| 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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| | Running Miles | Swimming Yards | Bike Miles | | 1377.61 | 71750.00 | 2214.10 |
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| Brooks Cascadia 8 Miles: 117.45 | Asics 2170 Wht/mrn Miles: 31.40 | Saucony Kinvara 3 Miles: 48.70 | Tarmac Miles: 2213.60 | Grand Prix 4000 Front Miles: 1262.65 | Grand Prix 4000 Rear Miles: 1129.15 | Mirage 3 Miles: 323.86 | Kinvara 4 Miles: 208.10 | Altra Instinct 1.5 Miles: 177.77 | Asics GT2000 Miles: 221.80 | GP 4000 Front Miles: 885.65 | GP 4000 Rear Miles: 885.65 | Fastwitch 6 Miles: 15.14 | Kinvara 5 Miles: 154.80 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.50 | 0.00 | 0.00 |
| am - Church Rocks / Dino Cliffs
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| Brooks Cascadia 8 Miles: 12.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 1500.00 | 0.00 |
| am - Green Springs, felt good to get up and get going this morning.
swim - lunch time - finally got back to the pool
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| Asics 2170 Wht/mrn Miles: 5.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| am - easy 4 around GS. really tough getting out of bed this week.
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| Saucony Kinvara 3 Miles: 4.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 40.00 |
| 11am - bike - road the new Washington Dam Road over to Sand Hollow.
no run today, my calf started hurting on yesterdays run.
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| Tarmac Miles: 40.00 | Grand Prix 4000 Front Miles: 40.00 | Grand Prix 4000 Rear Miles: 40.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 1500.00 | 0.00 |
| am - first mile felt great then the calf started hurting finished my run, but not sure what to think of the calf pain.
lunch - swim - wu, main set 4x 200, 25 hard 25 easy , cd
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 17.00 |
| am - no run calf still jacked.
bike - lunch - Dam Road over to Sand Hollow. liking the new Parkway
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 2000.00 | 0.00 |
| no run
lunch - swim - wu, cd, 100's
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.00 |
| no run
lunch - bike - road out to the airport and back on the new road. 21.7/mph
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| Tarmac Miles: 18.00 | Grand Prix 4000 Front Miles: 18.00 | Grand Prix 4000 Rear Miles: 18.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 2000.00 | 0.00 |
| am - no run - calf feeling better maybe try a short run tomorrow.
swim - lunch - 500, 5 x 100, 500 with a wu & cd.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 40.00 |
| am - bike- Airport Loop
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| Tarmac Miles: 40.00 | Grand Prix 4000 Front Miles: 40.00 | Grand Prix 4000 Rear Miles: 40.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 2000.00 | 0.00 |
| am - 3 easy miles felt good then the calf started to act up so I shut it down and walked/jogged back home.
lunch swim - continuous laps
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 23.40 |
| am - no run calf problems
lunch ride - Sand Holow Loop. 20.9/mph
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| Tarmac Miles: 23.40 | Grand Prix 4000 Front Miles: 23.40 | Grand Prix 4000 Rear Miles: 23.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 2000.00 | 0.00 |
| am - no run
lunch swim - 4 x (200,25 fsst 25 slow), 5x100 with a wu & cd
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 26.75 |
| am - no run still waiting for the calf.
lunch ride - airport loop, 21.8/mph, 1:13
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| Tarmac Miles: 26.75 | Grand Prix 4000 Front Miles: 26.75 | Grand Prix 4000 Rear Miles: 26.75 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - easy 4 around GS calf was a little sore at the end but not to bad.
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| Asics 2170 Wht/mrn Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 40.00 |
| am - ran around the Dixie Center inbetween Nicks 5k and the 1/2 marathon finish, calf felt ok.
10:30 am - bike - Airport Loop via Dixie Downs. 19.2/mph, 2:05:22
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| Tarmac Miles: 40.00 | Grand Prix 4000 Front Miles: 40.00 | Grand Prix 4000 Rear Miles: 40.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 2000.00 | 0.00 |
| am - easy 6 around GS, calf is feeling better all the time. a little soreness after.
lunch - swim - 4x (200, 25 all out 25 slow), 5 x 100, wu & cd
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| Asics 2170 Wht/mrn Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.20 | 0.00 | 25.80 |
| am - easy 4 aroud GS calf still feeling ok.
