| Location: Washington,UT,USA Member Since: Oct 26, 2012 Gender: Male Goal Type: Other Running Accomplishments: THE UTAH HALF TRIATHLON 2011
4:47:13 – total, 1:43:13 run, 2nd in age group
ST GEORGE IRONMAN TRIATHLON 2012
14:04:04 – total, 4:18:59 run
ST GEORGE HALF MARATHON 2013
1:23:37, 28 overall, 2nd in age group
Short-Term Running Goals: ST GEORGE IRONMAN 70.3 2013
Personal:
Married to my best friend for the past 21 years, we have 4 great kids and a dog, thankful for every day that I am able to run and be physically active.
Not really a blogger but I do enjoy reading about how real runners train.
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| Running Miles | Swimming Yards | Bike Miles | 148.74 | 19000.00 | 439.20 |
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Mirage 3 Miles: 70.34 | Tarmac Miles: 439.20 | Grand Prix 4000 Front Miles: 439.20 | Grand Prix 4000 Rear Miles: 439.20 | Asics GT2000 Miles: 26.80 | Altra Instinct 1.5 Miles: 22.40 | Saucony Kinvara 3 Miles: 18.00 | Kinvara 4 Miles: 11.20 |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 0.00 |
| 6 mile hike on Red Mountain Trail with the scouts. 35# pack
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| Running Miles | Swimming Yards | Bike Miles | 9.60 | 2000.00 | 0.00 |
| am - 7 x 800 with 3 min recovery wu & cd. pace: 6:02, 6:04, 6:04, 5:54, 5:56, 5:58, 5:38
lunch - swim - 40 laps
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| Running Miles | Swimming Yards | Bike Miles | 5.50 | 0.00 | 15.60 |
| am - easy 5 around Silverstone
lunch - bike - Crusher Loop, 45:57, 20.3/mph
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Tarmac Miles: 15.60 | Grand Prix 4000 Front Miles: 15.60 | Grand Prix 4000 Rear Miles: 15.60 | Asics GT2000 Miles: 5.50 |
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| Running Miles | Swimming Yards | Bike Miles | 8.40 | 1500.00 | 0.00 |
| am - 8 aroung Silverstone, 7:14 / ap
lunch - swim - wu, cd, drills, 5x100
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Altra Instinct 1.5 Miles: 8.40 |
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| Running Miles | Swimming Yards | Bike Miles | 4.00 | 0.00 | 19.60 |
| am - easy 4 around Silverstone. 8:00/ap
lunch - bike - Desert Hells Loop, 58:21, 20.1/mph
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Saucony Kinvara 3 Miles: 4.00 | Tarmac Miles: 19.60 | Grand Prix 4000 Front Miles: 19.60 | Grand Prix 4000 Rear Miles: 19.60 |
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| Running Miles | Swimming Yards | Bike Miles | 12.00 | 1500.00 | 0.00 |
| am - turff farm loop with siverstone. no watch moderate pace.
lunch - swim - wu, drills, 10x 100, cd
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| Running Miles | Swimming Yards | Bike Miles | 4.00 | 0.00 | 80.30 |
| am - bike - started out with the Sand Hollow Loop then the Snow canyon loop then around Santa Clara and down to the river trail then home and did a 4 mile T run.
bike started out with a lot of wind over to Sand hollw but the rest of the ride was great weather ended felling good. 18.6 /mph on the bike & 7:20 pace on the run.
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Saucony Kinvara 3 Miles: 4.00 | Tarmac Miles: 80.30 | Grand Prix 4000 Front Miles: 80.30 | Grand Prix 4000 Rear Miles: 80.30 |
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| Running Miles | Swimming Yards | Bike Miles | 9.30 | 0.00 | 0.00 |
| am - 7 x 800's, wu & cd
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| Running Miles | Swimming Yards | Bike Miles | 4.00 | 1500.00 | 18.50 |
| 9:00 am - bike - Crusher Loop, (cold and windy) 19.2 mph
4 mile T run after bike ride 7:00/ap
Then did a 12 mile ride with the fam
4:pm took Alex to the WCCC and swam while he played basket ball
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Tarmac Miles: 18.50 | Grand Prix 4000 Front Miles: 18.50 | Grand Prix 4000 Rear Miles: 18.50 | Altra Instinct 1.5 Miles: 4.00 |
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| Running Miles | Swimming Yards | Bike Miles | 4.60 | 0.00 | 0.00 |
| am - easy 4 around silverstone. legs feeling a little dead this week.
