| Location: slc,ut, Member Since: Jan 16, 2013 Gender: Male Goal Type: Recover From Injury Running Accomplishments: 5k - 17:26
1/2 Marathon - 1:19:13
Marathon - 2:54:14
Wasatch 100 - 23:20
Short-Term Running Goals: Sub-1:20 half
Sub-2:50 full
50 miler Personal: james clissold
started running in 2012
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 120.85 | 17.00 | 3.00 | 0.00 | 140.85 |
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| Kinvara 8 (black/green) Miles: 62.00 | Kinvara 6 (white/orange) Miles: 48.25 | Kinvara 5 (blue 4) Miles: 30.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
| 16 - 5.4 up the canyon. 1.4 down easy. 4 down at MP. 2 out and 2 back at MP. cooldown.
last 1/2 to 1/4 of the tempo was rough.
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| Kinvara 8 (black/green) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 - easy southern loop extended - 7:34
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| Kinvara 6 (white/orange) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 1.00 | 0.00 | 5.35 |
| 1 mile fun run with the ward. bested my time from last year and ran a 5:42
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| Kinvara 5 (blue 4) Miles: 5.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 - navy in the stroller - 8:59 - southern loop extended
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| Kinvara 6 (white/orange) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 8 - 1/4 mile repeats with 1/4 rests - did 8 of them along the southern loop
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| Kinvara 5 (blue 4) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 - Moved the long run to Friday so Scott could go boating with his family tonight and tomorrow.
northern loop up to wasatch to fort union. water stop at the fountain of youth and the bike wash. clif bar at the bike wash
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| Kinvara 8 (black/green) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 - easy with elliot
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| Kinvara 6 (white/orange) Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 - stroller with navy on the southern loop slightly extended
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| Kinvara 5 (blue 4) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 - modified southern loop with a hair north on 2300 to 2700. ran at night because tuesday morning is tough with my early meeting.
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| Kinvara 8 (black/green) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 - pushing navy on southern loop with slight modification
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| Kinvara 5 (blue 4) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 - northern loop pushing navy
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| Kinvara 6 (white/orange) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 - northern loop solo. tried to take it easy with tomorrow in mind
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| Kinvara 6 (white/orange) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
| 20 - guardsman's pass to the mouth of the canyon and north one mile and back. "tempovals" = intervals at tempo or marathon pace. 2 easy 2 at MP all the way down the canyon and 1 mile MP for the out. 9 total at MP with an average of 6:29. Need to be closer to about 6:25 on race day I think for the miles in the canyon. The fourth mile is a rough one as it loops up through the Brighton parking lot. That will be interesting on race day.
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| Kinvara 8 (black/green) Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 120.85 | 17.00 | 3.00 | 0.00 | 140.85 |
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| Kinvara 8 (black/green) Miles: 62.00 | Kinvara 6 (white/orange) Miles: 48.25 | Kinvara 5 (blue 4) Miles: 30.60 |
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