lunch - bike - Sand Hollow Loop with Erik
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| Tarmac Miles: 25.80 | Grand Prix 4000 Front Miles: 25.80 | Grand Prix 4000 Rear Miles: 25.80 | Kinvara 4 Miles: 4.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 2000.00 | 0.00 |
| am - easy 6 around GS feeling pretty good.
lunch - swim - 10x 100, with wu, cd, and a few drills.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.25 | 0.00 | 24.60 |
| am - easy 4 around GS.
lunch - bike - windy Sand Hollow Loop
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| Tarmac Miles: 24.60 | Grand Prix 4000 Front Miles: 24.60 | Grand Prix 4000 Rear Miles: 24.60 | Altra Instinct 1.5 Miles: 4.25 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 2000.00 | 0.00 |
| am - 10 around and around GS felt good the whole run. easy pace
Lunch - swim - main set 5x 100, wu, cd, drills.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 45.00 |
| am - bike - Sand Hollow/Green Valley. Had to go early today in order to get home in time to watch everyone's b ball games. 31deg when I started alittle colder than I like for a ride but turned out to be a great ride.
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| Tarmac Miles: 45.00 | Grand Prix 4000 Front Miles: 45.00 | Grand Prix 4000 Rear Miles: 45.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.70 | 0.00 | 0.00 |
| am - G.S. Did 4x 800's 6.06, 5.59,57,54, 3 min recovery in between with a wu and cd.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.70 | 0.00 | 26.20 |
| am - easy 4 around GS with some striders.
lunch - bike - Airport Loop 1:12:47, 21.6/mph
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| Tarmac Miles: 26.20 | Grand Prix 4000 Front Miles: 26.20 | Grand Prix 4000 Rear Miles: 26.20 | Altra Instinct 1.5 Miles: 4.70 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 2000.00 | 0.00 |
| am - 8 miles GS 57:36, 7.11/ap
lunch - swim - wu, cd, drills, 2x 500, 5x100
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| Asics 2170 Wht/mrn Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.40 | 0.00 | 18.00 |
| am - easy 4 around GS with striders
lunch - bike - Bike trail to Bloomington and back. 51:51, 21.1/mph. Trail was open on the way out and cosed on the way back had to cut out to the road.
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| Tarmac Miles: 18.00 | Grand Prix 4000 Front Miles: 18.00 | Grand Prix 4000 Rear Miles: 18.00 | Kinvara 4 Miles: 4.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.50 | 1500.00 | 0.00 |
| am - slept in
lunch - swim
pm - Church Rocks / Dino Cliffs
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| Brooks Cascadia 8 Miles: 11.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 55.00 |
| am - bike - Sand Hollow / Airport / Green Valley 18.8/mph 2:57:00
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| Tarmac Miles: 55.00 | Grand Prix 4000 Front Miles: 55.00 | Grand Prix 4000 Rear Miles: 55.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.40 | 2000.00 | 0.00 |
| am - 5X 800's 3 min recovery wu & cd. 5.46, 44, 6.00, 5.56, 52
lunch - swim - wu, cd, drills 500, 100's
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 18.40 |
| am - easy 4 around GS with striders after.
lunch - Bike - Sand Hollow and back via WDR 57:47 19.1/mph, road with Erick
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| Tarmac Miles: 18.40 | Grand Prix 4000 Front Miles: 18.40 | Grand Prix 4000 Rear Miles: 18.40 | Asics GT2000 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 1500.00 | 0.00 |
| am - GS 8 miles 56:57, 7.04/ap
lunch - swim - wu, cd, drills,
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| Altra Instinct 1.5 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.25 | 0.00 | 17.50 |
| am - easy 4 around GS with striders at the end.
lunch - Crusher Loop with Erik, got some good hill repeats in.
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| Tarmac Miles: 17.50 | Grand Prix 4000 Front Miles: 17.50 | Grand Prix 4000 Rear Miles: 17.50 | Kinvara 4 Miles: 4.25 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.30 | 1500.00 | 0.00 |
| am - 12miles around GS. 1:35:06, 7.43/ap
lunch - swim - wu, cd, drills 1x 500
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - easy 4 around GS
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| Altra Instinct 1.5 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 1500.00 | 0.00 |
| am - 6x 800's 3 min recovery, 5:32, 16, 34, 59, 52, 44, wu & cd
lunch - swim - 30 min. different strokes and drills
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 28.20 |
| am - easy 4 around GS.
lunch - bike - Airport Loop with Erik, 1:24:49, 20.0/mph. perfect weather!
