| Location: orem,ut,usa Member Since: Jan 02, 2006 Gender: Female Goal Type: Other Running Accomplishments:
PR-St. George marathon 3:01:03 (2013) Provo City half (2013) 1:24:18, Nebo half marathon 1:21:16, Ogden Marathon(2013) 3:07:44, Dixie 15k 58:36, Running of the leopards 5k (2013) 18:48, Des news 10k 40:20, Half Ironman 2016, Boston Marathon x3, 2nd place in Pony Express 50 miler
1st place overall womans in Spanish fork 1/2 marathon, Tristate 1/2 marathon, Death Valley 1/2 marathon, and the Utah Valley marathon (4-12-08)
Short-Term Running Goals: See what my 40's bring next year
Get my grove back Long-Term Running Goals: Run a sub 3 hour marathon and have a blast doing it.
Have fun and enjoy the process Personal: I am married with 3 lovely children 26, 18, &12and a dog named Koda and a cat named Blue. Love to run and be outside. I believe that if you think you can do it and you work hard enough any thing is possible. Life flashes by in the blink of an eye, enjoy it while it last and remember there is a lot more to life than running. I coach high school swim and love it! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1877.30 | 48.50 | 31.20 | 0.60 | 1129.50 | 3087.10 |
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| Kinvara 6 Miles: 375.00 | Kinvara Green & Blue Miles: 19.00 | New Kinvara 6 Same Color Miles: 429.50 | Kinvara Ugly Green Miles: 335.70 | SK Go Run 4 Black Miles: 170.80 | Sketchers Red/white/blue 1 Miles: 160.60 | Kinvara Pretty Green Miles: 441.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| Swam for 45mins then did spin for and hour
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Birthday run form Gurus then breakfast.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| Went to the gym and ran for 5 miles and then did spin class.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 2.00 | 9.30 |
| Early run with amanda and Marie was slow and tired this morning.
new HIIT mostly legs then swam and hour
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 6.00 | 13.50 |
| Man I am sore and tired from yesterday! Got up and ran with amanda and Rebecca easy 7.5. Yoga and spin didn't think I was going to make it through spin but I did
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| Kinvara Green & Blue Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hiit
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| Roads where bad so I went to the gym ran 5 miles @8 avg and then did spin, I will be teaching next week😁
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Easy run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 | 12.00 |
| Gym TM @8 avg then taught my 1st spin class then 1 more on the mill at 7:20
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 2.00 | 8.20 |
| Run-HIIT- swim 1 hour
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| Yoga
P.M. Ran with the soccer boys at the byu indoor track 5 laps to a mile, 9 lap warmup 6x hard lap with a lap easy then cool down. Running hard feels foreign hard laps where between 1:06-1:08
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| HIIT and an easy 5
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| Kinvara Green & Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| Yoga then taught spin hills and sprints then added on after class
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.70 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 |
| Easy run with Marie
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 6.00 | 13.20 |
| Went and did spin and then ran with Marie and Rebecca we went up some monster hills
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| HIIT then went to the gym cause the roads where icy. Treadmills where all being used so I ran around their track ( which is super awkward) for 2 miles until a TM became free then hopped on the TM and did a 3 mile tempo in 21:30/7:10. I have some work to do to get my speed back. Then swam for an hour
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
| Yoga
spin class with add on
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| HIIT then a easy run by myself. I am sick again, I just got over my last cold and I'm sick again! Geez
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.60 | 0.00 | 0.00 | 0.00 | 6.00 | 13.60 |
| Ran with my gals this morning/ yoga/ then taught spin class
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy run with Rebecca and Marie
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga
this week will be a recovery week. Meaning I'm going to cut way back my body is worn down and is in need of some down time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Lost one spin shoe, taught spin, found my spin shoe Velcroed to a blanket on my bed when I came home. Yes!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 2.00 | 9.30 |
| Run with Marie and amanda, HIIT, masters swim class
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just yoga☺️
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| HIIT
not feeling good again super achy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 | 9.00 |
| Did some yoga with my mom then taught some spin to a lot of really hard workers then ran 3 miles on the TM.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick at the doctor to make sure I don't have strep
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 16 weeks of half ironman training starts now. That means running less and biking/swimmimg more, this is a hard one for me....my true love is running but I am super excited to finally mark this one off my bucket list!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| Swan 30 mins before I taught spin then added on after class for 85 mins of spinning
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.60 | 0.00 | 0.00 | 0.00 | 2.00 | 8.60 |
| Got up and ran with amanda at the byu indoor track, very cold and icy out. HIIT and then masters swim class.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 | 8.00 |
| Yoga then taught spin, subbed for a girl worked on up tempo stuff. Then ran 2 fast miles 7:05 and 7:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Just under 9 miles with amanda and Rebecca. Cold and some ice. Then HIIT
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 6.00 | 8.50 |
| Yoga then taught spin "tried" to keep it a little bit easier cause my legs are toast and I'm going to attempt to race a hard 5k tomorrow😁 then super easy on the TM 8:35 avg
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| | Race: |
Striders 5k (3.1 Miles) 00:23:42, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 3.10 | 0.00 | 2.00 | 11.10 |
| This was by far the hardest 5k I've ever done. Warmed up 1.5 miles with ericka ran the race not trained for speed or hills so this was tough and I didn't do as good as I thought I would but oh well I really don't care at this point. Cooled down with ericka
PM swam for 45 mins
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 12.00 | 13.00 |
| Went early to ride before I taught spin, worked on up tempo stuff with some hills mixed in. Then ran 1 mile @7:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 2.00 | 9.30 |
| Ran with amanda and Marie 8:23 avg-HIIT- masters swim class 1 hour of swimming.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| Ran on the TM before I taught spin
yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Ran on the TM did 6,5,4,3,2 @ 7 pace then swam 50 mins
hiit
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| Kinvara Green & Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 | 9.50 |
| Spin before I taught hill day 1:35
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 5.50 | 15.50 |
| Did 55 mins of easy spin before meeting with Marie and amanda for a run 8:03 avg legs where toast by the end
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.60 | 0.00 | 0.00 | 0.00 | 6.00 | 12.60 |
| Bike working on up tempo keeping mph around 18 for 5 then 1 min rest repeat for an hour then ran 6.6 with Marie and Amanda on the path towards the lake easy. 8:13 avg pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| Up super early because my youngest is sick swam an hour and then ran 7 in 55:27
tested how fast I could do 300 meter in the pool did it at the beginning of my swim after a warm up and then again at the end and they where both 5:37, I have no idea if that is fast or slow but that's what I did.
