| Location: Kalaheo,HI,USA Member Since: Oct 20, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: High School
- 800M = 2:00
- 1600M = 4:30
- 3200 M = 9:50
- 5K = 16:20
College
- Can't remember, didn't run for the college.
Post College
- 10K = 36:30
- 8 miles - 46:11
Short-Term Running Goals:
- 5k = <17 min
- 10K = <36 min
Upcoming race schedule Long-Term Running Goals: Keep running, maybe an Ironman someday? Personal: I live in Kauai, Hawaii with my wife and 3 kids. I ran x-country and track in high school. I had too much fun in college and never tried out for the teams. I graduated from BYU Provo.
My wife's blog is http://hulagirlclark.blogspot.com Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1555.22 | 7.20 | 42.60 | 4.00 | 1609.02 |
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| Asic Speedsters Miles: 126.80 | Asics Nimbus 10 Miles: 121.60 | Brooks Ghost 2 Miles: 414.85 | Asics Nimbus 11 Miles: 577.04 | Asics Kayano 16 Miles: 195.53 |
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| | Race: |
Resolution Run (10 Miles) 01:03:37, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 10.00 | 0.00 | 11.00 |
| So this was a fun race. It was in the American River canyon in Auburn, CA. It was 10 miles of running up and down the canyon. It was very hard. I wore my racing flats without even thinking about running on muddy trails with them. I am happy with my time on such a hilly course; there was no flat ground at all. Hopefully no one will read this post because sadly I got 2nd overall (1st overall male) which means a girl beat me but she is a Kenyan that is a aspiring olympian and she only beat me by 3 seconds. |
| Asic Speedsters Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| AM - 3.3 treadmill miles. |
| Asics Nimbus 10 Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - Back home on Kauai today. It was a long travel getting back. I don't miss the cold running in Utah; the weather is amazing here. Anyways, 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM - 4.5 miles
Lunch - 3.5. Felt really tired. |
| Asics Nimbus 10 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8. |
| Asics Nimbus 10 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
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AM - 4.1 miles.
PM - 3.2 with the kids to get them to sleep early tonight. It worked. |
| Asics Nimbus 10 Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 2.00 | 5.60 |
| Lunch - Today I did a track workout. I did some warm up, 3 x 1 mile, strides, and cooldown. My miles splits were 5:21, 5:19, 5:23. I wanted to do 4 but I didn't have enough time and the 3rd mile wasn't easy. |
| Asic Speedsters Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
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AM - 4 miles. PM - 3.2 w/ Ty in the stroller.
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| Asics Nimbus 10 Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM - 5 miles. PM - 3 miles
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| Asics Nimbus 10 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| PM - Nice 5.6 mile run. |
| Asics Nimbus 10 Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Lunch - 5.3 miles at Kauai Lagoons. I was too lazy to run before work today. |
| Asic Speedsters Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| AM - 4.7 miles |
| Asics Nimbus 10 Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM - 5 miles
Lunch - 4 miles w/ Ty in the stroller.
PM - 2 |
| Asics Nimbus 10 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 10 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - 8.5 |
| Asics Nimbus 10 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles |
| Asics Nimbus 10 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| PM - 3.5 with the stroller...not feeling well. |
| Asics Nimbus 10 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - 4.5 |
| Asics Nimbus 10 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 2.00 | 9.50 |
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AM - 5 miles
Lunch - 4.5 on the track with 8x400 @ 70s w/ 300 jog between. |
| Asics Nimbus 10 Miles: 5.00 | Asic Speedsters Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles. |
| Asics Nimbus 10 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch - 6 miles. Legs are really weak, probably from my track workout a couple of days ago. |
| Asics Nimbus 10 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 0.00 | 0.00 | 0.00 | 4.85 |
| Lunch - 4.85 miles at Kauai Lagoons. I think it is time to retire me Asic Nimbus 10s. They have been good shoes. There is only 2 places to buy shoes here and they are out of Nimbus so I was sucked into buying Brooks Ghost 2. I'll give them a try I guess. |
| Asic Speedsters Miles: 4.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
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PM - 3.2 miles w/ the stroller. |
| Brooks Ghost 2 Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. I think I'm getting a cold. |
| Brooks Ghost 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - 5 miles.