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 23.30 |
| am - no run
lunch - bike - Sand Hollow Loop, 21.3/mph, 1:05:34
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Tarmac Miles: 23.30 | Grand Prix 4000 Front Miles: 23.30 | Grand Prix 4000 Rear Miles: 23.30 |
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| Running Miles | Swimming Yards | Bike Miles | 12.50 | 2000.00 | 0.00 |
| am - Maverick / Silverstone, 1:35:05, 7.37/ap
lunch - swim - 8x (200, 25 hard, 25 easy, rest)
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| Running Miles | Swimming Yards | Bike Miles | 5.00 | 0.00 | 60.00 |
| 10:30 - bike - Sand Hollow / Green Valley. 3:09:00, 19.3/mph
5 mile T run after bike ride. 7.03/ap
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Tarmac Miles: 60.00 | Grand Prix 4000 Front Miles: 60.00 | Grand Prix 4000 Rear Miles: 60.00 | Altra Instinct 1.5 Miles: 5.00 |
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| Running Miles | Swimming Yards | Bike Miles | 10.00 | 2000.00 | 0.00 |
| am - 8 x 800's wu & cd.
lunch - swim - 40 laps
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Saucony Kinvara 3 Miles: 10.00 |
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| Running Miles | Swimming Yards | Bike Miles | 4.00 | 0.00 | 19.40 |
| am - slept in
lunch - bike - to Sand Hollow and back via WDR.19.8/mph
pm - 4 miles over by DHH waiting for Jessicas game to start.
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Tarmac Miles: 19.40 | Grand Prix 4000 Front Miles: 19.40 | Grand Prix 4000 Rear Miles: 19.40 | Mirage 3 Miles: 4.00 |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 1500.00 | 0.00 |
| am - got up got ready went out side turned around and went back to bed:(
lunch - swim - mostly drills, 30 min.
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| Running Miles | Swimming Yards | Bike Miles | 8.00 | 0.00 | 23.40 |
| am - 8 mile Silverstone loop, 7:10/ap
lunch - bike - Sand Hollow Loop, 1:06:22, 21.1/mph
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Tarmac Miles: 23.40 | Grand Prix 4000 Front Miles: 23.40 | Grand Prix 4000 Rear Miles: 23.40 | Asics GT2000 Miles: 8.00 |
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| Running Miles | Swimming Yards | Bike Miles | 5.00 | 0.00 | 0.00 |
| am - easy 5 around Silverstone
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Altra Instinct 1.5 Miles: 5.00 |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 52.00 |
| 2:00 pm - bike - Sand Hollow loop figure 8, 2:34:52 20.2/mph
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Tarmac Miles: 52.00 | Grand Prix 4000 Front Miles: 52.00 | Grand Prix 4000 Rear Miles: 52.00 |
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| Running Miles | Swimming Yards | Bike Miles | 10.54 | 1500.00 | 0.00 |
| am - 9 x 800"s with a wu & cd
lunch - swim - 30 min. busy at the pool had to share lanes boo.
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 22.20 |
| am - slept in
lunch - bike - Dixie Center / Green Valley / Red Hills Parkway. 1:03:24, 21.1/mph
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Tarmac Miles: 22.20 | Grand Prix 4000 Front Miles: 22.20 | Grand Prix 4000 Rear Miles: 22.20 |
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| Running Miles | Swimming Yards | Bike Miles | 8.70 | 2000.00 | 0.00 |
| am - silverstone 8 miles with 4x20 sec hills. 1:01:22, 7.02/ap
lunch - swim - 4 x 500
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 19.10 |
| am - slept in
lunch - bike - Crusher Loop, 1:01:32, 18.6/mph
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Tarmac Miles: 19.10 | Grand Prix 4000 Front Miles: 19.10 | Grand Prix 4000 Rear Miles: 19.10 |
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| Running Miles | Swimming Yards | Bike Miles | 12.40 | 2000.00 | 0.00 |
| am - Maverick/Silverstone, 1:34:17, 7.34/ap
lunch - swim - 40 laps 35:00
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 85.80 |
| am - bike - Sand Hollow / Snow Canyon / Green Valley. 4:32:36, 18.9 / mph
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Tarmac Miles: 85.80 | Grand Prix 4000 Front Miles: 85.80 | Grand Prix 4000 Rear Miles: 85.80 |
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| Running Miles | Swimming Yards | Bike Miles | 11.20 | 1500.00 | 0.00 |
| am - 10 x 800"s wu & cd, 1:23:36
lunch - swim - wu, drills, 2x500
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| Running Miles | Swimming Yards | Bike Miles | 148.74 | 19000.00 | 439.20 |
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Mirage 3 Miles: 70.34 | Tarmac Miles: 439.20 | Grand Prix 4000 Front Miles: 439.20 | Grand Prix 4000 Rear Miles: 439.20 | Asics GT2000 Miles: 26.80 | Altra Instinct 1.5 Miles: 22.40 | Saucony Kinvara 3 Miles: 18.00 | Kinvara 4 Miles: 11.20 |
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