| Location: Orem,UT,USA Member Since: May 01, 2006 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: None to speak of. Used to race road bikes - racing as a Cat 3 middle-of-the-pack rider. Have been a social runner for 10+ years and have run over a twenty marathons including DesNews, Salt Lake City, St George, and Las Vegas. Neighborhood running group is very consistent and have spent many fun times and good miles with group. Short-Term Running Goals: Goal is to run under 3:20 hours for a marathon and in the process qualify for Boston. My qualifying time for Boston is 3:30 Personal: Married, 5 kids. Have 3 soccer stars in family -- my two oldest girls and their little brother Favorite Blogs: |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 771.00 | 22.00 | 218.05 | 0.00 | 58.90 | 1069.95 |
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| Night Sleep Time: 714.86 | Nap Time: 0.00 | Total Sleep Time: 714.86 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Had to get out to start out the new year. Ran in mid afternoon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles @ 10:15/mi. Went South on the Murdock Trail and ran into Mike Searcy close to home. Ran in mid afternoon.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| 5.6 miles @ 10:17/mi. Murdock trail north with Paul and Kate.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 10:23/mi. Murdock trail north with Paul.
The temps are a bit warmer, but it felt colder almost. I think the humidity has been high.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 9:13/mi Murdock trail north with Wayne, Paul, and Alex.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:28/mi Murdock trail north with Paul.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:06/mi Murdock trail north with Paul.
A little colder this morning.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ 8:00/mi. Quick run North on Murdock Trail solo since I got out later in the morning. We left Friday to the Las Vegas Cup Soccer Tourney for Alex
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:00/mi. Ran the Amargosa Trail in Las Vegas taking a detour up Valle Verde to get some hills in. Alex's soccer tournament took whole family to Vegas.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 mile walk along the Amargosa Trail in beautiful 65° on a Sunday afternoon with Dalliene, Andrew and Jack. Pace was typical hiking speed of 3 miles per hour.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:30/mi. Ran the Amargosa Trail in Las Vegas. 48° at 5:30am is not too bad compared to my norm back in Utah.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles @ 9:00/mi. North on the Murdock Canal Trail. Got out late and ran solo in 15° temps.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10.0 miles @ 8:42/mi. Can't say that I hope this is marathon pace, but it was certainly marathon effort pace.
Murdock trail north with Paul. Out to the Red Barn and back. Saw Martin Wright and Rachel Poppinga and a few others - they were running faster than we were, but they caught us just as we hit our half way mark.
It was cold this morning at 19 degrees, but I was dressed warm. The new warmer running pants (Brooks) and new shoes (Asics Kayano) felt just great. The warmer pants felt good on a cold day like today.
The pace wasn't beyond me but felt fast the whole time. Paul's better fitness unconsciously kept the pace high. I'm pleased with 8:42 pace on a cold day when I was just trying to run steady, not fast. Was definitely tired at the end with not a lot left in the tank.
Was talking with Paul about starting up some speedwork. I think I could really use it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:15/mi. Murdock trail north with Paul.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:14/mi. Murdock trail north with Paul. Temps were milder in the upper 20s. No gloves and only a base layer under my fleece.
Our pace was about the same as yesterday, but yesterday felt hard and we didn't talk much near the end. Today we were comfortable and conversational to the end.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 | 4.50 |
| 4.5 miles @ 10mi. Temps were mild at 28 degrees. Solo with Dash up 2000 N to Dry Canyon trailhead.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4.0 miles @ 11:16/mi. Neighborhood loops with Paul, Larry, and Lyle.
It was great to be able to run with Larry and Lyle this morning. It's been a while. Larry and Paul started from Paul's house then shortly met up with me. Larry was just going short so we ran up and around the Northridge Park loop and back. Just before getting to Larry's house we ran into Lyle. He followed us to Larry's then Paul and I looped up to Northridge Park again with Lyle. At the 4-way stop I had to head back.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 miles @ 9:01/mi. Murdock trail north with Paul.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5.0 miles @8:30/mi. Canal trail to Will's Pit Stop at Mouth of Canyon and back solo. Got to bed late and ran solo at 8am.
Headwind into the canyon but felt good as tailwind returning via my favorite hill up 800 North coming up from Will's. Kept a steady pace varying my not more than 10 seconds per mile.
Saw that Paul ran fast this morning and had to put in a decent effort so as to not fall behind too much.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 9:30/mi. Timp park to Vivian park with Paul, Wayne, Larry, and Jo.
It was so great having 5 of the old gang together to run again. Having it be 55° at 7:45am in early Feb was also great...and something none of us old runners could remember ever occurring before.
Larry's just getting back into running so we stayed with him and ran slower for the first 1.5 miles. We then picked up the pace a little. I threw in a couple of fast miles at the end, but I only got down to about 8:00 pace for the last 3 miles.
It felt good to have another 20+ mile week during the winter. The average pace is picking up. Hoping to have 8:30/mi or even 8:00/mi feel "average". If I stay on this track, it should happen by late spring.
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| Night Sleep Time: 7.42 | Nap Time: 0.00 | Total Sleep Time: 7.42 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:32/mi. Murdock trail north with Paul. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 9:02/mi. Murdock trail north with Paul.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 2.50 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 8:46/mi. Murdock trail north with Paul.
After the 3 mile turn around we pushed uptempo the next 2 miles: 8:09, 7:49.
We then recovered at 9:50 pace
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 3.50 | 0.00 | 0.00 | 11.00 |
| 11 miles @ 10:05/mi. Great run with Kevin, Wayne, Larry & Jo.
We headed up the hillside from Timpanogos park and ran about 2.75 miles together at easy sightseeing pace until we descended to Nunn's park. At that point Larry and Jo headed back to Timp park on the Provo River trail. Paul, Wayne, and I continued up to Vivian park. I had to get back so I headed back and Wayne and Paul continued on up South Fork a ways.
Ran at 7:55/mi pace from Vivian back to Timp park. Felt good. Was a beautiful day tho' a bit cold compared to the last few - 36 degrees or so.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 2.50 | 0.00 | 0.00 | 8.00 |
| 5.5 miles @ 8:47/mi. Murdock trail north with Paul.
2.5 miles @ 7:30 with Alex at the Timp track.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.60 | 0.00 | 2.00 | 0.00 | 0.00 | 6.60 |
| 6.6 miles @ 9:19/mi. Murdock trail north with Paul.
Mostly easy pace. Picked the pace up a little as we went along. Kicked the last 1/4 mile at 7:08/mi.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 2.00 | 3.00 | 0.00 | 0.00 | 11.50 |
| 6.7 miles @ 8:42/mi. Murdock trail north with Paul.
This was apparently a "get faster as you go" run.
9:35, 9:26, 9:03, 8:41, 8:08, 0.5 @ 8:03, 0.2 @ 8:26/mi, 0.35 @ 6:41/mi.
Felt good today. Started out feeling tired and cold but felt better as I ran. I pushed Paul for the last couple of miles but he then showed me who's boss and kicked faster than I could for the last block or so.
4.8 mi. @ 9:05/mi. Got out in mid afternoon with Kate.
Ran from her apartment in Provo up to the Seven Peaks and then up into the hills along the bench. Was pleasantly surprised at Kate's fitness level. She ran strong the whole way and has obviously been running a fair amount lately.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 9:09/mi. Provo canyon with Paul and Wayne.
The thermometer said 32°, but we all thought it felt much colder, more like 20°. None of us felt speedy this morning. I was pleasantly surprised to see we had averaged 9:09/mi. It felt much slower. It felt good to finish.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:08/mi. Murdock trail north with Paul.
Definitely cold at 21º and a "feels like" 15º. Started out tired but warmed up/woke up as we ran and finished stronger than we started 8:30s vs 9:15s /mi.
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 5 miles at 8:00/mi pace. Lunchtime run up City Creek to picnic spot #3
Was being chased by another runner running almost my speed. I had to work hard up the hills to stay ahead of him. Temps were nice in the mid 40°s
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6.0 miles @ 9:12/mi. Murdock trail north with Paul.
Felt cold even though was only 30°
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.60 | 0.00 | 5.60 | 0.00 | 0.00 | 11.20 |
| 11.2 miles @ 8:59/mi. Provo Canyon with Paul.
It was around 30° at 6:30am when we started at Timpanogos Park, but with the strong, cold headwind it felt more like low 20's.
We mostly ran at a moderate pace up (I chased a runner up South Fork for a bit and pulled ahead of Paul). Coming back down we raised our effort levels and pushed the pace harder.
Up, headwind: 9:58, 9:44, 9:50, 9:32, 9:46, 0.6 @ 10:23/mi
Down, tailwind: 7:37, 8:30, 8:06, 0.6 @ 8:14/mi, 8:12, 8:09/mi
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @8:40/mi. +/- pace. Murdock canal trail solo. Last mile was a lot faster. Had to time myself with the marks on the trail since Paul's Garmin was not with me;-)
Cold - 28º but felt colder.
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:42/mi. Murdock trail north with Paul.
Low 20's, light covering of snow. Just enough to hide the slippery spots.
Feeling super tired. Need more sleep.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Did not get out running in the am, but went snowshoeing for 90 minutes with D up near Aspen Grove along the Timpanogos trail. It was uphill all the way in and downhill back - 55 minutes in and 35 back. It was a good workout up the mountain and more like a fast paced stroll on the way back.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 0.00 | 1.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles @ 8:40ish/mi pace. Murdock Canal trail with Paul.
