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March 2014

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201220132014
15% off for Fast Running Blog members at St. George Running Center!

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.

 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Kinvara 3 Lifetime Miles: 495.02
Tarmac Lifetime Miles: 9454.11
Asics 2170 Wht/mrn Lifetime Miles: 485.00
Mirage 3 Lifetime Miles: 625.03
Brooks Cascadia 8 Lifetime Miles: 268.96
Kinvara 4 Lifetime Miles: 249.40
Altra Instinct 1.5 Lifetime Miles: 208.07
Asics GT2000 Lifetime Miles: 221.80
GP 4000 Front Lifetime Miles: 885.65
GP 4000 Rear Lifetime Miles: 885.65
Fastwitch 6 Lifetime Miles: 15.14
Kinvara 5 Lifetime Miles: 154.80
Running MilesSwimming YardsBike Miles
148.7419000.00439.20
Mirage 3 Miles: 70.34Tarmac Miles: 439.20Grand Prix 4000 Front Miles: 439.20Grand Prix 4000 Rear Miles: 439.20Asics GT2000 Miles: 26.80Altra Instinct 1.5 Miles: 22.40Saucony Kinvara 3 Miles: 18.00Kinvara 4 Miles: 11.20
Running MilesSwimming YardsBike Miles
0.000.000.00

6 mile hike on Red Mountain Trail with the scouts. 35# pack

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Running MilesSwimming YardsBike Miles
9.602000.000.00

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

Mirage 3 Miles: 9.60
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Running MilesSwimming YardsBike Miles
5.500.0015.60

am - easy 5 around Silverstone

lunch - bike - Crusher Loop, 45:57, 20.3/mph

Tarmac Miles: 15.60Grand Prix 4000 Front Miles: 15.60Grand Prix 4000 Rear Miles: 15.60Asics GT2000 Miles: 5.50
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Running MilesSwimming YardsBike Miles
8.401500.000.00

am - 8 aroung Silverstone, 7:14 / ap

lunch - swim - wu, cd, drills, 5x100
 

Altra Instinct 1.5 Miles: 8.40
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Running MilesSwimming YardsBike Miles
4.000.0019.60

am - easy 4 around Silverstone. 8:00/ap

lunch - bike - Desert Hells Loop, 58:21, 20.1/mph

Saucony Kinvara 3 Miles: 4.00Tarmac Miles: 19.60Grand Prix 4000 Front Miles: 19.60Grand Prix 4000 Rear Miles: 19.60
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Running MilesSwimming YardsBike Miles
12.001500.000.00

am - turff farm loop with siverstone. no watch moderate pace.

lunch - swim - wu, drills, 10x 100, cd

Mirage 3 Miles: 12.00
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Running MilesSwimming YardsBike Miles
4.000.0080.30

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.

Saucony Kinvara 3 Miles: 4.00Tarmac Miles: 80.30Grand Prix 4000 Front Miles: 80.30Grand Prix 4000 Rear Miles: 80.30
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Running MilesSwimming YardsBike Miles
9.300.000.00

am - 7 x 800's, wu & cd 

Mirage 3 Miles: 9.30
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Running MilesSwimming YardsBike Miles
4.001500.0018.50

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tarmac Miles: 18.50Grand Prix 4000 Front Miles: 18.50Grand Prix 4000 Rear Miles: 18.50Altra Instinct 1.5 Miles: 4.00
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Running MilesSwimming YardsBike Miles
4.600.000.00

 am - easy 4 around silverstone. legs feeling a little dead this week.
 