Lunch - 4 miles w/ Shay in the stroller. |
| Brooks Ghost 2 Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Lunch - 6.5 miles on the fruit loop. |
| Brooks Ghost 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch - 8 miles. |
| Asic Speedsters Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Brooks Ghost 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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AM - 4 miles.
PM - 3 miles. |
| Brooks Ghost 2 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No run today. I'm trying to rest for the big race on Monday. It will be the biggest race I have ever run (estimated 22,000 people), | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles w/ Shay in the stroller. After 3 years of running in Kauai I was cussed at more today by angry drivers then my total time here. There isn't a lot of sidewalks here but I prefer less traveled roads anyways. I was running along a rode on the left side (no sidewalk) w/ my 1-year old in the stroller and 1 driver intentionally tried to run me off the road then 5 minutes later I was flipped off, cussed at, and cussed some more. The drive had to slow down a little to pass which I guess got him mad. I held back and just waved which made the guy more mad. This was the worst road rage I've ever had while running. The guy was close to stepping out of his car at which point I would not have been able to hold myslef back thinking I would need to protect my 1-year old in the stroller. I'm a skinny runner but I lift weights regularly so I'm not too afraid of a confrontation with a old mean guy. |
| Brooks Ghost 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - 4 miles. |
| Brooks Ghost 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 |
| Brooks Ghost 2 Miles: 3.00 |
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| | Race: |
Great Aloha Run, Honolulu, HI (8.15 Miles) 00:50:12, Place overall: 46, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 8.15 | 0.00 | 9.75 |
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Well I flew over to Oahu last night for the race this morning; I barely made my flight. I was acutally in a hurry for a lot in the past 24 hours except for my race which wasn't very fast. I was dirving to the finish line (this is a one-way race, no loop) this morning at around 5:25 AM when I could see my destination, Aloha stadium. From that point it took 1 hour and 10 minutes to get to the parking lot. The race started at 7 and I was just entering the lot at 6:36 with about 10,000 other people. I was really really blessed because at the last second the guard started letting a few cars in a different entry. I got in and parked quickly. I then sprinted to catch probably the last bus to the starting line. At about 6:50AM the bus dropped us off about 1/2 mile or a little more from the starting line. I had to sprint to the start to find 20,000 people squished together. I hopped a few fences and ran from the volunteers to squueze myself into the top 200 or so. I tried squuezing threw until I got 15 yards from the start when a overweight guy wouldn't let me buy because he wanted to get to the start himself.
The story goes on and on but I need to start summing it up. The first mile was 5:40. I trained for sub 5:20 start. It went downhill from there; not the race route but my hopes of finishing at 5:40-5:45 miles. I have been battling a cold for 1-1/2 weeks but kept trying to mentally trick myslef into thinking I didn't have a cold. Well it turns out I do have a cold. The race was terrible. I have never been so weak and my legs were like jello. Oh well. There isn't a lot of competition on Kauai in races so I was really hoping to see what I could do with competition but I guess I'll have to find another race. |
| Asic Speedsters Miles: 9.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.00 | 3.75 |
| PM -3.75 |
| Brooks Ghost 2 Miles: 3.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Brooks Ghost 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 |
| Brooks Ghost 2 Miles: 4.00 |
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| | Race: |
Captain Cook Caper (6.2 Miles) 00:36:50, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.20 | 0.00 | 8.20 |
| I still have my cold but I couldn't miss 1 of 3 Saturday races on Kauai. I started out slow and pulled in the lead guy until the end. My plan was just to run with the lead guy and sprint in the final 400-800m but he died off earlier. This was a pretty good race for being sick, I think I would have gone sub 35 if I was well. No time to train for the triathlon in May. |
| Asic Speedsters Miles: 8.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Brooks Ghost 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - 5 miles. PM - 4 miles w/ the kids in the stroller.