Just had a short time to run as I had to get back by 6:15am. Felt good to run a bit faster without a lot of additional effort. Woke up with the fitbit alarm this morning. That was encouraging. I wonder if it would wake me up if I had a short night's sleep. Might have to get me one of those.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles @ 8:45/mi. Provo Canyon down from Trefoil with Paul and Wayne.
We watched the thermometer on the car drop from 35° to 22° as we drove up South Fork Canyon. It felt pretty cold as we started down.
8:42, 8:35, 8:37, 8:25, 9:02, 9:00, 8:16:
We ran a moderately easy pace down South Fork and down Provo Canyon to Nunns Park.
7:15, 7:30
Paul and I pushed the two miles from Nunns to Timpanogos Park. We started at 6:54 pace after 0.3, but that was too aggressive and Paul faded. I finished about 45 secs ahead of Paul at the fountain.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| 6.7 miles @ 9:05/mi. Murdock trail north with Paul.
We both felt the effects of the "spring forward" time change, but we both managed to get out of bed and get out to run.
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 2.00 | 2.50 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 8:38/mi. Murdock trail north with Paul
We threw in a little speed today. It felt good.
8:45, 8:32, 8:07, 7:32, 0.9@9:07, 0.5@7:04
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6.0 miles @ 9:12/mi. Murdock trail north with Paul The anti-vehicle gates on the trail, which were open for winter, are closed again. I guess that's a sign of spring. It was encouraging to note this morning that we were running at an easy pace that we thought was around 9:30 or 10:00/mi but it was actually around 9:00/mi. Let's hope that continues. I would love for 7:30 pace to be my easy pace. Was feeling tired from lack of sleep the whole run. Temps were awesome at 48 degrees! It was on the verge of raining pretty much the whole time. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 1.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles @ 9:00 pace. Ran with Kate in Provo in the afternoon finished the run off with 1.5 miles of fartleks. She still has great speed.
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| Night Sleep Time: 0.13 | Nap Time: 0.00 | Total Sleep Time: 0.13 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 1.00 | 9.00 | 0.00 | 0.00 | 15.00 |
| 11.5 miles @ 8:42/mi
3.5 miles @ 12:59/mi
Paul and I ran 11.5 miles:
9:35, 9:07, 8:38, 8:42, 8:43, 8:41, 8:40, 8:35, 8:36, 8:40, 7:21, 9:10
As we were pushing mile 11 we passed Larry & Jolene running the other direction. We were about 3/4 mile into our 1 mile threshold pace push so we greeted them but told them we couldn't stop. After finishing that mile in 7:21 we decided to go chase them down. Larry's just getting back to running so they weren't going especially fast.
From Paul: I was beat and could only manage 9:10 pace. Kevin ran ahead and caught them before me. I ended up running about 3.5 miles with them then a little more back to my house. These were slow miles, but it so nice to be running and chatting with them again.
I was tired and slow miles are always harder than faster miles. I was planning on 13.1 miles in a little under 2 hours. Instead, I went 15.7 miles in a little over 2.5 hours. I guess it's good "time on your feet" marathon training.
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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6.2 miles @ 9:42/mi. Murdock trail north with Paul.
Another easy day. Had an unplanned stop to take care of a bit of business from last nights dinner at Popeyes.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5.0 miles @ 9:10/mi. Murdock trail north with Paul. Easy pace.
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| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 1.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 7:55/mi pace. Solo north on Murdock Canal Trail.
Was running at 8 ish pace for 4 miles and pushed it the last mile to get under 8:00/mi average. I need 8:00 /mi to be my easy pace, not my "marathon effort" pace.
It is coming along but never quite as fast as you want it. There are glimpses of the old speedy self coming through.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:00 /mi. pace. Solo to Lindon Park and back. Took the day off so I didn't get out till 9am. Wanted an easy run but also wanted a bit of hillwork. There is a short steep hill coming up out of the park on the way back and the run is all downhill out and all uphill coming back. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles @ 8:47/mi. North on Murdock Canal Trail with Paul.
Temps were a bit chilly to start but soon warmed up to an ideal 50 degrees.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.50 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 7:50 /mi pace. North on Murdock Canal Trail solo in rain and sleet late in the afternoon. Felt good running in the rain and cold. Temps were low 50s and I had the music cranked. Original plan was to go really easy but picked it up faster and faster moving from 9:00/mi pace to 7:30/mi. pace as the rain got harder and harder. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 5 miles @ 7:58 pace. Up City Creek Trail from the SLC office.
Thought I'd go out for an easy run but my competitive side got the better of me. Saw a couple of "Ironmen" wearing tri gear at the corner of my building. They didn't look too fast so I thought I'd run with them. After the first 1/4 mile at 7ish pace, I quickly decided that I could not hang. I did keep them in my sights and actually gained some on them as we went up the hill. They stopped for water at the ranger station and I passed them. I then had to push it extra hard so they wouldn't pass me before I made it to my turnaround point. I must admit that I was pretty much at my threshold going up the hill and was still breathing hard all the way down the trail after I turned around at the picnic table #3. Got in the full 5 miles in under 40 minutes. My legs are pretty hammered and my left knee was bothering me a bit. Last night's run was pretty hard also. Tomorrow I should be able to take it easy.
Temps were great in the upper 40s and overcast skies.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:48/mi. Murdock trail north with Paul.
Nice easy day. A little on the dark and chilly side, but enjoyable conversation.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles @ 8:45 pace solo north on Murdock Canal Trail.
Dark morning. Temps in low 30s. Nobody out in trail this morning - unusually desolate.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 miles @ 8:56/mi pace. With Paul North on Murdock Canal Trail.
Temps were warm (high 60s) and the trail was crowded. We left at 11:20 and got back at 1pm
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles @ 8:50/mi pace. Solo North on Murdock Canal Trail.
|
| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 25 mile bike ride with D that I am counting as approximately 8 easy running miles. Made it to Highland and back along the Canal trail.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 Miles @ 9:30/mi pace with Paul for a mile or so.
Got up late but got out in time to catch Paul at the end of his run. Proceeded to run through Lindon looping back onto the canal trail. Temps were cold in the 20s.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 2.00 | 0.00 | 0.00 | 8.50 |
| 8.5 mile run @ 8:30/mi. north on Murdock Canal Trail solo.
Conference Saturday made it a bit difficult to get a good run in. Should have gone early but waited so I ended up running at 10pm. Ran most of the time at 8:30 pace but picked it up to 7:55 for the last two miles. Dash was dragging most of the way home and had to really be coaxed into running 7:55 pace at the end.
Temps were awesome at about 50 degrees. Moon was super bright and cast a shadow during the whole run. If there were such a thing as moon burn, I would have it.
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:30/mi pace. Solo north on Murdock Canal Trail.
Temps were great in low 50s. Ran the first 3 miles @ 8:45/mi pace and picked it up to sub 8:00/mi for last two miles. Dash was having a hard time keeping up at the faster pace. He did great until the last mile.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 4.75 | 0.00 | 0.00 | 4.75 |
| 4.75 miles @ 8:00 /mi. pace. North on Murdock Canal Trail solo at 7am.
Needed to get back quick and thus did not complete the anticipated 5 mile run. Temps were kinda cold in the 30s. Timing required that I run faster also. Dash seemed to keep up a little better today. Miss running with Paul but dont mind the later start times.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 2.5 hours of hiking up NEgro Bill Canyon and others equals about 8 miles running
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 3 hours of hiking to Delicate Arch and others and 2 hours of mountain biking in Moab on the Intrepid Trail equals about 13 miles and a lot of fun.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:30/mi pace meandering through Lindon and PG. Solo in the cold and dark (31 degrees)
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I was in Goblin Valley wth the scouts. I am counting about 2 hours of sustained hiking as 6 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 6 miles @ 9ish pace. Solo north on Murdock canal trail. Ankle feeling so-so. Felt good to actually run. swelling is minimal but present. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles around neighborhood; some of it with Paul. Got out late and just got in as many miles as time would allow before D had to leave for Alex's lesson. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:00/mi. Murdock trail north, part with Paul. My left ankle was noticeably sore but overall felt fine. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 8:40/mi. Murdock trail north with Paul (1/2 the way)
I started out at an 8:10/mi pace to catch Paul. Caught him at the half way point almost and slowed to a sub 8:30/mi pace. We had an 8:07 mile near the end even though we weren't intentionally pushing the pace.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles @ 8:50/mi - Provo Canyon trail with Kevin
I was grateful the rain from last night didn't carry over into the morning. It was humid and a little chilly, but not wet. It was actually a pretty nice morning. I enjoyed seeing the green leaves on the trees that were barren the last time I remember running up there.
I feel like we ran a pretty steady cruising pace without really pushing too hard. With about 1/10 of a mile to go a younger male runner passed me pretty easily. I resisted the urge for a bit but finally gave in and sprinted the last 1/10 mile, easly passing him and pulling away before I stopped. It was good finish line practice...and quite enjoyable.
Up: 9:19, 9:13, 9:26, 9:10, 9:26
Down: 8:09, 8:33, 8:22, 8:20, 8:13
Bonus mile: 9:08,
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.50 | 0.00 | 0.00 | 4.50 |
| 4.5 miles at 10 min pace. At the track with Larry, Paul, Lyle and Jolene.