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| Tarmac Miles: 28.20 | Grand Prix 4000 Front Miles: 28.20 | Grand Prix 4000 Rear Miles: 28.20 | Asics GT2000 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 1500.00 | 0.00 |
| am - 8 miles in 56:41, 7.01/ap. really liking the Altra Instincts.
lunch - swim - different strokes and drills
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| Altra Instinct 1.5 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 17.80 |
| am - easy 4 miles around GS
lunch - bike - Crusher Loop with Erik, 55:32, 19.3/mph
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| Tarmac Miles: 17.80 | Grand Prix 4000 Front Miles: 17.80 | Grand Prix 4000 Rear Miles: 17.80 | Asics GT2000 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.20 | 2000.00 | 0.00 |
| am - 12 miles around GS, 1:26:35, 7.07/ap
lunch - swim - 40 laps
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 31.70 |
| am - Airport Loop. rear shifter cable broke halfway through the ride so only got 30 miles in, was planning on 60.
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| Tarmac Miles: 31.70 | Grand Prix 4000 Front Miles: 31.70 | Grand Prix 4000 Rear Miles: 31.70 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.50 | 0.00 | 0.00 |
| am - 7X 800's. 3min recovery. legs felt slow getting going but finished ok, pace was 5.54, 58, 50, 54, 6.00, 6.00, 56
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| | Running Miles | Swimming Yards | Bike Miles | | 4.70 | 0.00 | 27.00 |
| am - easy 4 around GS, Striders after
lunch - bike - Sand Hollow Loop ccw with Erik. 1:20, 20.2/mph, loving the weather!
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| Tarmac Miles: 27.00 | Grand Prix 4000 Front Miles: 27.00 | Grand Prix 4000 Rear Miles: 27.00 | Altra Instinct 1.5 Miles: 4.70 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 2000.00 | 0.00 |
| am - 8 miles around GS, 59:27, 7.23/ap
lunch - swim - wu, 2X 500, drills, cd
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - easy 4 around GS.
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| | Race: |
Dog Town Half-Marathon (13.18 Miles) 01:22:14, Place in age division: 2 | | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
| am - Dog Town Half-Marathon, warmed up 1.5, raced, cooled .5, so much fun to race with the family Nick, Alex, & Cathy
5:44, 5:56, 5:53, 5:46, 6:04, 6:27, 6:25, 6:00, 6:30, 7:02, 6:19, 6:38, 6:13, 5:45
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 2000.00 | 0.00 |
| am - easy 4 around GS
lunch - swim - 40 laps, kept it easy.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 23.40 |
| am - easy 4 around GS
lunch - bike - Sand Hollow Loop, 1:06:37, 21.1/mph. awsome weather!
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| Tarmac Miles: 23.40 | Grand Prix 4000 Front Miles: 23.40 | Grand Prix 4000 Rear Miles: 23.40 | Altra Instinct 1.5 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 1500.00 | 0.00 |
| am - another easy 4 around GS. Hiked to the top of Red Mountain from Ivins after work yesterday and with that and yesterdays bike ride my legs were dead this morning.