Hiit
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 | 13.00 |
| Yoga then 90 mins on my bike trainer at home, cole is still sick so we watched Thor and the time flew by 😜
PM masters swim class 1 hr
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Easy run with Amanda, my sickness has returned for round 3😩
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 | 13.00 |
| 2+ hour on the bike teaching for some of that practiced eating
yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 | 14.00 |
| Got up and swam 30 mins biked 55 then ran 7 miles felt good on the swim, stomach cramped the entire bike ride and then felt fine in the run avg 8:00 by Julie's watch
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Recovery week
Bike ride outside first one of the year
yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| An hour 20 on the bike teaching for most of that
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| Ericka came down and we drove up the canyon and did 3xmile with a 3 min jogging recovery, this was hard for many many reasons-1st real workout of the season, chest cold, tired legs and the list goes on. I have a lot of work to do to get my speed back and that's hard when your training for a half ironman and biking a lot too. But I am liking the training so oh well. 6:43, 6:50, 6:55. Swam right after an hour
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off😄
yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.60 | 0.00 | 0.00 | 0.00 | 0.00 | 9.60 |
| 6.4 in the morning with amanda then HIIT then finished up my miles 3.2 after.
TIRED today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 8.50 | 13.50 |
| Early run by myself
yoga
taught spin plus some
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 | 12.00 |
| Taught spin and then ran 6@ 8:03 avg pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Easy bike ride canyon and Murdock, nice day! 34.6/2:04/16.7 mph
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.10 | 0.00 | 0.00 | 0.00 | 6.00 | 14.10 |
| I no longer teach on Mondays so I went and did spin on my own then ran after. Easy spinning then I pushed the pace running did a 3 mile tempo with a few brief stops for traffic. Felt pretty good 7:05, 7:16, 7:09. 7:35 avg for the run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 2.00 | 5.50 |
| Today is my 20th wedding anniversary, WoW!
HiiT/easy 3.5 on the mill/masters swim class 1 hour lots of fast swimming
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 | 14.00 |
| Yoga then 80 mins of spinning
pm taught spin class 60 mins
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 6.00 | 13.10 |
| HIIT then a run on my own warm and sunny
PM- subbed a spin class
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.20 | 0.00 | 0.00 | 0.00 | 8.00 | 10.20 |
| Best workout yet swim/bike/run with no stomach cramping. Used Ucan before the swim and and banana right after this worked well. Swam 1.2 miles in 40 mins did a 300 in 5:22 so getting faster, then taught spin 5 mins hard 1 min rest then ran 2.2 miles @7:07 avg pace. Felt good and strong
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| I saw glimpses of the old me today, it was fun. Met with Melanie B and her crew which I did not expect to stay up with but I did for 9 miles and then just lagged behind for the last little bit but I have not done a run like this in a long time. It was nice.
Strava said 6:47 avg pace but I don't think it was quite that fast somewhere just below 7's but it felt good to run fast, I thought these old legs where done with fast running. We ran 2.5 miles up AF canyon and then down the canyon so this was aided
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga
a little sore from yesterday but not as bad as I thought I would be.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 18.00 | 19.50 |
| 3 hour bike ride indoors 50 miles then got on the treadmill for 1.5miles legs felt tired but good
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| Kinvara Green & Blue Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.30 | 0.00 | 0.00 | 0.00 | 2.00 | 8.30 |
| Early run easy pace 8:30 avg leg trashed/HIIT/ masters swim class
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 | 18.00 |
| Yoga and then 9 miles with 8 strides at the end
pm- taught spin with add on and then taught yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| HIIT core then easy run with Janae
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Swimming for 40 mins 1.2 miles and then teaching spin
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| | Race: |
Rex Lee 5k (3.1 Miles) 00:21:30, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| 5k on super tired legs is my idea of a PARTY! Started at the rec with an hour of spinning with ericka leg felt very tired, I was thinking oh crap. Ran over to the race 1.5 miles and stood around for about 10 mins before the race started. Race starts with about half mile of up hill which did not make my legs feel good then a good mile of down finishing with flat. My legs felt very tired so I am happy with the result, I pushed through the fatigue. Then me and ericka ran for a total of 10 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
| 2.5 hours of spinning
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| My legs where tired this morning so my workout was a flop.. Planned on 2 mile, 1.5, 1, half mile but I only got the 2@6:45 pace and 1.5@6:40 pace and then I just felt drained and lightheaded so I decided to be done or my legs did. Then I swam with the masters team an hour.
PM-willed my way through hiit
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 | 18.00 |
| Yoga then 9 miles easy 8:20 avg pace in the brisk sunshine.
PM taught spin class plus some 90 mins
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| New Kinvara 6 Same Color Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| HIIT
PM- 1.2 mile swim
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 | 10.00 |
| Yoga with my mommy, spin teaching, then 4 miles of fun on the TM last mile 7:00
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| New Kinvara 6 Same Color Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 | 30.00 |
| 15/8:03 avg with Mckenie, Jenn, and amber down in Spanish then swam for 30mins
bike ride from sunday
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| New Kinvara 6 Same Color Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga
2:40 bike ride 43.5 miles
put miles on last week because recovery week starts tomorrow and I don't want the miles for this week
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Recovery week starts today.
easy ride south fork
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 2.00 | 7.50 |
| HIIT
running on the mill 5x2 mins at 6:38 pace. Running fast has been hard for me during this half ironman training my legs are alway tired. I can run in the 7's fine but getting below is a challenge. 1 hour masters swim class, swimming fast feels good. Go figure
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| New Kinvara 6 Same Color Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Yoga
PM taught spin
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy run by myself. Felt good with not doing so much
hiit after
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 | 9.00 |
| Yoga
taught spin kept it light because I'm racing tomorrow then a super easy 3@8:30 pace on the mill
| |
|
| | Race: |
Ice Breakers tri (3.1 Miles) 00:21:55, Place overall: 15, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| Will fill in detail later. Had a good time
Ice Breakers tri I have only done one other tri about 16 or so years ago and I was one of the last people to finish. Just like running races sprint stuff is not my best, I felt like I was just warning up when it was over.
Swim I was not very happy with, I have gotten good in the pool and I felt like a fish out of water and wasn't happy with it. I didn't get a good push off the wall and I wasn't warmed up, every wall you had to go under the lanes and I never felt fluid or got a good push off. But it was over before I knew it 300 meters is so short. Not sure what my swim time was because your time running out side to the bike transition was part of it and I stopped to get my flip flops on and put my towel around me, it was cold outside but all that took 7:04.