Took it easy on account of my left ankle. Ran a couple laps with Paul but mostly with Larry.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 Miles @ 8:30/mi pace. Murdock Trail North and around the neighborhood with Paul.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles @ 9:30ish pace. Was in St George to support a brother and friends in IRONMAN Utah 70.3 and ran from Telegraph Road in Washington to John Boy's house in St George. Had plenty of hills in there and warm temps in the 80s. Was glad that my ankle did not bother much at all during or after the run. I'm sure it is partly attributable to my super easy pace.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9/mi pace. Solo around streets of Charlotte, NC.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Brisk walk in Charlotte.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at 8:30ish pace. Ran along the Greenbelt trail in Charlotte, North Carolina. Beautiful and green.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Run split into 2 runs 8 miles with Paul and Wayne up Provo Canyon and a 5K for the Craig Perry Foundation with Dalliene and Jack.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at a 10:00+/-/mi pace. Murdock Trail north with Paul and Lyle and back along the boat road.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5.75 @ 10:39/mi, Looped through Lindon with Paul and Lyle. Easy day. Beautiful morning. Good company. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Race: |
Ogden Half Marathon (13.1 Miles) 01:46:55, Place overall: 366, Place in age division: 19 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| 13.1 Mile at 8:10/mi pace. Beautful course - lots of rain. Rained from start to finish and temps were in the upper 40s-low 50s.
Mile splits (by my watch) were as follows: 8:52, 8:03, 8:14, 8:13, 8:11, 8:11, 8:21, 8:04, 8:09, 7:44, 7:49, 8:04, 8:00, 0:56
Felt great throughout the race. Ran a negative split and realized at the end that I could have pushed harder throughout. I started the race too deep in the pack crossing the start line seven minutes after the gun. I feel like I ran an extra two tenths in the first few miles zig-zagging just to get around all of the people. I also could have trimmed 15-20 seconds per mile for the last two miles while being held up on the narrow walking/hiking trail part of the course. There were about 3-4 others that were running together with me from about mile 3 forward. I was tracking them till about mile 9 and leading them and trading off the lead with them for the last few miles. Two of us crossed the line together in a sprint and the other two crossed within 20 seconds of us. Two of the others were girls in their mid to late 20s and the guy was probably in his early 30s. It provided a good bit of fun competition during the race and prompted me to shorten and/or skip several water stops. I stopped for 2 and a half water stops (1/2 meaning that I ran on the outside of the "chute" and grabbed a powerade and took only one gulp. I only walked a handful of steps through one other water stop and did not walk but merely slowed down for the other stop.
I felt strong at the end and pushed pretty hard for the last few miles even though the last 2.5 miles were flat. It was awesome running right by the new Ogden temple in the last mile of the race.
Was #19 of 109 in my age group, #366 of 3813 overall and #248 of 1336 men. So that means top 20% for age group and gender and top 10% overall. Easily my best placing in several years - also my best training in several years. One of the sad truths about this race is that it is one of the first races in a long time in which I have felt fully trained upon starting the race. I ran fully within myself and could have pushed harder and will push harder at later races in the season.
Merely placing myself at a better starting position at the lineup would have gained me 2 and 1/2 minutes putting me at #184 in my gender #260 overall and #14 in my age division.
| Runner Details |
Race Results |
| Bib: |
6270 |
| Name: |
Kevin Jessop |
| Gender: |
M |
| Age: |
50 |
| Hometown: |
Orem, UT |
|
| Overall: |
366 out of 3813 |
| Men: |
248 out of 1336 |
| M 50-54: |
19 out of 109 |
| Age/Grade: |
62.63% Place: 332 |
| Finish: |
1:46:55 Pace: 8:10 |
| Chip Time: |
1:46:55 |
| Gun Time: |
1:52:45 |
|
| Split Times |
| 5.2 Mi: |
45:34 Pace: 8:46 |
| 10 Mi: |
1:21:20 Pace: 8:08 |
| 11.9 Mi: |
1:37:15 Pace: 8:11 |
|
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles @ 9:37/mi Murdock trail north with Paul. Easy day easy. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| North on Murdock Canal Trail.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:30/mi.
I met up with Paul on the way and we just ran conversational pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran a late night 3 with Alex. Pace was prob 10:00/mi
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 90 minute hike up Dry Canyon with Dalliene and the kids. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:47/mi. Murdock trail north with Paul A guy passed us in the middle and we chased him at about 8:00 pace for a while. Overall it was mostly conversational marathon pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles @ 10:00ish /mi pace. Murdock trail north solo.
Started raining while running which normally doesn't bother me too much, but I had Dash, recently returned from the groomer, and I didn't want to get him dirty so we turned around early.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 7:55/mi from the top of South Fork Canyon (Trefoil) down to the mouth of hte canyon. started out pretty fast @ roughly 7:15-7:30 pace for a couple of miles. I wasn't feeling great and pulled back on the pace and let Paul go on ahead. I felt stronger the more I ran and after a couple of slow 9:15 miles picked up the pace to sub 8:00 pace. Caught Paul about a half mile from the end and raced him in to the finish.
Overall felt good excepting those few miles near the start. I was very tired to start off and am at the front end of a cold. I considered not running but knew I needed this run more than I needed the mid-week shorter runs.
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Time off to recover from a cold
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Time off to recover from a cold
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Time off to recover from a cold
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:59/mi. Murdock trail north with Paul.
Recovering from a cold and this was about all I could do for today.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Race: |
Northridge 3rd Ward 5K (3.107 Miles) 00:23:00, Place overall: 3, Place in age division: 2 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.2 miles @ 8:55 /mi north on the Murdock Canal Trail with Paul.
|
| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles @ 10:00ish pace. North on Murdock Canal Trail solo
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Race: |
Utah Valley Marathon (26.1 Miles) 04:16:48, Place overall: 636, Place in age division: 43 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 26.10 | 0.00 | 0.00 | 26.10 |
| Kevin Jessop
Bib No. 5543
Orem, UTAH
Division:Male 50 to 54
| 13.1 split |
13.10 |
| Time |
Pace |
Rank |
| 1:52:50.5 |
8:37/M |
472 |
| 21 split |
7.90 |
| Time |
Pace |
Rank |
| 1:21:12.1 |
10:17/M |
641 |
| 26.2 |
5.20 |
| Time |
Pace |
Rank |
| 1:02:46.1 |
12:04/M |
820 |
| Finish |
| Chip Time |
Gun Time |
Pace |
| 4:16:48.9 |
4:17:20.7 |
9:48/M |
Overall
Place |
Gender
Place |
Division
Place |
| 636 of 1145 |
388 of 615 |
43 of 68 |
Not my best race;-(
It was not a terrible day, but I don't feel that my time represented my training efforts. I ran 1:45 at the Ogden Half a few weeks ago and felt great at the end. As can be seen by my splits, I just kept slowing and slowing as the race wore on. I felt that I just ran out of gas.
I think that the day before was the reason behind my poor performance: I had a light breakfast then went to a family funeral in which I was asked to take pictures. I ate lunch at 4pm and skipped dinner because I didn't want to eat too late. Race day breakfast was a piece of peanut butter and honey toast. I needed more energy in my system to keep the pace up. I was also battling a cold, but I think that the cold had less of an effect on my performance than the lack of energy tho' it was likely a contributing factor.
I haven't been that tired after a marathon in more than a decade. My legs ached. I got some ibuprofen in me and a good lunch and was feeling great a few hours after the race - better than after many races in which I had finished much stronger.
|
| Night Sleep Time: 0.06 | Nap Time: 0.00 | Total Sleep Time: 0.06 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:30/mile. Murdock trail north solo.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Backpacked into Fehr lake in the Uintas with the scouts including my three boys and their Memphis cousins. Awesome weather and conditions!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ 10:00/mi. Murdock trail north solo
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Instead of running I decided to ride up the Frank trail that includes the water tank hill and the 4 hills beyond that one. Talk about a gut buster! I so wanted to get off and walk but pushed on and finished all of the hills riding. I was definitely much more tired than after any 7 mile run that I have completed all year.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ sub 8:00 pace. North on the Murdock Canal Trail solo.
I was feeling pretty out of shape yesterday because I worked so hard to get up the hills on my mountain bike. I was short on time this morning but wanted a quick workout. 8:00 / mi pace felt good and I'm pleased that I was able to get it down to that pace so easily.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Backpacking in the Uintas for 2 and a half hours with Kate, Andrew and Jack. Alex would have been there but he was working as a ref. Beautiful landscape, company and temps.
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 45 minutes solo north on Murdock Canal Trail. Pushed hard but with no hills.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 65 min. on Murdock Canal trail up canyon solo. Felt good, finished hard.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Bike ride in evening with Jack on trail-a-bike and Dalliene also for half the ride. Got out for a fast 45 min on Murdock Canal Trail. Grateful for the moderate temps and self-generated breeze.
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:40/mi pace. Solo north on Murdock Canal Trail.
Dash was happy to get out after so long a stretch without him. Ran 8:30 /mi pace for first 3 miles and 8:45 for last 2. Felt harder than I'd hoped but at least it was not tooo slow. Temps were warm in low 70s and sun was out and in my eyes for half the distance. Got up early to run but was too tired and slept for another hour+ getting out at 7am.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 8:35/mi. Trefoil to mouth of Provo Canyon with Kevin and Wayne.
Very enjoyable run. A little chilly at first. On the drive up South Fork we saw a bull moose eating leaves off a tree at the wedding reception facility. It was huge and impressive.
Paul pushed hard the two miles between Nunn and Timpanogos parks, pulled away from me and Wayne the first mile (7:37) but we closed on me the second mile and were quickly gaining as Paul faded (8:14).
I was pleased with 8:35/mi overall, about 3:45 marathon pace. We didn't really push the pace except those two miles. The best part was all three of being able to run at about that same pace despite our old agedness.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| 6.1 miles @ 10:46/mi. Water tank hills with Wayne and Paul.
It was great running the water tank hills with old friends again.