lunch - swim - wu, cd, drills
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - easy 5 around GS
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| Saucony Kinvara 3 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.20 | 0.00 | 0.00 |
| am - silvestone loops 7:14/ap
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| Saucony Kinvara 3 Miles: 7.20 |
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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
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 16.80 |
| am - slept in
lunch - bike - bike trail to Bloomington & back. 49:01, 20.5/mph
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| Tarmac Miles: 16.80 | Grand Prix 4000 Front Miles: 16.80 | Grand Prix 4000 Rear Miles: 16.80 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.20 | 2000.00 | 0.00 |
| am - 8 miles Silverstone loops. 1:02:26, 7.35/ap
lunch - swim - 4x 500
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| Altra Instinct 1.5 Miles: 8.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 22.20 |
| am - slept in
lunch - bike - Green Valley / Red Hills Parkway loop. 1:04:34, 20.7/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 | | 12.50 | 0.00 | 0.00 |
| am - Maverick / silverstone. 1:32:57, 7.27/ap
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| Asics GT2000 Miles: 12.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 55.00 |
| am - bike - Did the Sand Hollow / Green Valley Loop. 2:46:30, 19.8/mph
4 mile Trun after, 28:59, 7.01/ap
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| Tarmac Miles: 55.00 | Grand Prix 4000 Front Miles: 55.00 | Grand Prix 4000 Rear Miles: 55.00 | Altra Instinct 1.5 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.50 | 2000.00 | 0.00 |
| am - 4 x 1mile, 3 min recover, wu & cd, 6.01, 5.98, 6.14, 6.13
lunch - swim - 4 x 500's
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 22.60 |
| am - easy 4 around Silverstone
lunch - bike - Green Valley Loop, with Erik. 1:12:56, 18.6 mph
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| Tarmac Miles: 22.60 | Grand Prix 4000 Front Miles: 22.60 | Grand Prix 4000 Rear Miles: 22.60 | Altra Instinct 1.5 Miles: 4.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 1750.00 | 0.00 |
| am - Silverstone 7.15 / ap
lunch - swim - 3x500's wu & cd
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 26.60 |
| lunch - bike - Sand Hollow Loop with Erik, 1:21:48, 19.5/mph
|
| Tarmac Miles: 26.60 | Grand Prix 4000 Front Miles: 26.60 | Grand Prix 4000 Rear Miles: 26.60 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.20 | 1500.00 | 0.00 |
| am - Maverick/Silverstone, 7.04/ap
lunch - swim - drills, 2 x 500's
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 25.00 |
| 3:00pm - bike - Crusher Loop,1:17:08, 19.7/mph
4 mile Trun after. 28:49, 7:00/ap
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| Tarmac Miles: 25.00 | Grand Prix 4000 Front Miles: 25.00 | Altra Instinct 1.5 Miles: 4.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.25 | 0.00 | 0.00 |
| am - Silvestone 7:20/ap
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 24.50 |
| am - easy 4 around Silverstone with Sally.
lunch - bike - Green Valley, 1:13:38, 19.9/mph
|
| Tarmac Miles: 24.50 | Grand Prix 4000 Front Miles: 24.50 | Asics GT2000 Miles: 4.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.12 | 1500.00 | 0.00 |
| am - 8 around Silverstone with lots of hills. 55.39, 6.51/ap
lunch - open water swim at Sand Hollow, 60deg water, aprox. 1 mile in 33 min.
|
| Altra Instinct 1.5 Miles: 8.12 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.25 | 0.00 | 22.00 |
| am - easy 4 around Silverstone with Sally.
lunch - bike - Green Valley loop, 1:01:52, 21.5mph
|
| Tarmac Miles: 22.00 | Asics 2170 Wht/mrn Miles: 4.25 | Grand Prix 4000 Front Miles: 22.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| am - ran the first half of the IM 70.3 course then home around Silverstone. 1:28:00, 7.20/ap
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 62.00 |
| am - bike - Crusher / Snow Canyon / Green Valley. 3:09:58, 19.6/mph
5 mile Trun - around Silverstone, 34:40, 7.08/ap
|
| Tarmac Miles: 62.00 | Grand Prix 4000 Front Miles: 62.00 | Altra Instinct 1.5 Miles: 5.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 1500.00 | 0.00 |
| am - easy 6 Silverstone run.
lunch - swim -
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 3.65 | 0.00 | 20.00 |
| am - easy around Silverstone with striders
lunch - bike - bike trail to Bloomington & back, windy!
|
| Tarmac Miles: 20.00 | Asics 2170 Wht/mrn Miles: 3.65 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| am - Silverstone, 7:20/ap
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 27.00 |
| am - no run
lunch - bike - Airport Loop, 1:11:00, 22.2/mph
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| am - silverstone easy - 7.20/ap
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 1500.00 | 0.00 |
| am - easy 5 around Silverstone
lunch - swim - 30 laps
|
| Altra Instinct 1.5 Miles: 5.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.50 |
| am - no run
lunch - bike - bike trail to Bloomington & back, 20.0/mph
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 3.50 | 0.00 | 0.00 |
| am - easy 3 around Silverstone
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 14.00 |
| lunch - bike - easy spin to the Dixie Center and back.
