Training Log

April 2013

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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
Totals
Running MilesSwimming YardsBike Miles
78.0120650.00346.27
Asics 2170 Wht/mrn Miles: 45.88Tarmac Miles: 346.27Grand Prix 4000 Front Miles: 346.27Grand Prix 4000 Rear Miles: 346.27Saucony Kinvara 3 Miles: 23.67Asics 2160 Miles: 2.36
Mon, Apr 01, 2013
Running MilesSwimming YardsBike Miles
4.002000.000.00

am - first run since injury,  real easy10min pace

pm - swim -  continuous laps breathing every stroke. pool run 10 min. after

Asics 2170 Wht/mrn Miles: 4.00
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Tue, Apr 02, 2013
Running MilesSwimming YardsBike Miles
0.000.0018.60

am - walk - 50 min.

pm - bike - Desert Hills loop @ lunch, 58:14, 19.2 mi/h  (windy)

Tarmac Miles: 18.60Grand Prix 4000 Front Miles: 18.60Grand Prix 4000 Rear Miles: 18.60
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Wed, Apr 03, 2013
Running MilesSwimming YardsBike Miles
5.150.000.00

am - 5 miles silver stone loop, still keeping it real easy, 49:12, 9.33min/mi. seemed a little more painful than Mon. keep wondering if i should keep going or stop and walk more.

Asics 2170 Wht/mrn Miles: 5.15
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Thu, Apr 04, 2013
Running MilesSwimming YardsBike Miles
0.000.0023.00

am - walked 50 min.

pm - bike - Quail Lake / Crusher 1:14:00,  18.3 mi/hr

Tarmac Miles: 23.00Grand Prix 4000 Front Miles: 23.00Grand Prix 4000 Rear Miles: 23.00
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Fri, Apr 05, 2013
Running MilesSwimming YardsBike Miles
5.000.000.00

am - another easy 5 just trying not to aggravate the hamstring.  9.44 min/mi

Asics 2170 Wht/mrn Miles: 5.00
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Sat, Apr 06, 2013
Running MilesSwimming YardsBike Miles
4.000.0052.73

am - bike - Crusher / Snow Canyon Loop with Tim, 2:56:23, 17.9/mph

4 mile T run after 8.30 pace.

Tarmac Miles: 52.73Grand Prix 4000 Front Miles: 52.73Grand Prix 4000 Rear Miles: 52.73
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Mon, Apr 08, 2013
Running MilesSwimming YardsBike Miles
6.002000.000.00

am - 6 mile Silverstone Loop, 9.13 pace

pm - swim -  40 laps continuous breathing every stroke sighting every lap. 36.35

Asics 2170 Wht/mrn Miles: 6.00
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Wed, Apr 10, 2013
Running MilesSwimming YardsBike Miles
6.002000.000.00

am- run - 6 mile Silverstone Loop, 51.12, 8.30min/mi

pm - swim - 500 wu, 10x100, 500 cd

Asics 2170 Wht/mrn Miles: 6.00
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Thu, Apr 11, 2013
Running MilesSwimming YardsBike Miles
0.000.0021.54

am - walk - 50 min.

pm - bike - Crusher / Maverick, 1:05:36, 19.7/mph

Tarmac Miles: 21.54Grand Prix 4000 Front Miles: 21.54Grand Prix 4000 Rear Miles: 21.54
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Fri, Apr 12, 2013
Running MilesSwimming YardsBike Miles
0.001500.000.00

am - walk - 50 min.

pm - swim - 500, 10 min pool run. 500, 5 min pool run, 500

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Sat, Apr 13, 2013
Running MilesSwimming YardsBike Miles
0.000.0075.30

am - bike - Sand Hollow / Snow Canyon (IM 70.3 course) 3:51.16,  19.6/ mph

Tarmac Miles: 75.30Grand Prix 4000 Front Miles: 75.30Grand Prix 4000 Rear Miles: 75.30
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Mon, Apr 15, 2013
Running MilesSwimming YardsBike Miles
5.322250.000.00