We took it easy coming down except Paul and I pushed the Fast Half Mile from 400 E to Main on 1600 N at 6:50/mi.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 6 miles @ 10:07/mi. 2000 N/Dry Canyon/Shoreline trail/1600 N with Paul
I did manage 7:10/mi for 0.5 mile down 1600 N.
It was a beautiful morning and a very enjoyable run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:20/mi pace solo north on Canal trail.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 | 6.00 |
| 6 miles up water tank hills. Solo in the dark. Dont know my pace, I just know it felt slow - ran extra distance up top to add miles. No Dash even. I miss that dog.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 8:17 pace - solo north along Murdock Canal trail.
Temps were warm. I didn't get out till 8am.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 miles @ 9:43/mi. Easy Murdock/Lindon loop with Paul.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:55/mi pace with Kate along the west trail around Bear Lake.
Left late and didnt have time for a long run, but a short run is better than no run. Always good to run with my kids.
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:36/mi. Murdock trail north with Paul.
Easy run beautiful morning good conversation.
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 | 6.00 |
| 6 miles @ 10:38/mi. Water tank hills with Kevin and Paul.
Beautiful morning. School starts tomorrow so we'll be back running at 5:30am instead of 6:00am, so with the shortening days we'll soon be back to dark runs.
The water tank hills are still as steep as ever. It was nice to have company going up. I was super tired on account of back to back 5 hour nights. Didn't feel like pushing today though I did have to push going up after I stopped at the restroom after the first of 5 hills. Paul and Wayne didn't stop for me and it was a good thing. I didn't want to push but did so until I caught them on hill 4. I also pushed on hill 5 and finished 30 seconds ahead of them. Paul was just holding back since he ran a fast half marathon last Saturday. I know he could have gone faster.
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 2.50 | 15.50 |
| 15 miles @ 9:57/mi Trefoil to past Nunns, back to Vivian, back up South Fork a bit
I met Paul and Wayne at Vivian then drove in a single car up to the top of South Fork. Our plan was to run to the mouth of the canyon then back up to Vivian (15+ miles). We met Larry and Jo between Nunns and Timpanogos and decided to turn to head back up earlier than planned so we could run with them for a little while. They turned back at Bridal Veil. We continued on to Vivian.
After we got to Vivian we still needed a couple of more miles so we headed back up South Fork. It was a good run and I felt good even to the end running up the hills.
Amazingly had plenty of energy throughout the rest of the day.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6 miles @ 9:25/mi. Murdock trail north with Paul.
This was just an easy run until we got passed about 2 miles in by a single male runner. We joked with him as he passed that we could run with him if we wanted to, but let him go by. But when we heard additional footsteps behind us, without saying anything to each other we gradually picked up the pace and passed him back though our intent was merely to stay ahead of the additional runners. Felt good to pick up the pace a bit.
Tried out some new Asics GT2000 2s this morning and have pretty much decided that I dont like them. I will give them one additional run on Wednesday before I send them back but I think they are too stiff and just not cushioned enough. That is too bad because I really liked the $63 sale price and I have run in the GT2000s for more than a decade. Other longtime GT2000 users also complained about the stiffness and so they rev'd the shoe quickly and already have a GT2000 3 out. Hopefully that one is better. It is more expensive tho'. Oh well.
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 | 6.00 |
| 6 miles @ 10:06. New Murdock/Lindon/2000 N hill loop with Paul.
Nice cool temps
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 miles @ 9:57/mi pace from Trefoil down towards Utah Lake with Paul and Wayne.
Felt good except felt really slow at the start. Was feeling much better 5 or 6 miles into the run and could have picked up the pace substantially. We did actually get faster as we went along.
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles @ 9:37 /mi pace with Paul along Canal Trail.
Got a new Garmin as an early bday present from Dalliene. Seems to work well.
| Distance |
Time |
Avg Pace |
Calories |
Elevation Gain |
| 4.50 |
43:18 |
9:37 |
564 |
133 |
| mi |
h:m:s |
min/mi |
C |
ft |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 5.54 | 5.54 |
| 5.54 miles @ 10:21 /mi pace up water tank hills with Paul.
Felt tired today and the hills didn't help.
Distance 5.54 mi
Time 57:21
Avg Pace 10:21min/mi
Calories 674 C
Elevation Gain 746 ft
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.61 | 0.00 | 0.00 | 0.00 | 0.00 | 4.61 |
| 4.6 miles @9:24/mi pace with Paul up Murdock Canal trail returning through Lindon by Oak Canyon.
Short run today because I had early meetings. Felt tired - Need more sleep.
587 calories burned in 43:18 minutes
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 7.61 | 7.61 |
| 7.6 miles @ 9:18 /mi pace with Paul and Wayne up Provo Canyon.
Slow on the way up with miles @ 10:36, 10:01, 10:18, 10:28 then down @ 8:29, 7:53 and 8:02
Felt pretty good average HR was at 148 with a max of 171 last few miles were averaging 160+/- BPM, I expect that's where I will be at for most of the marathon next week.
7.61 mi Distance
9:18 min/mi Avg Pace
945 C Calories
1:10:49 Time
466 ft Elev Gain
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:54 /mi pace half with Paul.
Paul did the T-Wolf Trot this morning and we ran together for his warmup. Then I left him to do the race and I got in another 3 miles along the Murdock Canal Trail. Easy pace - cool temps in the low 50s.
6.20 mi Distance
9:25 min/mi Avg Pace
704 C Calories
58:24 Time
169 ft Elev Gain
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.01 | 0.00 | 0.00 | 0.00 | 0.00 | 5.01 |
| 5 Miles @ 9:53/mi pace. Murdock / Lindon loop solo.
Took it easy and intentionally managed only sub 10 minute miles. Was thinking about the marathon on Saturday during the whole run. Not sure how I will do. Heartrate stayed low also.
5.01 mi Distance
9:56 min/mi Avg Pace
588 C Calories
49:44 Time
140 ft Elev Gain
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Race: |
Big Cottonwood Canyon Marathon (26.2 Miles) 03:55:34, Place overall: 586, Place in age division: 40 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Beautiful course starting at Guardsman Pass right at dawn. Felt like I was at the top of the world running down a cliff side. Goal was sub 8min miles.
First 3 miles were at 6:15/mi pace it was so steep with a bit of slowing for water stops and crowds. First 13 miles were decent at 1:45 but when it turned uphill my already cramping right calf just hobbled me. I just nursed it in from mile 18 on. Lost 25 min in the last 8 miles.
3,723 C Calories
Timing
3:55:34 Time
3:55:26 Moving Time
3:56:42 Elapsed Time
9:00 min/mi Avg Pace
9:00 min/mi Avg Moving Pace
6:08 min/mi Best Pace
Elevation
701 ft Elev Gain
5,947 ft Elev Loss
4,432 ft Min Elev
9,682 ft Max Elev
Heart Rate
165 bpm Avg HR
188 bpm Max HR
| 1 |
7:04.0 |
7:04.0 |
7:04 |
1.00 |
-- |
478 |
7:04 |
7:04 |
6:08 |
140 |
148 |
88 |
| 2 |
7:12.3 |
14:16 |
7:12 |
1.00 |
23 |
284 |
7:12 |
7:12 |
6:43 |
156 |
161 |
106 |
| 3 |
7:22.0 |
21:38 |
7:22 |
1.00 |
-- |
316 |
7:22 |
7:22 |
6:50 |
159 |
163 |
111 |
| 4 |
9:58.9 |
31:37 |
9:59 |
1.00 |
130 |
18 |
9:59 |
9:59 |
7:47 |
161 |
174 |
153 |
| 5 |
7:50.7 |
39:28 |
7:51 |
1.00 |
-- |
310 |
7:51 |
7:51 |
7:18 |
162 |
165 |
121 |
| 6 |
7:46.2 |
47:14 |
7:46 |
1.00 |
-- |
331 |
7:46 |
7:46 |
7:08 |
160 |
165 |
118 |
| 7 |
7:32.6 |
54:47 |
7:33 |
1.00 |
-- |
336 |
7:33 |
7:33 |
7:11 |
163 |
167 |
118 |
| 8 |
7:49.0 |
1:02:36 |
7:45 |
1.00 |
-- |
271 |
7:49 |
7:45 |
7:16 |
162 |
168 |
120 |
| 9 |
8:06.8 |
1:10:43 |
8:07 |
1.00 |
-- |
188 |
8:07 |
8:07 |
7:33 |
165 |
167 |
128 |
| 10 |
8:29.9 |
1:19:12 |
8:29 |
1.00 |
31 |
169 |
8:30 |
8:29 |
7:29 |
162 |
167 |
131 |
| 11 |
8:30.8 |
1:27:43 |
8:31 |
1.00 |
50 |
132 |
8:31 |
8:31 |
7:30 |
165 |
169 |
135 |
| 12 |
9:02.8 |
1:36:46 |
9:04 |
1.00 |
58 |
155 |
9:03 |
9:04 |
8:21 |
161 |
166 |
138 |
| 13 |
7:46.4 |
1:44:32 |
7:45 |
1.00 |
80 |
413 |
7:46 |
7:45 |
7:24 |
164 |
169 |
122 |
| 14 |
7:53.6 |
1:52:26 |
7:54 |
1.00 |
-- |
447 |
7:54 |
7:54 |
6:55 |
161 |
172 |
121 |
| 15 |
7:59.1 |
2:00:25 |
8:00 |
1.00 |
-- |
291 |
7:59 |
8:00 |
7:15 |
165 |
173 |
127 |
| 16 |
7:53.3 |
2:08:18 |
7:54 |
1.00 |
17 |
344 |
7:53 |
7:54 |
7:04 |
166 |
172 |
126 |
| 17 |
8:00.7 |
2:16:19 |
8:00 |
1.00 |
-- |
349 |
8:01 |
8:00 |
7:04 |
170 |
175 |
133 |
| 18 |
8:23.3 |
2:24:42 |
8:22 |
1.00 |
-- |
253 |
8:23 |
8:22 |
8:06 |
171 |
174 |
139 |
| 19 |
9:06.0 |
2:33:48 |
9:06 |
1.00 |
42 |
161 |
9:06 |
9:06 |
8:19 |
173 |
178 |
154 |
| 20 |
11:00 |
2:44:48 |
11:01 |
1.00 |
91 |
90 |
11:00 |
11:01 |
9:08 |
173 |
178 |
186 |
| 21 |
12:34 |
2:57:22 |
12:33 |
1.00 |
55 |
51 |
12:34 |
12:33 |
10:01 |
165 |
173 |
200 |
| 22 |
12:02 |
3:09:25 |
11:59 |
1.00 |
93 |
104 |
12:02 |
11:59 |
9:45 |
163 |
172 |
188 |
| 23 |
11:50 |
3:21:14 |
11:49 |
1.00 |
32 |
42 |
11:50 |
11:49 |
10:19 |
167 |
173 |
190 |
| 24 |
10:40 |
3:31:54 |
10:40 |
1.00 |
-- |
67 |
10:40 |
10:40 |
10:01 |
172 |
177 |
179 |
| 25 |
10:29 |
3:42:23 |
10:30 |
1.00 |
-- |
249 |
10:29 |
10:30 |
7:58 |
170 |
177 |
173 |
| 26 |
11:54 |
3:54:17 |
11:53 |
1.00 |
-- |
77 |
11:54 |
11:53 |
9:28 |
169 |
179 |
195 |
| 27 |
1:16.9 |
3:55:34 |
1:17 |
0.2 |
-- |
19 |
8:33 |
8:34 |
8:00 |
183 |
188 |
23 |
| Summary |
3:55:34 |
3:55:34 |
3:55:26 |
26.2 |
701 |
5,947 |
9:00 |
9:00 |
6:08 |
165 |
188 |
3,723 |
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 9:02/mi pace from Trefoil to Mouth of Provo Canyon with Paul and Wayne.