T-1 took me way to long because I swam in a suit and am not used to this whole thing I had to much to put on because I didn't want to freeze. Anyway that was 3:40 way to long for a sprint
Bike was 12 miles which I thought was suppose to be 16 for some reason. That was 38:57/18.5 mph like the swim I got stronger on my second lap and just felt warmed up when I was done. I do feel like I could have pushed a little more on the bike.
T-2 took more time than I should have again but I had to double knot my shoes and stuff 1:48
Run 5k okay know what I'm good at. The course was tough a mile and some of up then down for the rest. But I passed the entire way, even passed some bikers on the up hill, getting comments like hey that's not fair:) 21:55
total time 1:13:26
cooled down by running the course backwards 3 miles
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| New Kinvara 6 Same Color Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 18.00 | 26.00 |
| Taught 6 am spin class then home to get the kids ready than ran 6 on the mill then spin class then 2 more on the mill. Felt pretty good
PM taught another spin class. I didn't know this morning that I was going to teach but I actually felt decent. 50 miles of biking today
|
| New Kinvara 6 Same Color Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 2.00 | 7.50 |
| Leg where toast today, well my whole body was toast. Ran easy on the mill then masters swim class
PM taught yoga
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| New Kinvara 6 Same Color Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| 2 hours of easy spinning
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.80 | 0.00 | 0.00 | 0.00 | 2.00 | 8.80 |
| Core
easy miles with janae
swam 50 mins
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Just teaching spin. I am sooooo tired!
yoga
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| Swam a mile in 28:30 then did a couple more laps practicing flip turns. Then met Janae and we drove up to south fork park and ran up to warm up and then did a 6 mile tempo. I felt good until 5.5 then my leg/quads were done 6/7:02 avg pace good for tired legs
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.10 | 0.00 | 0.00 | 0.00 | 12.00 | 20.10 |
| Brick workout with Ericka - met Ericka at the zoo and we road up immagration and down then and out and back 29 miles. Then we ran 8 miles 2 up immagration and then down then another out and back. Tough hilly course. 8:14 avg pace
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| New Kinvara 6 Same Color Miles: 8.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Taught early spin class
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 8.00 | 17.50 |
| Met Ericka at the Provo rec, picked up Rebecca, Marie, and Megan at kneaders and drive up to bridal vail falls. Ran down the canyon a good clip 7:45 avg pace. Then went to masters swim class. New teacher so it was a bit slow, as in to much break time.
PM spin class
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| New Kinvara 6 Same Color Miles: 9.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 6.00 | 19.00 |
| 13 lovely miles with Janae, Rebecca and Marie came for the 1st 6 miles. spring is in the air and we made friends with horses. 7:53 avg pace
PM taught spin class, wasn't planning on it but they needed a teacher so I did.
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| New Kinvara 6 Same Color Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Masters swim class then a bike ride outside changed 2 flat tires
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| Easy run with Marie then I taught spin
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran up and down hobble creek with Mckenzie. 8:11 avg pace
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| New Kinvara 6 Same Color Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 | 20.00 |
| 3 hour bike ride outside:) was going to do the Alpine loop but I got almost to the top and there was snow on the road so it was an out and back
PM masters swim class 3000 meters good workout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Did a workout with Janae. Wasn't sure how this would go because my leg are very tired from the bike yesterday but I was pleasantly pleased with the results did 3x2 miles down the canyon. Did a mile wu then (down south fork) 6:08, 6:44 ( rolling), half mile rest then 6:27, 6:48 standing rest then (flat) 6:14, stopped because I was gassed and then did 7:00 to finish. 3 mile cd
12/7:20 avg pace
core
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| New Kinvara 6 Same Color Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 9.00 | 14.00 |
| Easy brick workout 1:30 ride then 40 min run on very tired legs all outside. Loving the spring weather.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| I am feeling done and tired and I still have 5 weeks left so I'm taking it easy today
hiit/yoga/swim
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| Easy run 8:30 pace on TM then taught spin
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.50 | 0.00 | 0.00 | 0.00 | 0.00 | 19.50 |
| Don't even ask me why I ran this far, but I did and had a good time with Mckenzie and Aubrey done in SF.
|
| New Kinvara 6 Same Color Miles: 19.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Last recovery week😝
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 7.00 | 11.00 |
| Swim 1 mile/bike 18 tempo ride/ran 4 @ 7:50 pace felt good
|
| New Kinvara 6 Same Color Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| HIIT then 10/7:48 avg pace on the MC with Janae. Beautiful day and felt good
|
| New Kinvara 6 Same Color Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
| Bike ride outside south fork x2 40 miles in 2:33
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Did my long run today because my sat is crazy busy and I won't have time for much of anything. Out and back Murdock and then out and back Provo canyon. It was hot but that was the idea.
7:53 avg pace felt good but was wiped out by the end
pm yoga class
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| New Kinvara 6 Same Color Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| 1:47 of spinning including teaching
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles on my own no watch
PM swam 1.2 miles
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 13.00 | 23.00 |
| Did a brick workout with Ericka. Went to her neck of the woods and rode and ran out to antilope island. It was very windy and that make riding tough. 40 miles/17.5mph by my watch then ran 10 out and back via the cosway bone flat 7:57 avg pace was hard workout for me I was tired but felt like I pushed through.
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| New Kinvara 6 Same Color Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Taught early spin
pm taught yoga then spin
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 2.00 | 8.50 |
| Masters swim class then ran 6.5 on the mill. Tired today
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| New Kinvara 6 Same Color Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| After much heart ache and beating myself up I decided to be strong and take a day off. I am beat and worn down but for some crazy reason I have the hardest time taking a day off durning the week. But I did it and just did some gentle yoga
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| A day off did me good. I swam a mile this morning and then went and met Janae and ran an easy 10 with her 8:00 avg I was watch less which I quite like these days.
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| New Kinvara 6 Same Color Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Taught spin then yoga and taught spin again
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 2.00 | 20.00 |
| 18/8:07 with Mac down in SF legs tired but not terrible.
Pm swim with ericka and Ben
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| New Kinvara 6 Same Color Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 18.00 | 25.00 |
| LAST hard week before I taper! I'm so excited
7 easy miles with Melody then rode 2 hrs
pm taught spin 1 hour
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| HIIT then 10 miles in the beautiful sunshine with Janae. I LoVe SpRiNg!