Asics GT2000 Miles: 4.60
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Running MilesSwimming YardsBike Miles
0.000.0023.30

am - no run

lunch - bike - Sand Hollow Loop, 21.3/mph, 1:05:34

Tarmac Miles: 23.30Grand Prix 4000 Front Miles: 23.30Grand Prix 4000 Rear Miles: 23.30
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Running MilesSwimming YardsBike Miles
12.502000.000.00

am - Maverick / Silverstone, 1:35:05, 7.37/ap

lunch - swim - 8x (200, 25 hard, 25 easy, rest)
 

Mirage 3 Miles: 12.50
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Running MilesSwimming YardsBike Miles
5.000.0060.00

10:30 - bike - Sand Hollow / Green Valley. 3:09:00, 19.3/mph

5 mile T run after bike ride. 7.03/ap

Tarmac Miles: 60.00Grand Prix 4000 Front Miles: 60.00Grand Prix 4000 Rear Miles: 60.00Altra Instinct 1.5 Miles: 5.00
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Running MilesSwimming YardsBike Miles
10.002000.000.00

am - 8 x 800's wu & cd.

lunch - swim - 40 laps

Saucony Kinvara 3 Miles: 10.00
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Running MilesSwimming YardsBike Miles
4.000.0019.40

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.

Tarmac Miles: 19.40Grand Prix 4000 Front Miles: 19.40Grand Prix 4000 Rear Miles: 19.40Mirage 3 Miles: 4.00
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Running MilesSwimming YardsBike Miles
0.001500.000.00

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 MilesSwimming YardsBike Miles
8.000.0023.40

am - 8 mile Silverstone loop, 7:10/ap

lunch - bike - Sand Hollow Loop, 1:06:22, 21.1/mph

Tarmac Miles: 23.40Grand Prix 4000 Front Miles: 23.40Grand Prix 4000 Rear Miles: 23.40Asics GT2000 Miles: 8.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

am - easy 5 around Silverstone

Altra Instinct 1.5 Miles: 5.00
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Running MilesSwimming YardsBike Miles
0.000.0052.00

2:00 pm - bike - Sand Hollow loop figure 8, 2:34:52  20.2/mph

Tarmac Miles: 52.00Grand Prix 4000 Front Miles: 52.00Grand Prix 4000 Rear Miles: 52.00
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Running MilesSwimming YardsBike Miles
10.541500.000.00

am - 9 x 800"s  with a wu & cd

lunch - swim - 30 min. busy at the pool had to share lanes boo.

Mirage 3 Miles: 10.54
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Running MilesSwimming YardsBike Miles
0.000.0022.20

am - slept in

lunch - bike - Dixie Center / Green Valley / Red Hills Parkway.  1:03:24,  21.1/mph
 

Tarmac Miles: 22.20Grand Prix 4000 Front Miles: 22.20Grand Prix 4000 Rear Miles: 22.20
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Running MilesSwimming YardsBike Miles
8.702000.000.00

am - silverstone 8 miles with 4x20 sec hills. 1:01:22, 7.02/ap

lunch - swim - 4 x 500

 

 

Asics GT2000 Miles: 8.70
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Running MilesSwimming YardsBike Miles
0.000.0019.10

am - slept in

lunch - bike - Crusher Loop, 1:01:32, 18.6/mph

Tarmac Miles: 19.10Grand Prix 4000 Front Miles: 19.10Grand Prix 4000 Rear Miles: 19.10
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Running MilesSwimming YardsBike Miles
12.402000.000.00

am - Maverick/Silverstone, 1:34:17, 7.34/ap

lunch - swim - 40 laps 35:00

Mirage 3 Miles: 12.40
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Running MilesSwimming YardsBike Miles
0.000.0085.80

am - bike - Sand Hollow / Snow Canyon / Green Valley. 4:32:36,  18.9 / mph

Tarmac Miles: 85.80Grand Prix 4000 Front Miles: 85.80Grand Prix 4000 Rear Miles: 85.80
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Running MilesSwimming YardsBike Miles
11.201500.000.00

am - 10 x 800"s wu & cd, 1:23:36

lunch - swim - wu, drills, 2x500

Kinvara 4 Miles: 11.20
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Running MilesSwimming YardsBike Miles
148.7419000.00439.20
Mirage 3 Miles: 70.34Tarmac Miles: 439.20Grand Prix 4000 Front Miles: 439.20Grand Prix 4000 Rear Miles: 439.20Asics GT2000 Miles: 26.80Altra Instinct 1.5 Miles: 22.40Saucony Kinvara 3 Miles: 18.00Kinvara 4 Miles: 11.20
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