2 weeks to go before St George and we needed another longish run in. Right calf feels much better but not perfect. Dr. Dale helped me out a ton with the massage last Thursday. Calf was tight for the first few miles and I slowed but was able to pick up the pace for the last half as the path got less steep. Last mile was at an 8:30/mi pace which felt good. Heartrate stayed pretty low and averaged 151 bpm bumping up to 172 at end.
10.00 mi Distance
9:02 min/mi Avg Pace
1,263 C Calories
1:30:25 Time
189 ft Elev Gain
Heart Rate
151 bpm Avg HR
178 bpm Max HR
Timing
1:30:25 Time
1:30:24 Moving Time
1:37:19 Elapsed Time
9:02 min/mi Avg Pace
9:02 min/mi Avg Moving Pace
7:37 min/mi Best Pace
Elevation
189 ft Elev Gain
1,231 ft Elev Loss
4,830 ft Min Elev
5,881 ft Max Elev
|
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 10:00/mi pace Murdock Canal Trail north with Paul.
Easy 5 miles. Calf felt fine tho; a little tight for the first mile or so. Temps in low 50s. Heart rate moderate at 145bpm average.
5.00 mi Distance
10:00 min/mi Avg Pace
656 C Calories
Heart Rate
145 bpm Avg HR
157 bpm Max HR
Timing
50:02 Time
49:56 Moving Time
50:29 Elapsed Time
10:00 min/mi Avg Pace
9:59 min/mi Avg Moving Pace
4:46 min/mi Best Pace
Elevation
55 ft Elev Gain
55 ft Elev Loss
4,846 ft Min Elev
4,882 ft Max Elev
656 C Calories
|
| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.35 | 0.00 | 0.00 | 0.00 | 0.00 | 5.35 |
| 5.35 miles @ 9:42/mi. Murdock/Lindon loop with Paul.
Felt tired - need more sleep. Temps were perfect at 54 degrees.
HR was moderate at 146bpm average. Was a bit surprised to see max HR at 168bpm that was coming up the hill to my house at the end.
Heart Rate
146 bpm Avg HR
168 bpm Max HR
Timing
51:52 Time
51:52 Moving Time
51:52 Elapsed Time
9:42 min/mi Avg Pace
9:42 min/mi Avg Moving Pace
4:33 min/mi Best Pace
Elevation
160 ft Elev Gain
173 ft Elev Loss
4,741 ft Min Elev
4,880 ft Max Elev
689 C Calories
|
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5.2 miles @ 9:35/mi. Murdock/Lindon loop with Paul.
Felt tired - need more sleep. Temps were perfect at 55 degrees.
HR was moderate at 141bpm average. Max HR at 159.
Was fun to catch up with an alternate running group that included Steve Earl, Rich Lamoreaux, Gilene Meacham and Brian Johnson. Stopped and chatted with them for a while.
Heart Rate
141 bpm Avg HR
159 bpm Max HR
Timing
49:48 Time
49:36 Moving Time
1:12:43 Elapsed Time
9:35 min/mi Avg Pace
9:32 min/mi Avg Moving Pace
8:01 min/mi Best Pace
Elevation
155 ft Elev Gain
166 ft Elev Loss
4,741 ft Min Elev
4,881 ft Max Elev
627 C Calories
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles @ 9:56/mi pace. Ran solo starting and ending at the Hospital soccer fields before Alex's home soccer game against USA.
Ran up to 800 North and then back along the frontage road towards UVU - finished running out to 400 East along 400 North and then a loop around the hospital grounds.
Felt good. Intentionally ran slow but it didnt feel much easier than a regular weekly run even though my heartrate said otherwise. HR averaged 142 and was in the 120s for the first couple miles.
Heart Rate
142 bpm Avg HR
159 bpm Max HR
Timing
1:02:01 Time
1:01:59 Moving Time
1:07:16 Elapsed Time
9:56 min/mi Avg Pace
9:55 min/mi Avg Moving Pace
7:27 min/mi Best Pace
Elevation
185 ft Elev Gain
181 ft Elev Loss
4,620 ft Min Elev
4,806 ft Max Elev
778 C Calories
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.26 | 0.00 | 0.00 | 0.00 | 0.00 | 4.26 |
| 4.26 miles @ 9:55/ mi Murdock Canal Short Loop with Paul. Temps were warmer than normal and I felt slower than normal. HR was in line with speeds.
Distance
4.26 mi Distance
Calories
512 C Calories
Heart Rate
138 bpm Avg HR
162 bpm Max HR
Timing
42:16 Time
42:09 Moving Time
43:47 Elapsed Time
9:56 min/mi Avg Pace
9:54 min/mi Avg Moving Pace
7:29 min/mi Best Pace
Elevation
157 ft Elev Gain
167 ft Elev Loss
4,741 ft Min Elev
4,879 ft Max Elev
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles @ 9:11/ mi Murdock Canal Short Loop with Paul. Temps were great at 55 degrees. I felt slower than normal for the first mile. We then picked it up and did 7:20 down the Lindon 400 North descent - pushed it for a mile or so before slowing back down to 9ish pace. I would have gone faster but Paul wanted to stay slow before the marathon. HR was in line with speeds.
Distance
4.25 mi Distance
Calories
518 C Calories
Heart Rate
147 bpm Avg HR
167 bpm Max HR
Timing
39:01 Time
39:02 Moving Time
40:42 Elapsed Time
9:11 min/mi Avg Pace
9:11 min/mi Avg Moving Pace
5:00 min/mi Best Pace
Elevation
161 ft Elev Gain
167 ft Elev Loss
4,741 ft Min Elev
4,891 ft Max Elev
|
| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.76 | 0.00 | 0.00 | 0.00 | 0.00 | 4.76 |
| 4.76 miles @10:05/mi pace with Paul thru the neighborhood. Easy run good company and conversation.
Distance
3.15 mi Distance
Calories
386 C Calories
Heart Rate
139 bpm Avg HR
154 bpm Max HR
Timing
31:44 Time
31:38 Moving Time
31:51 Elapsed Time
10:04 min/mi Avg Pace
10:02 min/mi Avg Moving Pace
8:51 min/mi Best Pace
Elevation
105 ft Elev Gain
175 ft Elev Loss
4,760 ft Min Elev
4,853 ft Max Elev
+ the following segment
1.61 mi Distance
10:21 min/mi Avg Pace
211 C Calories
16:39 Time
126 ft Elev Gain
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Race: |
St George Marathon (26.2 Miles) 04:37:53, Place overall: 3902, Place in age division: 252 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Ran with Katy the whole way. Had the opportunity to also run with Jeremy and Jack for a bit, Royce Bybee, and Steve Earl. Saw lots of friends and generally had a great time. Starting temps were great in the low 60s and the light cloud cover kept the rest of the race very pleasant. Kate did great and did not walk at all for the whole distance. We averaged 10:35 but started out at faster min per mile average then trended slower and finished up with some relatively fast miles at 9:40ish pace.
Overall it was just awesome and Kate is already talking about doing it again next year with Liz.