|
| Tarmac Miles: 14.00 | GP 4000 Front Miles: 14.00 | GP 4000 Rear Miles: 14.00 |
|
| | Race: |
Ironman St. George 70.3 (70.3 Miles) 04:59:58, Place overall: 218, Place in age division: 22 | | Running Miles | Swimming Yards | Bike Miles | | 13.10 | 2000.00 | 56.00 |
| Swim - 00:38:01
T1 - 00:03:50
Bike - 02:41:51
T2 - 00:03:18
Run - 01:32:58
Total = 04:59:58
|
| Tarmac Miles: 56.00 | Kinvara 4 Miles: 13.10 | GP 4000 Front Miles: 56.00 | GP 4000 Rear Miles: 56.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.40 |
| lunch - bike - easy spin to the Airport & back, 20.1/mph
|
| Tarmac Miles: 18.40 | GP 4000 Front Miles: 18.40 | GP 4000 Rear Miles: 18.40 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 18.00 |
| am - easy 5 around Silverstone.
lunch - bike - Airport out & back, 20.9/mph, 52:31
|
| Tarmac Miles: 18.00 | Altra Instinct 1.5 Miles: 5.00 | GP 4000 Front Miles: 18.00 | GP 4000 Rear Miles: 18.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 18.00 |
| am - easy 4 around Silverstone
lunch - bike - bike trail to Bloomington & back. 20.4/mph
|
| Tarmac Miles: 18.00 | Asics GT2000 Miles: 4.00 | GP 4000 Front Miles: 18.00 | GP 4000 Rear Miles: 18.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 1500.00 | 0.00 |
| lunch - easy laps
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.30 | 0.00 | 0.00 |
| am - Silverstone, 7.42/ap
|
| Altra Instinct 1.5 Miles: 7.30 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 18.00 |
| am - silverstone, 7:34/ap
lunch - bike - Desert Hills loop, 51:29, 21.2/mph
|
| Tarmac Miles: 18.00 | Altra Instinct 1.5 Miles: 6.00 | GP 4000 Front Miles: 18.00 | GP 4000 Rear Miles: 18.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.50 |
| lunch - bike - bike trail to Bloomington & back
|
| Tarmac Miles: 18.50 | GP 4000 Front Miles: 18.50 | GP 4000 Rear Miles: 18.50 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 16.00 |
| Lunch - bike - Sand Hollow out & baack
|
| Tarmac Miles: 16.00 | GP 4000 Front Miles: 16.00 | GP 4000 Rear Miles: 16.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 22.10 |
| lunch - bike - Green Valley Loop
|
| Tarmac Miles: 22.10 | GP 4000 Front Miles: 22.10 | GP 4000 Rear Miles: 22.10 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - 4 mile along the beach in oceanside
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - 4 miles around the harbor in oceanside
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - with Cathy up the bike trail in oceanside
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - around the harbor in oceanside
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - Silverstone
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 15.50 |
| am - silverstone
lunch - bike - Chrusher Loop
|
| Tarmac Miles: 15.50 | Altra Instinct 1.5 Miles: 5.00 | GP 4000 Front Miles: 15.50 | GP 4000 Rear Miles: 15.50 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 25.10 |
| lunch - bike - Sand Hollow Loop
|
| Tarmac Miles: 25.10 | GP 4000 Front Miles: 25.10 | GP 4000 Rear Miles: 25.10 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.60 | 0.00 | 18.90 |
| am - Silverstone
lunch - Airport & Back
|
| Tarmac Miles: 18.90 | Altra Instinct 1.5 Miles: 5.60 | GP 4000 Front Miles: 18.90 | GP 4000 Rear Miles: 18.90 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 17.60 |
| lunch - Desert Hills Loop
|
| Tarmac Miles: 17.60 | GP 4000 Front Miles: 17.80 | GP 4000 Rear Miles: 17.80 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| am - Dino Tracks Loop
|
| Brooks Cascadia 8 Miles: 7.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.30 | 0.00 | 18.90 |
| am - silverstone run
lunch - bike - Crusher Loop
|
| Tarmac Miles: 18.90 | Mirage 3 Miles: 5.30 | GP 4000 Front Miles: 18.90 | GP 4000 Rear Miles: 18.90 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 17.50 |
| lunch - bike - Desert Hills Loop
|
| Tarmac Miles: 17.50 | GP 4000 Front Miles: 17.50 | GP 4000 Rear Miles: 17.50 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 26.20 |
| am - bike - Sand Hollow Loop, 1:18:37, 20/mph
|
| Tarmac Miles: 26.20 | GP 4000 Front Miles: 26.20 | GP 4000 Rear Miles: 26.20 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 1500.00 | 0.00 |
| am - silverstone run
lunch - swim - swam for 30 min
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 20.00 |
| lunch - Desert Hills Loop, 20.8/mph
|
| Tarmac Miles: 20.00 | GP 4000 Front Miles: 20.00 | GP 4000 Rear Miles: 20.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 17.50 |
| am - Silverstone
lunch - bike - bikw trail to bloomington, 21.4/mph
|
| Tarmac Miles: 17.50 | Asics GT2000 Miles: 5.00 | GP 4000 Front Miles: 17.50 | GP 4000 Rear Miles: 17.50 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - Silverstone
|
| Altra Instinct 1.5 Miles: 4.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - Silverstone / Northbridge
|
| Altra Instinct 1.5 Miles: 6.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| am - Church Rocks / Dino Cliffs