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| Brooks Ghost 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Brooks Ghost 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 |
| Brooks Ghost 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - 4.5 miles |
| Brooks Ghost 2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.00 | 0.00 | 0.00 | 6.50 |
| PM - 6.5 after the tsunami warning was over. We thought we'd see some big waves but it was nothing. |
| Brooks Ghost 2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. I was too lazy to run before work. |
| Brooks Ghost 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
|
AM - 3.8 miles
PM - 4 miles. |
| Brooks Ghost 2 Miles: 7.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| PM - 4.1 miles. |
| Asic Speedsters Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles |
| Asic Speedsters Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
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AM - 5 PM - 3.8
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| Brooks Ghost 2 Miles: 8.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - 4.5 miles. |
| Brooks Ghost 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles. |
| Brooks Ghost 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM - 4.2. I have either a sinus infection or really bad allergies said the Dr. I hope it's a sinus infection and the meds will make it go away fast. |
| Brooks Ghost 2 Miles: 4.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - 4 miles PM - 10 miles in Honolulu.
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| Brooks Ghost 2 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| PM - 4.2 miles. |
| Brooks Ghost 2 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM - 4.5 miles |
| Brooks Ghost 2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Lunch - 6 miles in the rain on the track. I'm still not feeling 100% so it wasn't a fast workout. |
| Asic Speedsters Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Brooks Ghost 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles |
| Brooks Ghost 2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM - 5 miles
PM - 3 miles |
| Brooks Ghost 2 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles |
| Brooks Ghost 2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.20 | 0.00 | 0.00 | 4.20 |
| PM - 4.2 |
| Brooks Ghost 2 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 |
| Brooks Ghost 2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
AM - 4 cross training miles (swimming). There is 1 triathlon on Saturday per year on Kauai. It is at the beach closest to my house so I really want to do it. I did it last year without training for the bike & swim. This year I want to train more so after trying to motivate myself for weeks to jump in a freezing pool at 5:30AM for Masters swim lessons I finally did it. Now I need to do it for 6 more weeks so I can finish the swim ahead of the old people.
PM - 3 miles. |
| Brooks Ghost 2 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 cross training (swimming), |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| AM - 6.9 miles. |
| Brooks Ghost 2 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
|
AM - 4 cross training (swimming)
PM - 3.3 |
| Brooks Ghost 2 Miles: 3.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5. |
| Brooks Ghost 2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM - 4 cross training (swimming)
PM - 4.5
|
| Brooks Ghost 2 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM - 4.3
PM - 4.2
|
| Brooks Ghost 2 Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 crosstraining (swimming) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM - 5.1 miles |
| Brooks Ghost 2 Miles: 5.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
|
AM - 4 crosstraining (swimming).
Lunch - 4.8. |
| Asic Speedsters Miles: 4.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Lunch - 2.5 crosstraining (biking) then 4 running. |
| Brooks Ghost 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
AM - 4 crosstraining (swimming)
PM - 3.5 |
| Brooks Ghost 2 Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
|
AM - 4 crosstraining (biking)
PM - 4.9 miles. |
| Brooks Ghost 2 Miles: 4.90 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM - 4 (crosstraining) swimming.
Lunch - 4 (crosstraining) biking. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| AM - 1 (crosstraining) biking then 4.2 running right after that. |
| Brooks Ghost 2 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
|
AM - 4 (crosstraining) swimming.
Lunch - 5.2 miles. |
| Brooks Ghost 2 Miles: 5.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Lunch - 6.25 (crosstraining) biking |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 (crosstraining) swimming |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
|
AM - 5.9 miles.
Lunch - 4 (crosstraining) biking.
PM - 3.2 miles. |
| Brooks Ghost 2 Miles: 9.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 (crosstraining) swimming. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
|
AM - 5.2 miles.
Lunch - 4.1 miles. |
| Brooks Ghost 2 Miles: 9.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
AM - 5 (crosstraining) biking
AM - 2 (crosstraining) swimming. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
|
Am - 7.5 (crosstraining) biking.
PM - 3.25 (crosstraining) swimming.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM - 4 (crosstraining) swimming.