am - 6 mile Silver Stone Loop easy pace. 48 min,  9.2min/ml

pm - swim - 45 continuous laps 39.59,  53.33 avg

Saucony Kinvara 3 Miles: 5.32
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Tue, Apr 16, 2013
Running MilesSwimming YardsBike Miles
0.000.000.00

am - walk - 50 min

pm - pool run 20min

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Wed, Apr 17, 2013
Running MilesSwimming YardsBike Miles
5.702000.000.00

am - 6 mile Silverstone loop 47.50,  8.25 pace

pm - swim - 500, 10x100, 500

Saucony Kinvara 3 Miles: 5.70
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Thu, Apr 18, 2013
Running MilesSwimming YardsBike Miles
0.000.0019.30

am - walked 50 min

pm - bike - Crusher / Maverick @ lunch 59.43, 19.4 mph

Tarmac Miles: 19.30Grand Prix 4000 Front Miles: 19.30Grand Prix 4000 Rear Miles: 19.30
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Fri, Apr 19, 2013
Running MilesSwimming YardsBike Miles
6.001600.000.00

am - 6 mile Silverstone Loop 47.52,  7.57 pace, fastest run since the hamstring injury. felt pretty good only a little sore at the end. hopefully I recover quickly.

pm - swim - Sand Hollow res @ lunch 50deg water temp

Asics 2170 Wht/mrn Miles: 6.00
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Sat, Apr 20, 2013
Running MilesSwimming YardsBike Miles
2.100.0052.80

pm- bike - Crusher / Snow Canyon 3:00:10, 17.6 mph (windy),

short 2 mile T run after 7.48 pace

Tarmac Miles: 52.80Grand Prix 4000 Front Miles: 52.80Grand Prix 4000 Rear Miles: 52.80
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Mon, Apr 22, 2013
Running MilesSwimming YardsBike Miles
6.152000.000.00

am - silverstone easy 8.00 pace felt pretty good.

pm - swim - continuous laps 35.14   52.87 / lap

Saucony Kinvara 3 Miles: 6.15
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Tue, Apr 23, 2013
Running MilesSwimming YardsBike Miles
0.000.0018.80

pm - bike - Desert Hills loop, 52.26,  21.5/mph,  both hamstrings felt really good.

Tarmac Miles: 18.80Grand Prix 4000 Front Miles: 18.80Grand Prix 4000 Rear Miles: 18.80
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Wed, Apr 24, 2013
Running MilesSwimming YardsBike Miles
7.101800.000.00

am - mourning Silverstone run, 56.14, 7.53/pace

pm - open water swim at Sand Hollow. swam out and around the island once, water temp was 54deg. 29 min

Asics 2170 Wht/mrn Miles: 7.10
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Thu, Apr 25, 2013
Running MilesSwimming YardsBike Miles
0.000.0021.50

pm - bike - Crusher / Maverick at lunch,1:07:00, 19.2 mph

Tarmac Miles: 21.50Grand Prix 4000 Front Miles: 21.50Grand Prix 4000 Rear Miles: 21.50
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Fri, Apr 26, 2013
Running MilesSwimming YardsBike Miles
6.632000.000.00

am - silverstone run easy pace

pm - swim - 500, 10x100, 500

Asics 2170 Wht/mrn Miles: 6.63
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Sat, Apr 27, 2013
Running MilesSwimming YardsBike Miles
2.360.0042.70

pm - bike - Sand Hollow Loop, 2:10:40, 19.6/mph

2 mile T run after 7.20 pace 

Asics 2160 Miles: 2.36Tarmac Miles: 42.70Grand Prix 4000 Front Miles: 42.70Grand Prix 4000 Rear Miles: 42.70
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Mon, Apr 29, 2013
Running MilesSwimming YardsBike Miles
6.501500.000.00

am - silverstone run 7.52 pace

pm - swim - 500, 5x100, 5x50, 250

Saucony Kinvara 3 Miles: 6.50
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Totals
Running MilesSwimming YardsBike Miles
78.0120650.00346.27
Asics 2170 Wht/mrn Miles: 45.88Tarmac Miles: 346.27Grand Prix 4000 Front Miles: 346.27Grand Prix 4000 Rear Miles: 346.27Saucony Kinvara 3 Miles: 23.67Asics 2160 Miles: 2.36
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