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| Swam 35 mins then road outside 1:21. Have I told you how much I love spring! Gourgous day!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 7.00 | 12.50 |
| Got up and ran very easy on my own 8:48 avg pace.
taught yoga and spin then drove up to blackridge res and did some open water swimming with Ericka. It was cold and it took us a while to want to get in but we did and it wasn't so bad.
| |
| |
| | Race: |
Provo City Half (13.1 Miles) 01:33:29, Place overall: 10, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 13.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| I went into this race with tired, worn down body. I knew going in that I would not feel fresh and had no goal, which was nice. I had a good time and felt good with the medium hard effort. It's been almost 2 years sense I've ran a half marathon that I have felt good and been happy with. Now it's time to taper!
|
| New Kinvara 6 Same Color Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 | 10.50 |
| Yoga legs a little sore and tired but not bad
PM 1:45 on the bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 1.50 | 11.00 |
| Swam a mile then ran my last long run 9.5/8:15 avg pace with Janae
|
| New Kinvara 6 Same Color Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off
yoga
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 | 12.00 |
| Biked up the canyon easy from the soccer park before I met Janae for a run 7:55 avg pace felt pretty easy. I love tapers
|
| New Kinvara 6 Same Color Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Yoga and then taught spin hills
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| An easy 8 miles with Megan
pm open water swim in utah lake. Way better experience than last time
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| New Kinvara 6 Same Color Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Race week. I don't even now what to do with all this extra time
yoga taught 2 class back to back
pm taught spin class
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| Swam 1200 meters 8x100 fast then ran an easy 5
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| New Kinvara 6 Same Color Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Last little ride before the big day! 15 miles
yoga
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| Easy swim with wetsuit 1000 meters then ran 3
|
| New Kinvara 6 Same Color Miles: 3.00 |
| |
| | Race: |
HITS Half Ironman (70.3 Miles) 06:10:30, Place overall: 9, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.60 | 0.00 | 0.00 | 0.00 | 20.00 | 34.60 |
| Wowzers that was hard. Very windy and a long run course but I did it and finished... Go me
I slept fair for a night before a race. Woke up at 4:30 ate and loaded our stuff in the truck, drove the 30 mins over to Highline lake state park and got all of our stuff set up, used the bathroom about 10 times and before you knew it we where getting our wetsuits on and heading to the water. Eeeekkkk was I really doing this. Thoughts if self doubt flooded my mind, can I really do this, am I going to be cold in my sleeveless wetsuit, can I swim strait, how am I going to swim with all these people, will my wetsuit feel like it's choking my like in practice.... Deep breath stop it I told myself you've trained hard now get through this swim and you'll be fine. The gun went off and we where all off. The swim went perfect, I couldn't have asked for anything more. I swam strait as an arrow, my wetsuit was not even a concern, I was not cold and it all felt so natural. I loved it! Before I knew I was exiting the was and getting my wetsuit pulled off me. Wow that was amazing!!
Swim time 35:24/ T1 time 6:29 ( way to long but we did have what felt like a mile run up to the trasition area, really only about .2 miles)
Bike- got all my bike gear on and fuel and was off. Wind was starting to pick up more we had bad wind 20-30 miles at times and was constant head or cross wind with an occational tailwind but this made the rolling course seem even harder. With 1411 feet of climbing over the 56 miles it wasn't a fairly hard course but the wind made it brutal at times. I took in fuel about every 40 mins, my sis made this sweet potato/apple purée with salt coconut butter and butter that I had as well as UCan and they worked splendid. I felt good on the bike until the last 6 miles and my quad began to cramp, I was worries I wouldn't be able to run on it. So I eased up on the bike and before I new it I was back to the small fields surrounding the lake and back once again. I did take about a 2 min potty break around mile 40, I could hold it any longer.
Bike time 3:11:17/ T2 2:17 getting faster:)
Run- now in all my training I have always been able to run strong off the bike and as I was not as fast as I would have liked I did pass the entire time, not once was I passed. They had chance the run course last minute so we had 2 out and backs with quad killing downhill on the way out and super fatiguing uphill on the way back, just under 900 feet of climbing. Plus the course ended up almost 14.5 miles which I knew it was going to be long when we got to the 1st turn around:/ that was upsetting. The fun thing about this course and the bike course is I got to see my sister a bunch of times, as we'll as cheer on people going the other way. My legs toon about a mile to ease into running and then I felt great, while not as fast as I wanted I felt good. My stomach was feeling iffy but okay at this point. Turn around #1 the up hills were brutal it was defiantly a speed zapper and I felt awful a my lung fatigue was unreal. Got back for the turn around and I was feeling mad that this course was going to my long. I was tired and didn't want to run over 13.1 miles. But I started to feel good again because it was downhill. Still passing people and cheering on the people going the other way. Last turn around I took my 2nd gel and it made me SICK! Oh my I was nauseous and starting to get light headed, it was warm out and I was worried. My body sort of shut down but I made it through and only walked a tiny bit. After climbing the last hill and looking across the dam to the finish line I wanted to cry, in was so over come with emotion and I knew I had my son, mom, and brother in law, and sister (who already finished) there at the finish line. I picked it up and put on a super smile and ran up the grass hill to the finish. IT WAS AWESOME!! 6:10:57 was my final time and I was 9th overall in the women's and 2nd in my AG. I wanted to come in under 6 but with the wind and long run course this was good.
|
| New Kinvara 6 Same Color Miles: 14.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Feel pretty good today soreness is mostly gone. Lungs still tired but feeling better too. just taught a yoga class that felt so amazing to stretch and breath deeply
pm taught spin class
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Taught an early yoga class
ran 5 lovely recovery miles on the trails. It is amazing how fast you feel recovered after a half ironman
|
| New Kinvara 6 Same Color Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran early with Melody and Marie then went to yoga
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.60 | 0.00 | 0.00 | 0.00 | 6.00 | 13.60 |
| Easy trail run with janae so lovely to be up on the trails
pm taught spin class
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 6.00 | 13.30 |
| Early run with Melody and Rebecca then yoga then taught spin
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.10 | 0.00 | 0.00 | 0.00 | 0.00 | 20.10 |
| That felt hard! Up/ down hobble creek with Mac and aubs
|
| New Kinvara 6 Same Color Miles: 20.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Happy miles on the trails with Rebecca
|
| New Kinvara 6 Same Color Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Recovering from the stomach flu
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Went up with the Orem gals to the top of SF and ran down the canyon
yoga
|
| New Kinvara 6 Same Color Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| Easy 5 by myself
hiit
teaching spin
|
| New Kinvara 6 Same Color Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 6.00 | 19.10 |
| Long run with Mac and Aubery down in payson. We were all tired.
taught spin I was toast
|
| New Kinvara 6 Same Color Miles: 13.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 | 20.00 |
| Road the alpine loop with Heidi and Rebecca. Very nice morning with minimal wind
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 6.00 | 13.00 |
| Early run with Melody and Megan, easy pace.