|
| Brooks Cascadia 8 Miles: 10.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.21 | 0.00 | 0.00 |
| am - Silverstone / Northbridge
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - Silverstone
|
| Altra Instinct 1.5 Miles: 6.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.29 | 0.00 | 0.00 |
| am - Silverstone / Northbridge
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.25 | 0.00 | 0.00 |
| am - barrel roll with nick & Alex
|
| Brooks Cascadia 8 Miles: 7.25 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Am - lava hot springs
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| Am - early morning run in lava hot springs before heading on to Glacier
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| am - ran around lake McDonald wit nick & Alex
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am silverstone
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - silverstone
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - silverstone
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - silverstone
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.30 | 0.00 | 0.00 |
| am - silverstone
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - possey lake trail
|
| Brooks Cascadia 8 Miles: 6.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.12 | 0.00 | 0.00 |
| am silverstone
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| pm - to the interchange and back through the desert
|
| Brooks Cascadia 8 Miles: 4.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 58.75 |
| bike - Veyo Loop, birthday ride
|
| Tarmac Miles: 58.75 | GP 4000 Front Miles: 58.75 | GP 4000 Rear Miles: 58.75 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.60 | 0.00 | 0.00 |
| pm - interchange and back
|
| Brooks Cascadia 8 Miles: 4.60 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 35.20 |
| bike - Sand Hollow / fields
|
| Tarmac Miles: 35.20 | GP 4000 Front Miles: 35.20 | GP 4000 Rear Miles: 35.20 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.12 | 0.00 | 0.00 |
| am - silverstone
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.25 | 0.00 | 0.00 |
| am - silverstone
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.30 | 0.00 | 0.00 |
| am - silverstone
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 68.50 |
| bike - Veyo Loop, extended
|
| Tarmac Miles: 68.50 | GP 4000 Front Miles: 68.50 | GP 4000 Rear Miles: 68.50 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - silverstone
|
| Altra Instinct 1.5 Miles: 6.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - silverstone
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - silverstone
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| am - Teasdale run with Nick & Alex
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| am - trail run in Teasdale with Nick & Alex
|
| Brooks Cascadia 8 Miles: 8.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| pm - Spanish fork River Trail with Nick, Alex, & Cathy
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - Silverstone
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - silverstone
|
| Altra Instinct 1.5 Miles: 6.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - silverstone
|
| Saucony Kinvara 3 Miles: 6.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - silverstone
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 60.00 |
| bike - Veyo Loop
|
| Tarmac Miles: 60.00 | GP 4000 Front Miles: 60.00 | GP 4000 Rear Miles: 60.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| am - silverstone all over
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.30 | 0.00 | 0.00 |
| am - rainy silverstone run
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.70 | 0.00 | 0.00 |
| am - silverstone 2 miles of faster pace in the middle 6:15 pace.
|
| Altra Instinct 1.5 Miles: 6.70 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| am - silverstone EZ 4 with striders after.
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.40 | 0.00 | 0.00 |
| am - Silverstone long run 1:10:00, 7:30 pace
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 30.00 |
| pm - bike - desert hills loop, 1:33:18
|
| Tarmac Miles: 30.00 | GP 4000 Front Miles: 30.00 | GP 4000 Rear Miles: 30.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.30 | 0.00 | 0.00 |
| am - silverstone, 4 x 800 6 min pace 3 min recover, wu cd
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| am - Silverstone, 4 hill repeats.
|
| Altra Instinct 1.5 Miles: 5.50 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.04 | 0.00 | 0.00 |
| am - silverstone, 3 miles tempo 6:01, 6:03, 6:14, wu & cd
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.30 | 0.00 | 0.00 |
| am - silverstone, easy 4
|
| Altra Instinct 1.5 Miles: 4.30 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| am - maverick loop, strong finish the last 2.5 miles
lunch - swim - 30 min.