PM - 4. |
| Brooks Ghost 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
|
AM - 3.6 (crosstraining) biking.
PM - 4. |
| Brooks Ghost 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 (crosstraining) swimming. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. |
| Brooks Ghost 2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM - 4 (crosstraining) swimming
PM - 6 mile tempo run. |
| Brooks Ghost 2 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM - 4 crosstraining + .5 running. |
| Brooks Ghost 2 Miles: 0.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
AM - 4 (crosstraining) swimming. PM - 3 (crosstraining) + .5 running
|
| Brooks Ghost 2 Miles: 0.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - 4. |
| Brooks Ghost 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| AM - 3.6 (crosstraining) swimming. | |
| | Race: |
Kauai Loves You Triathlon - Olympic Distance (13.2 Miles) 02:23:58, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| AM - I have been training for 6 weeks for this triathlon. That's not long but I was already in "running shape" I just needed to swim & bike. Well the swim training went good but the biking not as well since I don't have a bike. Just a short report. Swim went way slower then I should have swam. Bike was Ok. Run was Ok. I think I'll just stick with running for a while. It was a 1500m swim, 40k bike, 10k run which I think converts to about 13.2 running. |
| Asic Speedsters Miles: 6.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
|
AM - 5 miles. No more triathlon training, back to running. PM - 5.5 more.
|
| Brooks Ghost 2 Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
AM - 4 miles.
PM - 7.5 miles. |
| Brooks Ghost 2 Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| Lunch - 6 miles including 4x1 mile on the track. I had to run in lane 4 for the entire time so I'm not sure on my times. |
| Asic Speedsters Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM - 4.2 miles. |
| Brooks Ghost 2 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| AM - 4.3 miles. |
| Brooks Ghost 2 Miles: 4.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 miles |
| Brooks Ghost 2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Brooks Ghost 2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
AM - 6 miles. PM - 5 more.
|
| Brooks Ghost 2 Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. I had a little outpatient surgery so I had to take the day off. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 5 miles. Lunch - 5 mile fartlek run. |
| Brooks Ghost 2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles. |
| Brooks Ghost 2 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 6 miles. PM - 3 miles.
|
| Brooks Ghost 2 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - 4 miles. On Saturday my heel really started hurting, then got better, then got worse. I think I have Plantar Fasciitis. I've had this before and switched shows and it got better around 2 weeks. This time I don't know if it's the shoes or the increased running because I wasn't running as much when I was training for the triathlon. I'm going to get some new shoes today, I haven't been too impressed with the Brooks. PM - 4 more in pain. My heel is really hurting. I bought new insoles and they helped a little. I also tried barefoot running on the cushy grass of a golf course. When I got home I iced a lot, bought some running shoes online and a velcro strap things that is supposed to help. |
| Brooks Ghost 2 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles. |
| Brooks Ghost 2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. My heel is feeling better with ice, IB profuen and some different heel cushions. |
| Brooks Ghost 2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 2.00 | 0.00 | 9.10 |
|
AM - 4.1 miles.
Lunch - 5 miles on the track. 1 mile warmup, 2 mile tempo run @ 5:45 miles, 1 mile fartlek, 1 mile cooldown. |
| Brooks Ghost 2 Miles: 9.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Lunch - 5.5 miles. |
| Asics Nimbus 11 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch - 8 miles. |
| Asics Nimbus 11 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| PM - 5.5 miles. |
| Asics Nimbus 11 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM - 3 miles.
PM - 5.5 miles. |
| Asics Nimbus 11 Miles: 8.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - 4 miles. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
Went on vacation to the Big Island.