PM taught yoga then spin
|
| New Kinvara 6 Same Color Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Morning swim for 45 mins then hiit with my mom
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles in the mid morning with janae and it was hot! Plan on doing at least one run a week later in the morning for heat training, I think SGM will be a hot one.
|
| New Kinvara 6 Same Color Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| Easy 5 on my own, I feel so tired from this heat wave we are having.
Yoga then taught spin
|
| Kinvara Ugly Green Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam for 40 mins then yoga
| |
| | Race: |
Utah Valley Marathon #30 (26.2 Miles) 03:30:04 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 26.50 | 0.00 | 0.00 | 0.00 | 0.00 | 26.50 |
| Well I can tell I have done zero speed and didn't train for this. I didn't feel bad but I had no ump to my legs and the hills killed me. I had fun tho and am glad I did this. It fun to run a marathon with no goal and just for fun.
|
| New Kinvara 6 Same Color Miles: 26.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Yoga. Only sore in my mid back legs feel great
pm taught spin hard hills
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.60 | 6.00 | 14.60 |
| Ran early with Megan and Bethany. Feel good except on the up hill I was tired.
Taught spin
did 3x200 with my soccer boys barefoot in the grass
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| Kinvara Ugly Green Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| Ran with all the Orem gals was very tired could hardly keep up Yoga |
| Kinvara Ugly Green Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Early swim with Amanda 1 hour Ran easy with Janae 8:20 pace felt nice to run slower. |
| Kinvara Ugly Green Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met Jenn and McKenzie |
| Kinvara Ugly Green Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 6.00 | 14.00 |
| Early run with Melody and Marie Yoga
Pm taught spin
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| Kinvara Ugly Green Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 4.00 | 0.00 | 6.00 | 16.00 |
| Got up early to meet Melody, Marie and Rebecca for some tempo miles. I have not done a workout in a very long time but need to start so I can have a good successful marathon. Did 2x1.5 and then a mile. Legs where tired from teaching last night but that is the fun thing about marathon training you usually always have tired legs. My pace stayed right at 6:45 which seemed way to hard. I hope it started to feel easier to run faster. 10 miles total which was hard for me to finish but I did. Then I taught spin and was wiped out.
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| Kinvara Ugly Green Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.40 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Up and down Payson with Mac and Aubs
8:32 avg pace
Yoga
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| Kinvara Ugly Green Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Ran the water tower trail with the ladies plus Michelle L is in town😊 8:29 avg pac
HIIT
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| New Kinvara 6 Same Color Miles: 8.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| Swan for an hour did 1600 meters of fast plus warm up and down. Then taught spin
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 5.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Ran up and down the canyon with Carina. She informed me when we turned that we were doing a 5 mile MP tempo, um okay I guess. I stayed right around 7 for the tempo some miles where under and I dug deep to get the last one under.7:02, 6:58,7:01, 6:58, 6:57
Got in the river after
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| Kinvara Ugly Green Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Decided to go up and do a nice Sunday ride with Ericka and Darrin. We went up Big Cottonwood canyon. The plan was to do a50 mile out and back but Erickas tire had a hole and her tube was bulging through so we thought it would be better to cut it short. Ended up with 34 which was plenty for me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 5.00 | 14.00 |
| Started at the soccer park with Janae and Marine and went up on the trails did a loop and came down the canyon back to our cars. I was tired
Pm taught spin
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| Kinvara Ugly Green Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 3.00 | 0.00 | 5.00 | 13.30 |
| Downhill mile repeats, it's the best way to do them. Met Marie and Michelle and did TV (6:14), RC (6:06), and MTC (6:03) which where all faster than I thought they would be.
Taught spin
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| Kinvara Ugly Green Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Mid week long run with lots of Awesome ladies. I was so wasted from yesterday I lagged behind on the way up the canyon but felt a little better going down.
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| Kinvara Ugly Green Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| Ran easy by myself spin
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| Kinvara Ugly Green Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Met at Michelle's moms house and ran up/down AF canyon with her and Carina. I am so tired from more mileage and speed. Also decided that my slacking on strength training is coming to an end. My SI's need the strength if I'm going to marathon train, so did a core Hiit workout
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| Kinvara Ugly Green Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Early easy miles before all the 4th of July fun
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| Kinvara Ugly Green Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 6.00 | 14.50 |
| Informal speed work did some uphill sprints some downhill tempos and some short strides
Hiit
Teaching spin
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| Kinvara Ugly Green Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy miles, tired
|
| Kinvara Ugly Green Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.30 | 0.00 | 0.00 | 0.00 | 0.00 | 17.30 |
| Nice long run with Janae with Rebecca and Melody sprinkled in.
8:00 avg pace
Pm taught yoga
|
| Kinvara Ugly Green Miles: 17.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles with Melody then iced in the river
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| | Race: |
Hobbler half marathon (13.1 Miles) 01:32:08, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Ran a fun race chatting and laughing with Michelle and McKenzie, it was like the good old days except we were all a lot faster back then😝 Didn't wear a watch just put strava in my pocket and was quite pleased with my splits even pace and finished strong. I also PRed in this race which I haven't done in a while😄
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| Kinvara Ugly Green Miles: 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 5.00 | 13.50 |
| Good trail run with Michelle and Marie
Pm spin
|
| New Kinvara 6 Same Color Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Trying to keep up with Melody and Julie. 7:38 avg pace
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| SK Go Run 4 Black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Tired today so an easy run. I'm really loving my approach to running lately. Most of the time I don't wear a watch and just run off feel. I do put strava in my pocket so I know how far I went but I have gotten to the point in running and racing that I don't need the validation from a pace. I'm usually pleasantly surprised anyway when I look at my pace and splits after. It's taken me a long time to get to this point but over the past few years I have got here. It's a good place and I like it. It's a fun place, I still like to push myself and I still want to run fast but I don't have the same goals as I used to or in better words I am okay with what I end up with that day.
|
| Kinvara Ugly Green Miles: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
| Long run with Michelle and Carina, last run with Michelle it's been fun and sad to see her go😢 Was tired which is my swan song lately. 7:46 avg pace
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| Kinvara Ugly Green Miles: 15.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Taught spin
Pm leg exercises
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Found me some trails in Bear Lake. A big huge moose jumped out in front of me and scared me half to death.
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| SK Go Run 4 Black Miles: 8.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Nice easy morning run on a bike path in bear lake.
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| SK Go Run 4 Black Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.30 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
| Last run in Bear Lake. I was going to just do a simple flat run on the path then I saw a sign for a trail head. It was calling my name so I followed. The run ended up being way longer than I was going to go but I had fun and saw amazing sights. Glad I did it.