Distance
26.26 mi Distance
Calories
3,498 C Calories
Heart Rate
142 bpm Avg HR
170 bpm Max HR
Timing
4:37:53 Time
4:37:32 Moving Time
4:46:38 Elapsed Time
10:35 min/mi Avg Pace
10:34 min/mi Avg Moving Pace
7:46 min/mi Best Pace
Elevation
510 ft Elev Gain
3,061 ft Elev Loss
2,687 ft Min Elev
5,245 ft Max Elev
| 1 |
9:16.8 |
9:16.8 |
9:16 |
1.00 |
17 |
90 |
9:17 |
9:16 |
8:46 |
134 |
150 |
108 |
| 2 |
9:34.3 |
18:51 |
9:35 |
1.00 |
32 |
35 |
9:34 |
9:35 |
8:58 |
142 |
149 |
121 |
| 3 |
8:46.4 |
27:38 |
8:46 |
1.00 |
-- |
119 |
8:46 |
8:46 |
8:31 |
144 |
152 |
113 |
| 4 |
8:58.7 |
36:36 |
9:00 |
1.00 |
-- |
117 |
8:59 |
9:00 |
8:05 |
145 |
153 |
117 |
| 5 |
11:51 |
48:27 |
11:43 |
1.00 |
2 |
86 |
11:51 |
11:43 |
8:32 |
139 |
155 |
144 |
| 6 |
9:09.0 |
57:36 |
9:09 |
1.00 |
-- |
191 |
9:09 |
9:09 |
7:46 |
137 |
144 |
110 |
| 7 |
9:41.1 |
1:07:17 |
9:42 |
1.00 |
-- |
203 |
9:41 |
9:42 |
9:05 |
136 |
143 |
114 |
| 8 |
11:08 |
1:18:25 |
10:55 |
1.00 |
219 |
107 |
11:08 |
10:55 |
9:19 |
146 |
170 |
146 |
| 9 |
8:46.3 |
1:27:11 |
8:46 |
1.00 |
80 |
42 |
8:46 |
8:46 |
8:05 |
163 |
168 |
135 |
| 10 |
11:01 |
1:38:12 |
11:01 |
1.00 |
26 |
11 |
11:01 |
11:01 |
9:33 |
148 |
163 |
147 |
| 11 |
11:14 |
1:49:26 |
11:15 |
1.00 |
67 |
-- |
11:14 |
11:15 |
10:41 |
149 |
154 |
152 |
| 12 |
10:58 |
2:00:24 |
10:57 |
1.00 |
23 |
19 |
10:58 |
10:57 |
9:52 |
145 |
151 |
143 |
| 13 |
11:05 |
2:11:29 |
11:02 |
1.00 |
-- |
89 |
11:05 |
11:02 |
9:42 |
137 |
145 |
133 |
| 14 |
11:17 |
2:22:46 |
11:17 |
1.00 |
-- |
69 |
11:17 |
11:17 |
10:07 |
135 |
143 |
132 |
| 15 |
10:49 |
2:33:35 |
10:49 |
1.00 |
-- |
200 |
10:49 |
10:49 |
10:08 |
136 |
144 |
128 |
| 16 |
10:56 |
2:44:32 |
10:57 |
1.00 |
-- |
250 |
10:56 |
10:57 |
9:36 |
133 |
144 |
125 |
| 17 |
10:51 |
2:55:22 |
10:51 |
1.00 |
-- |
131 |
10:51 |
10:51 |
10:00 |
137 |
148 |
130 |
| 18 |
12:24 |
3:07:47 |
12:24 |
1.00 |
-- |
155 |
12:24 |
12:24 |
10:11 |
132 |
139 |
139 |
| 19 |
13:07 |
3:20:54 |
13:08 |
1.00 |
18 |
50 |
13:07 |
13:08 |
11:12 |
134 |
145 |
152 |
| 20 |
12:00 |
3:32:54 |
11:59 |
1.00 |
-- |
111 |
12:00 |
11:59 |
10:09 |
133 |
142 |
138 |
| 21 |
10:16 |
3:43:10 |
10:16 |
1.00 |
-- |
280 |
10:16 |
10:16 |
9:24 |
134 |
147 |
119 |
| 22 |
10:45 |
3:53:55 |
10:45 |
1.00 |
26 |
109 |
10:45 |
10:45 |
9:31 |
144 |
153 |
138 |
| 23 |
9:43.3 |
4:03:39 |
9:44 |
1.00 |
-- |
234 |
9:43 |
9:44 |
8:35 |
149 |
164 |
131 |
| 24 |
9:40.8 |
4:13:19 |
9:41 |
1.00 |
-- |
169 |
9:41 |
9:41 |
8:42 |
153 |
160 |
137 |
| 25 |
10:52 |
4:24:11 |
10:51 |
1.00 |
-- |
112 |
10:52 |
10:51 |
10:15 |
152 |
156 |
151 |
| 26 |
11:13 |
4:35:24 |
11:13 |
1.00 |
-- |
81 |
11:13 |
11:13 |
9:20 |
153 |
159 |
158 |
| 27 |
2:29.2 |
4:37:53 |
2:30 |
0.26 |
-- |
-- |
9:29 |
9:32 |
8:08 |
159 |
169 |
37 |
| Summary |
4:37:53 |
4:37:53 |
4:37:32 |
26.26 |
510 |
3,061 |
10:35 |
10:34 |
7:46 |
142 |
170 |
3,498 |
|
| Night Sleep Time: 3.75 | Nap Time: 0.00 | Total Sleep Time: 3.75 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.53 | 0.00 | 0.00 | 0.00 | 0.00 | 4.53 |
| 4.5 miles @ 9:01 /mi pace. North solo on Murdock Canal. Ran the first 3 miles at 9 min pace then picked it up to 8:30 /mi before cooling down.
Distance
4.53 mi Distance
Calories
559 C Calories
Heart Rate
150 bpm Avg HR
167 bpm Max HR
Timing
40:49 Time
40:30 Moving Time
40:49 Elapsed Time
9:01 min/mi Avg Pace
8:57 min/mi Avg Moving Pace
8:04 min/mi Best Pace
Elevation
76 ft Elev Gain
54 ft Elev Loss
4,846 ft Min Elev
4,880 ft Max Elev
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.30 | 0.00 | 2.00 | 0.00 | 0.00 | 5.30 |
| 5.3 mles @ 8:58 / mi pace. Solo on Murdock Canal Lindon Loop. Trying to run a faster average with a few tempo miles into most runs. Mile 2 was 8:16 and mile was 8:07. Felt pretty good. HR was in line at 154 bpm average. Not sure why the elevation record was awol on my Garmin - oh well.
Distance
5.30 mi Distance
Calories
675 C Calories
Heart Rate
154 bpm Avg HR
170 bpm Max HR
Timing
Time 47:16
Moving Time 52:12
Elapsed Time 8:58 min/mi
Avg Pace 8:55 min/mi
7:32 min/mi Best Pace
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Went cycling for 55 min. (approx. 6 miles of running equivalent) 30 min was at easy pace and last 20 min was near threshold pace. First 30 min had HR under 120 bpm and last 25 min. averaged about 165bpm
Distance
15.04 mi Distance
Calories
770 C Calories
Timing
53:00 Time
53:00 Moving Time
53:00 Elapsed Time
17.0 mph Avg Speed
17.0 mph Avg Moving Speed
19.0 mph Max Speed
Elevation
77 ft Elev Gain
59 ft Elev Loss
4,830 ft Min Elev
4,875 ft Max Elev
Temperature
60.0 °F Avg Temp
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.60 | 0.00 | 4.00 | 0.00 | 0.00 | 5.60 |
| 5.6 miles @ 8:26 overall pace. Murdock Canal out n back solo. Temps were in low 40s even at 8am. First mile was at 8:39, then 8:03:7:57, 7:57 before cooling down at 9ish pace. Felt good the whole time. Was trying out new shoes that I was kinda planning on returning. I decided I like them well enough since the price was so good and they felt fine today. At least they look good.
Distance
5.60 mi Distance
Calories
709 C Calories
Heart Rate
160 bpm Avg HR
176 bpm Max HR
Timing
47:15 Time
46:58 Moving Time
47:15 Elapsed Time
8:26 min/mi Avg Pace
8:23 min/mi Avg Moving Pace
6:21 min/mi Best Pace
Elevation
83 ft Elev Gain
86 ft Elev Loss
4,824 ft Min Elev
4,881 ft Max Elev
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.44 | 0.00 | 0.00 | 0.00 | 2.00 | 5.44 |
| 5.44 miles @ 9:25 / mi pace. Murdock Canal to 2000 N to Timp HS solo. Felt tired adn a bit slow. Pace was not bad considering the hills.
Distance
5.44 mi Distance
Calories
667 C Calories
Heart Rate
145 bpm Avg HR
168 bpm Max HR
Timing
51:13 Time
50:56 Moving Time
53:02 Elapsed Time
9:25 min/mi Avg Pace
9:22 min/mi Avg Moving Pace
2:11 min/mi Best Pace
Elevation
412 ft Elev Gain
417 ft Elev Loss
4,807 ft Min Elev
5,140 ft Max Elev
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| Went cycling for 50 min. (approx. 6 miles of running equivalent) Pushed the pace the entire route. HR under averaged 140s bpm climbing to high 150s bpm for last half.
Distance
15.05 mi Distance
Calories
629 C Calories
Heart Rate
143 bpm Avg HR
158 bpm Max HR
Timing
49:50 Time
49:17 Moving Time
51:29 Elapsed Time
18.1 mph Avg Speed
18.3 mph Avg Moving Speed
30.1 mph Max Speed
Elevation
132 ft Elev Gain
137 ft Elev Loss
4,830 ft Min Elev
4,892 ft Max Elev
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.12 | 0.00 | 4.00 | 0.00 | 0.00 | 8.12 |
| 8.12 miles @ 8:50 / mi pace. Up Provo Canyon with Paul and Wayne. Great temps, great company. Saw Mark Widmer and his brother Brian at the mouth of the canyon. Great to be running with people again. Have had a couple of weeks of mostly solo runs,
Pushed a few miles (miles 5,6 & 8) at sub 8:00/mi pace. Felt good. Paul nor Wayne wanted to run at the 8:00/mi pace with me. HR commensurate with effort. Decided that if Im going to start racing faster, I have to start training faster. At least a couple miles of each run (other than recovery runs) should be fast. Unfortunately the elevation was off again on my Garmin - oh well.