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| am - Dino tracks loop
|
| Brooks Cascadia 8 Miles: 6.50 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 22.00 |
| am - silerstone did 5 x 800s @ 5:45 pace with 3 min recovery. Wu & cd, 9 total
10 am - bike - easy ride out through the fields
|
| Tarmac Miles: 22.00 | GP 4000 Front Miles: 22.00 | GP 4000 Rear Miles: 22.00 | Fastwitch 6 Miles: 9.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am -silverstone
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.75 | 0.00 | 0.00 |
| am - silverstone, 3 x 1 miles, 6:27, 6:03, 6:05, wu & cd
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.14 | 0.00 | 0.00 |
| am - silverstone, easy 6 with striders.
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| am - Maverick loop,
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 3.50 | 0.00 | 0.00 |
| pm - easy hot run in the desert.
|
| Saucony Kinvara 3 Miles: 3.50 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| am - silverstone, 6 x 800's, 3:00 rest, wu & cd
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - silverstone, in the rain.
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.60 | 0.00 | 0.00 |
| am - silverstone, hill repeats
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| am - easy 4 around silverstone
|
| Saucony Kinvara 3 Miles: 4.50 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| am - 10 mile Maverick loop.
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
| am - Broken Mesa trail, started up the ice house trail to the broken Mesa trail over to turkey farm road down to the water tank and back on the power line trail. The ice house trail and broken Mesa trails are really rocky and rough but nice views.
|
| Brooks Cascadia 8 Miles: 16.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| am - silverstone, easy 5
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| am - silverstone, 7 x 800's wu & cd
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - easy 6 around silverstone
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| am - north bridge 5 x hill repeats.
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.10 | 0.00 | 0.00 |
| am - Church Rocks / Dinocliffs trail
|
| Brooks Cascadia 8 Miles: 11.10 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| am - silverstone, 8 x 800's
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.20 | 0.00 | 0.00 |
| am - silverstone, steady state run 6:50 a/p
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - silverstone with 5 hill repeats
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| am - Maverick / Silverstone, 7:20 ap felt really good today.
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| am- Dino Cliffs, the desert was awsome this morning.
|
| Brooks Cascadia 8 Miles: 7.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.30 | 0.00 | 0.00 |
| am - silverstone 2 x 1mile, 5:54, 5:50
lunch - swim - 30:00
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| am - silverstone, 6:50 ap
pm - easy 5 running around with Jess & Brook
|
| Kinvara 4 Miles: 5.00 | Kinvara 5 Miles: 5.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| am - North Bridge with some hill repeats.
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - easy around silverstone
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 13.70 | 0.00 | 0.00 |
| am - Maverick / silverstone, strong finish
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| am - Maverick / Hell Hole / Sullivan Park
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| am - Silverstone loops
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.13 | 0.00 | 0.00 |
| am - silverstone, 10 x 800's
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - easy 6 around Silverstone
|
| Altra Instinct 1.5 Miles: 6.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.50 | 0.00 | 0.00 |
| am - North Bridge, hill repeats
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| am - Maverick Loop
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - Zen trail with Nick
|
| Brooks Cascadia 8 Miles: 6.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - silverstone 1x800, 8x200, wu & cd
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - silverstone, 7:00 ap
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| North bridge, Silverstone, 6:50 ap
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 14.00 | 0.00 | 0.00 |
| Maverick , dump hill, Sullivan park
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - silverstone with 10x200's
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - 4 around silverstone
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| am - north bridge
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.70 | 0.00 | 0.00 |
| am - silverstone
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.30 | 0.00 | 0.00 |
| am - easy 4 around silverstone
| |
|
| | Running Miles | Swimming Yards | Bike Miles | | 3.40 | 0.00 | 0.00 |
| am - easy 3.4
| |
|
| | Race: |
Snow Canyon Half Marathon (13.1 Miles) 01:21:15, Place overall: 11, Place in age division: 1 | | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
| easy 2 mile warmup then raced
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| bike - DC loop at lunch
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| Tarmac Miles: 15.00 | GP 4000 Front Miles: 15.00 | GP 4000 Rear Miles: 15.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 13.00 |
| bike - bike trail DC loop at lunch