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| Kinvara Ugly Green Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.40 | 0.00 | 0.00 | 0.00 | 0.00 | 20.40 |
| Long run with Janae, Carina, and Tawnny finally felt good in a run 7:42 avg pace
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| Kinvara Ugly Green Miles: 20.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Yoga
Pm taught spin
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 6.00 | 13.50 |
| LA freeway with Marie and Rebecca good run on trails:)
Teaching spin
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| New Kinvara 6 Same Color Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.80 | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 |
| Easy miles with Marie and Megan was tired
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| SK Go Run 4 Black Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 6.00 | 17.00 |
| Ran up big baldy with Rebecca and Megan. So beautiful and challenging, ankle was a little sore after
Pm taught spin
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| New Kinvara 6 Same Color Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 6.00 | 14.00 |
| Down the canyon with Marie easy running
Taught spin
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| SK Go Run 4 Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy miles from Melody's with the gang
Yoga
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| SK Go Run 4 Black Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy with Janae HIIT
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| Kinvara Ugly Green Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Recovery run plus river soak with Melody
Yoga
Swam 30 mins
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| Kinvara Ugly Green Miles: 4.00 |
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| | Race: |
Timp half (13.3 Miles) 01:32:13, Place overall: 9, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 13.30 | 0.00 | 0.00 | 0.00 | 17.80 |
| Watchless race a agian. I didn't feel Great today, oh well... I ran off course, followed the people in front of me and it was super confusing because there where cones everywhere and we went the way it was last year but we found out the it was wrong and added on about .2 I was annoyed because I just wanted to be faster than the last race and I would have been a 1:30 oh well had fun with Janae and McKenzie. Cooled down with Mac after
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| SK Go Run 4 Black Miles: 17.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 6.00 | 14.50 |
| Went up to run some trails and when I got up there I saw Lisa and we ran together
Yoga
Pm spin
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| New Kinvara 6 Same Color Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.80 | 0.00 | 0.00 | 0.00 | 5.00 | 12.80 |
| Super easy on my own
Taught spin
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| SK Go Run 4 Black Miles: 7.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Did my long run today with Janae and Carina it was hard.. I was tired
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| Kinvara Ugly Green Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| Found me some dirt in Bryce
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| Kinvara Ugly Green Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 6.00 | 14.00 |
| Ran me some trails with Marie then yoga
Pm spin
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| Kinvara Ugly Green Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Woke up in the middle of the night with a bladder infection ugg! Still got up and ran because people were counting on me. Wanted fast downhill did 2 up SF then turned and did 2 fast (6:10, 5:54) drink and then 3 at MP (7:06, 7:10, 7:08) the. Was done and just easy the rest. 7:25 avg
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| SK Go Run 4 Black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| This was a hang on for dear life run, I am so tired!!!! Still managed an 8:08 avg up/down the canyon.
Hiit
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| SK Go Run 4 Black Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off much needed
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.60 | 0.00 | 0.00 | 0.00 | 6.00 | 11.60 |
| Easy run on my own
Yoga
Taught spin and swam some laps with my son
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| Kinvara Ugly Green Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Nice 20 miler with McKenzie and Aubs. It's so much cooler than it was at the beginning of the week
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| Sketchers Red/white/blue 1 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hiit
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.70 | 0.00 | 0.00 | 0.00 | 6.00 | 13.70 |
| LA freeway
Yoga
Pm Taught spin cutting back after this week to 1 class a week
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| Kinvara Ugly Green Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| I'm trying to get some faster stuff in at least once a week. Today I did a 4 mile tempo with Marie. We meet at bridal veil parking and ran up to south fork park then turned and tempoed down. 6:55, 6:58, 6:54, 6:16. Glad I could finish strong
Taught spin
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| Sketchers Red/white/blue 1 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.60 | 0.00 | 0.00 | 0.00 | 5.00 | 20.60 |
| Joined Janae for her long run, she did 20. I didn't want that much so I did less. Felt good surprisingly 8:17 avg pace
Some yoga and then taught spin, that was hard
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| Sketchers Red/white/blue 1 Miles: 15.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Swam with Amanda for an hour then came home and did HIIT
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| Ran some trails with Janae. Feeling pretty good, tired but good.
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| Kinvara Ugly Green Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.50 | 0.00 | 0.00 | 0.00 | 0.00 | 21.50 |
| Ran up/down Hobble Creek with McKenzie and Aubs. Felt pretty good but was tired by the end. We decided at 20 to make this one over so we added 1.5 miles.
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| Kinvara Pretty Green Miles: 21.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 | 15.00 |
| My ankle was sore after Saturday and this scares me so I took today off running. Went to a yoga class then biked outside and taught a PM spin class. I really hope this is nothing serious but I will shut it down if I feel like I need to.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| Hiit
Workout for today was 4 mile wu then 2x2 downhill first part to flat. Legs felt very heavy starting out but it did it, which is huge for me right now. Did the workout with Janae first set was 6:28, 6:22. Second set was 6:39, 6:31 both on the same course. Good workout for me and my ankle didn't hurt:) 7:30 avg pace
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| SK Go Run 4 Black Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| Ran with the ladies in the early morning, easy pace. Got kids off and went and swam with Amanda then went to yoga class
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| Sketchers Red/white/blue 1 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| hiit
easy run with Janae on the Murdock canal
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| Sketchers Red/white/blue 1 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy miles with Melody and a river soak:)
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| Kinvara Pretty Green Miles: 4.00 |
|
| | Race: |
Run Elevated half marathon (13.1 Miles) 01:28:20, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 13.10 | 0.00 | 0.00 | 14.10 |
| Another watch less race, I was going to wear one but it didn't charge. Oh well I still got my goal of sub 1:30 but I think I could have pushed myself harder in the last 4 miles if I would have had a watch. But I do like racing without one. I didn't like the steep canyon and wanted less hill from about 4 on. I was fighting a side ache the whole way so I couldn't let it loose like I wanted. Was happy to see a sub 1:30 on the clock at the end I haven't seen that for a while.
|
| Sketchers Red/white/blue 1 Miles: 14.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| I am so sore, I haven't been this sore in a long time. Dang downhill! I didn't run today went to yoga and the. Swam for 50 mins
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 4.00 | 0.00 | 0.00 | 11.50 |
| Hiit
My time is short for getting in workouts before SGM so even know I am still sore and tired today was a workout day. 4x1 mile with 2-3 min jogging rest. This was done on rolling downhill. I think it went well 6:24, 6:19, 6:35, 6:22
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| Kinvara Pretty Green Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Did a trail run by myself. It was such a beautiful morning up in the mountains! Did the loop I've wanted to do for a long time.