Distance
8.12 mi Distance
Calories
1,058 C Calories
Heart Rate
158 bpm Avg HR
178 bpm Max HR
Timing
1:11:39 Time
1:11:03 Moving Time
1:13:01 Elapsed Time
8:50 min/mi Avg Pace
8:45 min/mi Avg Moving Pace
6:01 min/mi Best Pace
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.20 | 0.00 | 4.00 | 0.00 | 0.00 | 4.20 |
| 4.2 miles @ 8:10/mi pace. Murdock Canal north solo. Temps were cool and nice. Wore a long sleeve shirt for the first time this season and it felt good. Pushed the pace since I did not have much time. Dalliene and the kids came back last night and I slept in a bit and didn't get out till they were off to school.
Distance
4.01 mi Distance
Calories
509 C Calories
Heart Rate
156 bpm Avg HR
169 bpm Max HR
Timing
32:44 Time
32:28 Moving Time
32:44 Elapsed Time
8:10 min/mi Avg Pace
8:06 min/mi Avg Moving Pace
7:33 min/mi Best Pace
Elevation
51 ft Elev Gain
34 ft Elev Loss
4,845 ft Min Elev
4,879 ft Max Elev
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:36/mi pace. Murdock Canal to Will's Pit Stop and back solo. Feel better for having run but sure didnt want to get out this morning. Have had a couple of stressful busy days and needed a little extra sleep. Do not generally drink soad but had 2 DPs just to stay alert and energized, Since Paul is not running for a few days, I went a little later at 8:15am. Temps were cold (43 degrees) but good - wind was strong coming out of the canyon. Had a light tailwind on return trip. Elevation not working on Garmin again - that's kind of weird.
Distance
5.01 mi Distance
Calories
592 C Calories
Heart Rate
151 bpm Avg HR
169 bpm Max HR
Timing
43:06 Time
42:46 Moving Time
43:06 Elapsed Time
8:36 min/mi Avg Pace
8:32 min/mi Avg Moving Pace
7:04 min/mi Best Pace
Temperature
43.0° and windy
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.62 | 1.00 | 1.00 | 0.00 | 0.00 | 8.62 |
| 8.6 miles @ 8:47/mi pace. Murdock Canal North with Wayne, Paul and Larry. First few miles were slow, then faster, then a couple of fast miles (8:19 adn 7:23) then cooldown at 9/mi pace. Good company and great run.
Distance
8.62 mi Distance
Calories
1,044 C Calories
Heart Rate
140 bpm Avg HR
177 bpm Max HR
Timing
1:24:22 Time
1:23:40 Moving Time
1:31:27 Elapsed Time
9:47 min/mi Avg Pace
9:42 min/mi Avg Moving Pace
3:03 min/mi Best Pace
Elevation
175 ft Elev Gain
177 ft Elev Loss
4,779 ft Min Elev
4,880 ft Max Elev
Temperature
43 degrees
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.76 | 0.00 | 0.00 | 0.00 | 0.00 | 5.76 |
| 5.76 miles @ 9:17/mi pace. North on Canal Trail with Paul. We were both tired today though I think Paul was especially tired from lack of sleep. I only got 4 hours last night which was not enough. Temps were nice and we had a full moon to run by. Next week will be the end of DST but it wont really change anything with the dark/light of our runs.
Distance
5.76 mi Distance
Calories
685 C Calories
Heart Rate
144 bpm Avg HR
165 bpm Max HR
Timing
53:29 Time
53:05 Moving Time
56:06 Elapsed Time
9:17 min/mi Avg Pace
9:13 min/mi Avg Moving Pace
4:53 min/mi Best Pace
Elevation
153 ft Elev Gain
154 ft Elev Loss
4,797 ft Min Elev
4,882 ft Max Elev
Temp
39.0° and clear
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 8:53/mi pace. Murdock to Lindon loop with Paul. Had some fast and slow miles - 8:06/mi to 9:12/mi. I guess it's good that 9 minute miles are feeling slow these days. Temps were cool at 34 degrees.
Distance
5.25 mi Distance
Calories
614 C Calories
Heart Rate
146 bpm Avg HR
165 bpm Max HR
Timing
46:36 Time
46:23 Moving Time
52:41 Elapsed Time
8:53 min/mi Avg Pace
8:50 min/mi Avg Moving Pace
3:54 min/mi Best Pace
Elevation
166 ft Elev Gain
196 ft Elev Loss
4,741 ft Min Elev
4,886 ft Max Elev
Temps
34.0° and slightly windy
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 miles @ 8:27/mi pace. Solo to 800 North and back. Got some much needed sleep this morning and went on an evening run before dinner. Didn't have time for more than 4 miles but it was certainly better than nothing.
Distance
4.01 mi Distance
Calories
480 C Calories
Heart Rate
154 bpm Avg HR
165 bpm Max HR
Timing
33:51 Time
33:35 Moving Time
34:19 Elapsed Time
8:27 min/mi Avg Pace
8:22 min/mi Avg Moving Pace
5:08 min/mi Best Pace
Elevation
56 ft Elev Gain
82 ft Elev Loss
4,816 ft Min Elev
4,863 ft Max Elev
Temp
45.0° and light rain
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 9:41/mi pace. Murdock Trail north with Paul starting out with Larry and Jo. Great temps and great company. Got in 25 miles for the week. First couple miles were at 13/mi then 11/mi then finished out at 9ish pace dropping to 8:30 for the last mile.
Distance
10.00 mi Distance
Calories
1,212 C Calories
Heart Rate
141 bpm Avg HR
170 bpm Max HR
Timing
1:36:55 Time
1:36:20 Moving Time
1:39:37 Elapsed Time
9:41 min/mi Avg Pace
9:38 min/mi Avg Moving Pace
5:27 min/mi Best Pace
Elevation
163 ft Elev Gain
168 ft Elev Loss
4,780 ft Min Elev
4,880 ft Max Elev
Temp
43.0° and cloudy
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:10/mi pace. Murdock Canal South to Will's with Paul. I felt slow and the 9/mi pace seemed harder thatn it should have been. Did sub 8 coming up the hill from Will's. That felt good.
Distance
6.01 mi Distance
Calories
704 C Calories
Heart Rate
143 bpm Avg HR
162 bpm Max HR
Timing
55:04 Time
54:44 Moving Time
57:51 Elapsed Time
9:10 min/mi Avg Pace
9:07 min/mi Avg Moving Pace
2:59 min/mi Best Pace
Elevation
133 ft Elev Gain
163 ft Elev Loss
4,779 ft Min Elev
4,876 ft Max Elev
Temps
45.0° and windy at the mouth of the canyon.
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Quick 4 miles @ 8:34/mi pace. Solo South on Murdock Canal Trail to 800 looping back on 400 East. Temps were cold @ 38 degrees (at 8am), but I was well dressed for it. Kinda sad to have it feeling like winter. Overcast skies. Didn't make it out yesterday but just had to get a few miles in.
Distance
4.08 mi Distance
Calories
477 C Calories
Heart Rate
150 bpm Avg HR
170 bpm Max HR
Timing
34:57 Time
34:40 Moving Time
36:04 Elapsed Time
8:34 min/mi Avg Pace
8:30 min/mi Avg Moving Pace
6:36 min/mi Best Pace
Elevation
70 ft Elev Gain
67 ft Elev Loss
4,806 ft Min Elev
4,864 ft Max Elev
Temps
39 degrees and overcast
|
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.13 | 0.00 | 0.00 | 0.00 | 0.00 | 10.13 |
| 10 miles @ 9:22/mi pace. Cold Saturday morning run in daylight hours with Paul. Good company and a decent tho' not especially fast pace.
Distance
10.13 mi Distance
Calories
1,235 C Calories
Heart Rate
145 bpm Avg HR
156 bpm Max HR
Timing
1:34:52 Time
1:34:11 Moving Time
1:34:52 Elapsed Time
9:22 min/mi Avg Pace
9:18 min/mi Avg Moving Pace
5:13 min/mi Best Pace
Elevation
124 ft Elev Gain
127 ft Elev Loss
4,830 ft Min Elev
4,883 ft Max Elev
Weather
25.0° Clear
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 10:00/mi pace. Cold, snowy and wet. I'll call it a victory for even getting out.
Distance
5.00 mi Distance
Calories
588 C Calories
Heart Rate
136 bpm Avg HR
158 bpm Max HR
Timing
50:03 Time
49:32 Moving Time
53:42 Elapsed Time
10:01 min/mi Avg Pace
9:54 min/mi Avg Moving Pace
6:36 min/mi Best Pace
Elevation
143 ft Elev Gain
123 ft Elev Loss
4,751 ft Min Elev
4,881 ft Max Elev
Temps
34.0° Cloudy 6 mile/hr wind
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| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4.2 miles @ 9:02/mi pace. Murdock Canal Bowtie catching the hill on 400 N Lindon and the 2000 North hill to 400 E then down to THS and back. Super cold at 23 degrees. I was pretty well dressed for it but would have worn warmer pants had I known it was that cold.
