 min miles up and around 6:30 down most the way. Don't have the splits on me. |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
| 6:15, 6:00, 2:56, 2:54-- still sick and sick of it. | |
| 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 | 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 | 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 |
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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 |
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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 |
| My GPS said an average of 6:55/mile, but Melanie's said 7:03. Either way-- a pretty good clip for on the ice in Lehi. | |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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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 |
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 |
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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 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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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 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1734.50 | 109.76 | 148.25 | 124.77 | 2117.28 |
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