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| Kinvara Ugly Green Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| Very tough 20 miler. It was hot and humid and that got to me and as felt sick at the end.
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| Sketchers Red/white/blue 1 Miles: 20.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 6.00 | 10.50 |
| Easy run with Melody. I love running easy with her because she doesn't mind doing a true easy pace. 8:40 avg pace
Taught spin
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| New Kinvara 6 Same Color Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 with McKenzie down in Spanish Fork
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| Kinvara Pretty Green Miles: 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 |
| Nice and chilly this morning ran trails with Marie
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| New Kinvara 6 Same Color Miles: 9.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.20 | 0.00 | 0.00 | 0.00 | 0.00 | 12.20 |
| Had an excellent workout today! We drive up south fork and did 3@Mp 6:54, 6:48, 6:44 felt very controlled then about half mile, 2@hmp 6:20, 6:45 last mile flat to uphill, 1 mile @5k pace 6:15, 1/2 mile in 3:00 finished strong and was pleased. 12.2/7:15 avg pace
|
| Kinvara Pretty Green Miles: 12.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy miles with melody and Marie
Yoga and swam for 30 mins
|
| SK Go Run 4 Black Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.80 | 0.00 | 0.00 | 0.00 | 0.00 | 14.80 |
| Did some of Janaes long run she did 22 and I didn't have time for that so I'll go longer on Saturday. Up/down the canyon 8:12 avg pace
|
| Sketchers Red/white/blue 1 Miles: 14.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Yoga and spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Had a fabulous long run, time wasn't fast but I felt good and talked the entire run. 8:15 avg pace
|
| Kinvara Pretty Green Miles: 22.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 8.50 | 15.00 |
| Easy run then yoga class then easy bike with Amanda
|
| SK Go Run 4 Black Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.60 | 0.00 | 0.00 | 0.00 | 0.00 | 12.60 |
| Hiit
Had a very good workout, I felt like I use too and it was awesome. 3x3 miles progressively getting faster with a mile in between. We drove up SF and started with no warm up cause that how you start the marathon.
1st set 20:47 (6:49, 6:54, 6:51)
2nd set 20:12 (6:42, 6:40, 6:35)
3rd set 19:50 (6:39, 6:24, 6:41) was only going to do 2 miles on this one so I really pushed it. I stopped and waited about 10 seconds for Janae and she wanted to finish so I jumped back in and ran with her.
|
| Sketchers Red/white/blue 1 Miles: 12.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy on my own
|
| Kinvara Pretty Green Miles: 7.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.20 | 0.00 | 0.00 | 0.00 | 0.00 | 15.20 |
| Long with Janae up the canyon. Felt very tired until the last 5 miles
|
| Kinvara Pretty Green Miles: 15.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Yoga and spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.20 | 0.00 | 0.00 | 0.00 | 0.00 | 15.20 |
| Hard not so good run today. Just felt awful climbing. Did up/down Payson canyon with Mckezie and Aubs.
Taper begins
|
| Kinvara Pretty Green Miles: 15.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| yoga
Just an easy run on some trails, it was hot out!
|
| New Kinvara 6 Same Color Miles: 8.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| hiit
Did the Tuesday speed thing 4x1 mile progression. I was tired, I have been tired and not feeling well it this should pass with the taper. 6:51, 6:39, 6:36, 6:06
|
| Sketchers Red/white/blue 1 Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Took yesterday off and got so much done around my house. Ran by myself today, Janae wasn't feeling good. Easy with some pick ups at the end. 8:23 avg
Hiit
|
| SK Go Run 4 Black Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Yoga and spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| One more week to see what my body/mind can do! I have no goal just to run my hardest I can on that day. I have been under the weather the past few days but am pretty sure it will pass by Saturday. Feel good other wise and confident in my training. Can't wait!
|
| Kinvara Pretty Green Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Cold seem to come hand in hand with fall marathons and tapers:( but I think I will be in the down swing of it by the end of the week. Yoga and easy run.
|
| Sketchers Red/white/blue 1 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles with Janae up/down the canyon opted out of any fast stuff because I don't want to work this cough any deeper into my chest.
|
| Kinvara Pretty Green Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy on my own. Feeling better every day
|
| Kinvara Pretty Green Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy peasy
|
| Sketchers Red/white/blue 1 Miles: 4.00 |
|
| | Race: |
St George marathon #11 (31) (26.2 Miles) 03:49:20 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
| Total flop. Body revolted going up Veyo and I never recovered. I wanted to drop out at half way, I stopped and cried for 2 full minutes. I did not anticipate how bad I would feel. at the top of every hill I felt like I was going to pass out, and did at 22. The only reason I finished was because my 12 yo, Gauge, was waiting at the finish for me. I've had bad races but this tops one of the worst. I never want to do this agian but I know I will because I know you have good ones too and I still have unfinished business with the marathon. I do how ever think I'll try on a different course.
|
| Kinvara Pretty Green Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Swam 40 mins
Pm the only positive about have a slow race is you are not sore after, easy miles from Provo rec. 8:13 avg
|
| Kinvara Pretty Green Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.30 | 0.00 | 0.00 | 0.00 | 6.00 | 10.30 |
| Treadmill before teaching spin class
|
| SK Go Run 4 Black Miles: 4.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Up/down the canyon by myself. Feel good so I pushed a couple miles comic down the canyon. 7:04, 6:59 controlled effort. 7:58 avg
|
| SK Go Run 4 Black Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Yoga then trails with Janae
|
| Kinvara Ugly Green Miles: 6.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Swimming and then spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
| Started with Marie and Rebecca and did 6 with them on the trails then dropped them off and did the rest on the MC by myself
|
| Kinvara Ugly Green Miles: 12.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| Easy with Janae from her place. Such a nice morning
Pm swam for 40 mins
|
| Sketchers Red/white/blue 1 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.70 | 0.00 | 0.00 | 0.00 | 0.00 | 9.70 |
| Met Melody and Melanie at the mouth we drove up to canyon glen ran up 2 then turned and did 3x2 with half mile jog back up the canyon. Felt good and a good workout for me. 1st set 6:29, 6:06 2nd set 6:23, 6:34 3rd set 6:31, 6:35 legs were beat the last mile but ran strong
Went to yoga and the teacher didn't show so I taught them did RIP class killer
|
| Kinvara Pretty Green Miles: 9.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| So sore from the RIP class yesterday and probably everything else it did. Easy run with Janae 9:00 avg.