Distance
4.20 mi Distance
Calories
485 C Calories
Heart Rate
148 bpm Avg HR
173 bpm Max HR
Timing
36:10 Time
35:44 Moving Time
36:10 Elapsed Time
9:02 min/mi Avg Pace
8:55 min/mi Avg Moving Pace
7:10 min/mi Best Pace
Elevation
216 ft Elev Gain
251 ft Elev Loss
4,806 ft Min Elev
4,974 ft Max Elev
Temps
23.0° Fair
Feels like 23.0°
79% humidity
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 2.00 | 0.00 | 1.00 | 9.00 |
| 9 miles @ 8:54/mi pace. North on Murdock Canal Trail then uphill swinging by Paul and Sasha's house below the G. Started off slow but got faster as the run progressed.
Distance
9.00 mi Distance
Calories
1,162 C Calories
Heart Rate
156 bpm Avg HR
176 bpm Max HR
Timing
1:20:13 Time
1:19:33 Moving Time
1:22:28 Elapsed Time
8:54 min/mi Avg Pace
8:50 min/mi Avg Moving Pace
7:15 min/mi Best Pace
Elevation
313 ft Elev Gain
345 ft Elev Loss
4,816 ft Min Elev
5,051 ft Max Elev
Temps
34.0° Clear
Feels like 34.0°
64% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 miles @ 9:10/mi pace. South on Murdock Canal to 800 N to 400 E then back. Solo on a cold and windy morning. Felt sluggish even tho' pace wasn't too bad. Was glad to be out by mile 2 but was kinda regretting it in the first half mile. W/O Paul in the early morning, it is harder to get out at 5:30am. Run was shorter because I ran later and didn't have as much time. Temps were at 28 degrees but felt colder with the wind.
Distance
4.10 mi Distance
Calories
497 C Calories
Heart Rate
147 bpm Avg HR
170 bpm Max HR
Timing
37:35 Time
37:19 Moving Time
38:03 Elapsed Time
9:10 min/mi Avg Pace
9:06 min/mi Avg Moving Pace
6:56 min/mi Best Pace
Elevation
69 ft Elev Gain
62 ft Elev Loss
4,806 ft Min Elev
4,866 ft Max Elev
Temps
28.0° Mostly Clear 12
Feels like 18.0°
12 mph NW wind
63% humidity
|
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.51 | 0.00 | 0.00 | 0.00 | 0.00 | 5.51 |
| 5.5 miles @ 9:58 pace. Murdock Canal North Loop thru Lindon solo. Ran with Martin Wright for about a mile before he left cause I couldnt hang with his 7:03/mi pace. I was super tired and should have just slept in but thought Paul was going to join me after a week and a half hiatus. Temps were cold but manageable.
Distance
5.51 mi Distance
Calories
703 C Calories
Timing
54:55 Time
54:21 Moving Time
1:02:18 Elapsed Time
9:58 min/mi Avg Pace
9:52 min/mi Avg Moving Pace
7:02 min/mi Best Pace
Elevation
135 ft Elev Gain
140 ft Elev Loss
4,742 ft Min Elev
4,881 ft Max Elev
Temps
28.0° Mostly Clear 3
Feels like 28.0°
3 mph ESE wind
74% humidity
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| Thanksgiving day walk with D and Kate. Took a little more than an hour.
Distance
3.75 mi Distance
Calories
344 C Calories
Timing
1:10:00 Time
3.2 mph Avg Speed
Temperature
34.0 °F Avg Temp
34.0 °F Min Temp
34.0 °F Max Temp
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| 4.3 miles @ 9:16/mi pace. Murdock Canal bowtie taking the Lindon horse trail up to 400 E Lindon. Solo in cold sunnyish weather. HR a little high because of the hills I guess. Felt slow and tired but I think it was largely due to the cold.
Distance
4.30 mi Distance
Calories
592 C Calories
Heart Rate
159 bpm Avg HR
181 bpm Max HR
Timing
39:51 Time
39:44 Moving Time
40:53 Elapsed Time
9:16 min/mi Avg Pace
9:14 min/mi Avg Moving Pace
6:56 min/mi Best Pace
Elevation
342 ft Elev Gain
368 ft Elev Loss
4,807 ft Min Elev
5,085 ft Max Elev
Temps
27.0° Partly Cloudy 7
Feels like 19.0°
7 mph N wind
46% humidity
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| 3.7 miles @ 9:41/mi pace. Murdock Canal trail with Paul. Cold and snowy.
Distance
3.70 mi Distance
Calories
464 C Calories
Timing
35:48 Time
35:41 Moving Time
35:48 Elapsed Time
9:41 min/mi Avg Pace
9:39 min/mi Avg Moving Pace
8:33 min/mi Best Pace
Elevation
86 ft Elev Gain
101 ft Elev Loss
4,800 ft Min Elev
4,883 ft Max Elev
Temps
19.0° Fair
Feels like 19.0°
73% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 miles @ 9:00/mi pace. Murdock Canal north with Paul. It was good to get out with Paul even tho' it was rather cold.
Distance
4.10 mi Distance
Calories
516 C Calories
Timing
36:55 Time
36:40 Moving Time
38:36 Elapsed Time
9:00 min/mi Avg Pace
8:57 min/mi Avg Moving Pace
7:27 min/mi Best Pace
Elevation
152 ft Elev Gain
152 ft Elev Loss
4,780 ft Min Elev
4,886 ft Max Elev
Temps
16.0° Fair 8
Feels like 5.0°
8 mph S wind
73% humidity
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5.2 miles @ 8:52/mi. pace. Murdock Canal North with Paul on a beautiful mild morning at 7:30am
Distance
5.10 mi Distance
Calories
642 C Calories
Timing
45:35 Time
45:13 Moving Time
45:35 Elapsed Time
8:56 min/mi Avg Pace
8:52 min/mi Avg Moving Pace
7:42 min/mi Best Pace
Elevation
90 ft Elev Gain
116 ft Elev Loss
4,800 ft Min Elev
4,881 ft Max Elev
Temps
30.0° Mostly Cloudy
Feels like 30.0°
80% humidity
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| 4.2 miles @ 9:19/mi pace. South on Murdock Canal Trail Loop solo. Overcast with mild temps. Felt slow but that;s ok since I feel I am just getting back into running even though I have only been sketchy for 3 weeks or so.
Distance
4.10 mi Distance
Calories
516 C Calories
Timing
38:09 Time
37:58 Moving Time
38:09 Elapsed Time
9:19 min/mi Avg Pace
9:16 min/mi Avg Moving Pace
6:59 min/mi Best Pace
Elevation
47 ft Elev Gain
46 ft Elev Loss
4,806 ft Min Elev
4,865 ft Max Elev
Temps
30.0° Mostly Cloudy 4
Feels like 30.0°
4 mph wind
86% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:09 pace. North on Murdock Canal with Paul. Company was good temps were cold. Felt colder than the 27 degrees stated by the weather service.
Distance
6.10 mi Distance
Calories
764 C Calories
Timing
55:47 Time
55:22 Moving Time
59:46 Elapsed Time
9:09 min/mi Avg Pace
9:05 min/mi Avg Moving Pace
8:03 min/mi Best Pace
Elevation
133 ft Elev Gain
141 ft Elev Loss
4,780 ft Min Elev
4,884 ft Max Elev
Temps
27.0° Mostly Clear 3
Feels like 27.0°
3 mph NE wind
80% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles @ 9:50/mi pace. Murdock Canal Trail North. I'll call it a victory just getting out on this cold and snowy morning. I am really grateful that the Murdock Canal trail is plowed of the snow. Makes life just that much better on days like today.
Distance
4.00 mi Distance
Calories
508 C Calories
Timing
39:07 Time
38:59 Moving Time
39:07 Elapsed Time
9:50 min/mi Avg Pace
9:45 min/mi Avg Moving Pace
6:54 min/mi Best Pace
Elevation
69 ft Elev Gain
51 ft Elev Loss
4,846 ft Min Elev
4,882 ft Max Elev
Temps
28.0° Showers 14
Feels like 17.0°
14 mph NW wind
74% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.04 | 0.00 | 0.00 | 0.00 | 0.00 | 4.04 |
| 4 miles @ 8:45 pace. Murdock Canal Trail north solo. Cold and cloudy.
Distance
4.04 mi Distance
Calories
506 C Calories
Timing
35:20 Time
35:02 Moving Time
35:20 Elapsed Time
8:45 min/mi Avg Pace
8:40 min/mi Avg Moving Pace
7:12 min/mi Best Pace
Elevation
73 ft Elev Gain
69 ft Elev Loss
4,846 ft Min Elev
4,882 ft Max Elev
Temps
28.0° Partly Cloudy 10
Feels like 19.0°
10 mph SE wind
74% humidity
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.01 | 0.00 | 0.00 | 0.00 | 0.00 | 4.01 |
| 4 miles @ 8:50/mi pace. North solo on Murdock Canal Trail. Cold but sunny. Went in middle of afternoon.
Distance
4.01 mi Distance
Calories
514 C Calories
Heart Rate
157 bpm Avg HR
174 bpm Max HR
Timing
35:23 Time
34:59 Moving Time
35:23 Elapsed Time
8:50 min/mi Avg Pace
8:44 min/mi Avg Moving Pace
5:43 min/mi Best Pace
Elevation
69 ft Elev Gain
45 ft Elev Loss
4,845 ft Min Elev
4,883 ft Max Elev
Temps
19.0° Mostly Clear
Feels like 19.0°
67% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 771.00 | 22.00 | 218.05 | 0.00 | 58.90 | 1069.95 |
|
| Night Sleep Time: 714.86 | Nap Time: 0.00 | Total Sleep Time: 714.86 | |
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