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| Tarmac Miles: 13.00 | GP 4000 Front Miles: 13.00 | GP 4000 Rear Miles: 13.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.00 |
| bike - dixie center, b hills, little valley, at lunch
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| Tarmac Miles: 18.00 | GP 4000 Front Miles: 18.00 | GP 4000 Rear Miles: 18.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.00 |
| bike - desert hills loop at lunch
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| Tarmac Miles: 18.00 | GP 4000 Front Miles: 18.00 | GP 4000 Rear Miles: 18.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.70 | 0.00 | 0.00 |
| am - easy 3.7 around silverstone, first run since snow canyon
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - easy 4 around silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - silverstone 47 deg. overdressed.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.60 | 0.00 | 0.00 |
| am - silverstone, 24deg
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 19.40 |
| lunch - bike - Little Valley Loop
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| Tarmac Miles: 19.40 | GP 4000 Front Miles: 19.40 | GP 4000 Rear Miles: 19.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 17.25 |
| am - silverstone, 5x200s
lunch - bike - washington fields
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| Tarmac Miles: 17.25 | Asics GT2000 Miles: 5.50 | GP 4000 Front Miles: 17.25 | GP 4000 Rear Miles: 17.25 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| am - 3 on the TM before heading to AZ
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| | Race: |
NXR SW CITIZENS RACE (3.107 Miles) 00:18:15, Place overall: 52, Place in age division: 9 | | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - Drove down to Casa Grade to watch Nick race and decided to race the citizens race with Alex. first 5k for me, had a lot of fun.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| lunch - bike - Washington Dam Road
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| Tarmac Miles: 15.00 | GP 4000 Front Miles: 15.00 | GP 4000 Rear Miles: 15.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 17.65 |
| lunch - bike - little valley
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| Tarmac Miles: 17.65 | GP 4000 Front Miles: 17.65 | GP 4000 Rear Miles: 17.65 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.25 | 0.00 | 0.00 |
| am - Northbridge with Nick and Alex. Running with them is staring to make me feel old.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.25 | 0.00 | 0.00 |
| am - Ran over toward Springville with Nick & Alex before heading home. I think it was warmer in Spanish fork than it was in St George this morning.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 15.50 |
| am - Silverstone. My feet are feeling better since i have been running in my Asics again.
lunch - bike - Chrusher loop
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| Tarmac Miles: 15.50 | Asics GT2000 Miles: 5.00 | GP 4000 Front Miles: 15.50 | GP 4000 Rear Miles: 15.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.10 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 16.50 |
| am - Silverstone
lunch - bike - fields at lunch
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| Tarmac Miles: 16.50 | Asics GT2000 Miles: 5.10 | GP 4000 Front Miles: 16.50 | GP 4000 Rear Miles: 16.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 5.85 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 4.12 | 0.00 | 16.00 |
| am - silverstone
lunch - bike - fields at lunch
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| Tarmac Miles: 16.00 | Asics GT2000 Miles: 4.12 | GP 4000 Front Miles: 16.00 | GP 4000 Rear Miles: 16.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.26 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 18.00 |
| lunch - Chrusher loop
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| Tarmac Miles: 18.00 | GP 4000 Front Miles: 18.00 | GP 4000 Rear Miles: 18.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.06 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| pm - treadmill
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 19.00 |
| lunch - bike - airport out and back
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| Tarmac Miles: 19.00 | GP 4000 Front Miles: 19.00 | GP 4000 Rear Miles: 19.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.11 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 7.80 | 0.00 | 0.00 |
| am - silverstone
bike - fields at lunch
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| Tarmac Miles: 16.50 | Asics GT2000 Miles: 7.80 | GP 4000 Front Miles: 16.50 | GP 4000 Rear Miles: 16.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.60 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| am - silverstone
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| | Running Miles | Swimming Yards | Bike Miles | | 1377.61 | 71750.00 | 2214.10 |
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| Brooks Cascadia 8 Miles: 117.45 | Asics 2170 Wht/mrn Miles: 31.40 | Saucony Kinvara 3 Miles: 48.70 | Tarmac Miles: 2213.60 | Grand Prix 4000 Front Miles: 1262.65 | Grand Prix 4000 Rear Miles: 1129.15 | Mirage 3 Miles: 323.86 | Kinvara 4 Miles: 208.10 | Altra Instinct 1.5 Miles: 177.77 | Asics GT2000 Miles: 221.80 | GP 4000 Front Miles: 885.65 | GP 4000 Rear Miles: 885.65 | Fastwitch 6 Miles: 15.14 | Kinvara 5 Miles: 154.80 |
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