Swam for 35 mins
|
| Kinvara Pretty Green Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Started with HIIT, still sore but not as bad. Then met Janae and ran 10 @8:25 avg got hot!
|
| Kinvara Pretty Green Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Taught spin then swam about 25 mins
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Met a large group of ladies that I have known for quite some time. Drive up to run the Halloween half course. Mostly ran with McKenzie, felt good. 7:30 avg
|
| Kinvara Pretty Green Miles: 12.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Glute max HIIT workout
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran with Janae easy pace
|
| Sketchers Red/white/blue 1 Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran with Melody and Rebecca easy did the beast. Sprained my bad ankle it hurts so I may be out for a while😢 Really bummed
HIIT
|
| SK Go Run 4 Black Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I had a small amount of hope that my ankle would be okay but when I woke up in the middle of the night with it hurting I knew it was bad. I am so super bummed I know I have to let it heal and will but it feeling like I'm starting all over again. It has taken me 1.5 years to get back to this. I will most likely be out for 2-3 months. I don't even feel like I can cross train on it.😢😢😡
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| HIIT
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam for an hour. Ankle is feeling a lot better, not go enough to run but maybe next week
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Bike ride up south fork very nice day just some wind
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 | 6.00 |
| HIIT workout
Went to the rec and tested my ankle with a 2 mile treadmill run. Walking feels mostly normal but it's not quite ready for running. Did 40 mins on the spin bike
|
| SK Go Run 4 Black Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga and HIIT
PM 35 min swim
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| 80 mins of spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Yoga class then 40 mins of swimming
Very sad I'm not running
PM spin class
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| RIP class then taught spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Tried running the Halloween half ankle wasn't having it so I stopped at 4
|
| Kinvara Pretty Green Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam for 50 mins
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| RIP class
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| HIIT and masters swim class awesome workout
PM spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| RIP class then taught spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 9.00 | 12.10 |
| Did a mini triathlon with Amanda. We swam 30 mins biked an hour and ran a 5k. Ankle felt good
|
| Kinvara Pretty Green Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 ankle felt good
Hiit
|
| Kinvara Pretty Green Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Masters swim class
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 3.00 | 9.00 |
| Ran 6 miles from wills to the drinking fountain easy up and ran comfortably hard down. Felt good 7:52 avg pace then did the spin bike for 30 mins. The weather is so fabulous right now.
|
| Kinvara Pretty Green Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| HIIT training with Amanda then we did masters swim class.
Spin for 40 mins
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 5.00 | 12.50 |
| Easy run with Janae, so nice to run with someone.
Yoga then spin
|
| Kinvara Pretty Green Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| Swam 30 mins then biked 1:10
HIIT
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Rough night Brune had a stroke and we had to stay up with him so he didn't hurt himself😢 Ran 5 with Janae
|
| Kinvara Pretty Green Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 with Rebecca. Never in my lif would I think it would be this hard to lose a dog, but it is
|
| Kinvara Pretty Green Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy by myself. Grieving is hard, I hate it!
|
| Kinvara Pretty Green Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga and masters swim had a very hard time
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 11.00 |
| Tmill before teaching spin
|
| Kinvara Pretty Green Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 | 20.00 |
| Started with a 30 minute easy swim. Then taught a 90 minute spin class then ran 10 with Janae felt surprisingly good on the run8:10 avg
|
| Kinvara Pretty Green Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| TM with last 2 faster
|
| Kinvara Pretty Green Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yoga
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| |
| Kinvara Pretty Green Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Run withCarina
|
| Kinvara Pretty Green Miles: 12.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| RIP class then taught spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 10.00 | 15.00 |
| Started with 40 mins of swimming then taught 90 mins of spin then ran 5 miles felt good. Finished with teaching yoga
|
| Kinvara Pretty Green Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 1st snow of the season. Ran with Janae. Holiday easy time has began I like to take December really easy
|
| Kinvara Pretty Green Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam 50 mins
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 6.00 | 13.00 |
| Treadmill early
Taught spin night
|
| Kinvara Pretty Green Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Masters swim
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.80 | 0.00 | 0.00 | 0.00 | 6.00 | 11.80 |
| Running/RIP/spin
|
| Kinvara Pretty Green Miles: 5.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran with Carina up the canyon. It was so cold, I hate the cold!
Taught yoga
|
| Kinvara Pretty Green Miles: 12.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy with Janae 8:29 avg
|
| Kinvara Pretty Green Miles: 7.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.40 | 0.00 | 0.00 | 0.00 | 6.00 | 11.40 |
| Easy after work pushes the end 7:52 avg
PM taught spin
|
| Kinvara Ugly Green Miles: 5.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| Early with the girls beast
|
| Kinvara Pretty Green Miles: 6.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Treadmill/HIIT/swim
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| Taught spin with more
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Easy miles with Carina and her friends
|
| Kinvara Pretty Green Miles: 13.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 6.00 | 13.00 |
| Easy with Janae
Taught spin
|
| Kinvara Pretty Green Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy hard x3
PM swam for 40 mins
|
| Kinvara Pretty Green Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| Biking and legs hiit
PM taught spin
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Treadmill before swimming
|
| Kinvara Pretty Green Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 6.00 | 13.50 |
| It was a down pour so I ran on the treadmill
Taught spin
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| Kinvara Pretty Green Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| In SF with McKenzie icey roads
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| Kinvara Pretty Green Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy on the mill freezing outside
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| SK Go Run 4 Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Treadmill again. Warmed up 20 mins then did 10 mins @7:00, 2 min break, 8 mins @6:52, 6 mins @6:48, 4 mins @6:45, 2 mins @6:40, 1 min @6:30 felt good then HIIT
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Early easy miles by myself
Swam 45 mins
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| Kinvara Pretty Green Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Sick but taught spin
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Still feeling sick but wanted to go out
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| Kinvara Pretty Green Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.10 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 |
| Run on icy snowy roads with some great ladies
HIIT
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| Kinvara Pretty Green Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.20 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
| Down right cold down in Spanish fork with McKenzie
PM swam for 45 mins
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| Kinvara Pretty Green Miles: 11.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Miles with Rebecca and Melody
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| SK Go Run 4 Black Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy
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| Kinvara Pretty Green Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Swam a mile, I now have a garmin that tracks swimming then taught spin
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 miles to bring in 2017.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1877.30 | 48.50 | 31.20 | 0.60 | 1129.50 | 3087.10 |
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| Kinvara 6 Miles: 375.00 | Kinvara Green & Blue Miles: 19.00 | New Kinvara 6 Same Color Miles: 429.50 | Kinvara Ugly Green Miles: 335.70 | SK Go Run 4 Black Miles: 170.80 | Sketchers Red/white/blue 1 Miles: 160.60 | Kinvara Pretty Green Miles: 441.90 |
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