AM - 6.5 miles. |
| Asics Nimbus 11 Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM - 1 to the gym and back at the resort. |
| Asics Nimbus 11 Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| AM - 5.3 miles. |
| Asics Nimbus 11 Miles: 5.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Lunch - 4.4 miles. |
| Asics Nimbus 11 Miles: 4.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM - 3 slow miles. Not feeling well. |
| Asics Nimbus 11 Miles: 3.00 |
|
| | Race: |
Ha'ena to Hanalei 8 milers (8 Miles) 00:49:56, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 8.00 | 0.00 | 10.50 |
| AM - Felt like I was getting the flu yesterday. Felt the same when I woke up. I ran 2.5 miles to the starting line. I knew it was going to be a slow race feeling sick. I was just hoping nobody fast showed up and I got lucky. I didn't feel very well but it was fast enough to take 1st. |
| Asics Nimbus 11 Miles: 10.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5 miles. No run Mon or Tues, I was still sick with the flu. |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - 4.5 miles. |
| Asics Nimbus 11 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
|
AM - 5 miles. PM - 5.5 miles, Heidi was sick so I took both kids for a run in the stroller to put them to sleep.
|
| Asics Nimbus 11 Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| PM - 3.8. |
| Asics Nimbus 11 Miles: 3.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| AM - 3.8. |
| Asics Nimbus 11 Miles: 3.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
|
AM - 4 miles.
PM - 5.5 with the kids in the stroller. |
| Asics Nimbus 11 Miles: 9.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
|
AM - 4 miles.
Lunch - 3.75 miles on the track. Did a 1600 in 4:59, 600, and a few 400s.
PM - 1.5 miles cross training. |
| Asics Nimbus 11 Miles: 7.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. |
| Asic Speedsters Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - 6.5. |
| Asics Nimbus 11 Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - 4 easy miles after dropping the family off at the airport for a Utah trip. First run of the week, I was sick again on Mon & Tue. Still planning on doing the 22 mile Kalalau trail on Sat if all my strength is back. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - 10 trail miles. |
| Asics Nimbus 11 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Lunch - 20 miles. So I did my annual (or semi-annual sometimes) Kalalau trail run. It didn't go as well this time. I had to turn back 1 mile early and on the way back I was pretty exhausted and a little dehydrated. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - 4 slow miles. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 miles. Starting to feel more recovered from my long run on Mon. |
| Asics Nimbus 11 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM - 6 miles. |
| Asics Nimbus 11 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM - 2 crosstraining. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5. |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6. |
| Asics Nimbus 11 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6. |
| Asics Nimbus 11 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch - 6 miles. We are on vacation in Utah and my runnig hasn't been going so well. I had a race planned to do last Saturday but skipped it and went camping instead. |
| Asics Nimbus 11 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles back home in Kauai from vacation. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 4 miles. PM - 6 more. |
| Asics Nimbus 11 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM - 4 miles.
PM - 4 miles. |
| Asics Nimbus 11 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM - 4.5 miles. |
| Asics Nimbus 11 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
AM - 4.5
PM PM - 1.5
|
| Asics Nimbus 11 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 |
| Asics Nimbus 11 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| PM - 3.1. |
| Asics Nimbus 11 Miles: 3.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| PM - 6.5. |
| Asics Nimbus 11 Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
AM - 4.5
PM - 2.5 crosstraining. |
| Asics Nimbus 11 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Lunch - 4.5. |
| Asics Nimbus 11 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM - On Oahu for the day. 12 mile run. |
| Asics Nimbus 11 Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - 4 miles. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| AM - 5.8 miles. |
| Asics Nimbus 11 Miles: 5.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| AM - 4.1 miles. |
| Asics Nimbus 11 Miles: 4.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - 4.5 miles. |
| Asics Nimbus 11 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - 4.5 with some hard rain towards the end. PM - 2 crosstraining. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM - 4.5 miles. |
| Asics Nimbus 11 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| 3.8 miles |
| Asics Nimbus 11 Miles: 3.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Nimbus 11 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| AM - 2.5 cross training. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - This is a sad week for running. Only run of the week. We are in Utah visiting the fam and doing a work training. |
| Asics Nimbus 11 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM - 5.5 miles. |
| Asics Nimbus 11 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - 6.5 miles. |
| Asics Nimbus 11 Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5 miles. |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| PM - 4.4 miles. |
| Asics Nimbus 11 Miles: 4.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 |
| Asics Nimbus 11 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - 4 |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM - 5. |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 0.00 | 2.80 |
| PM - 2.8 miles. |
| Asics Nimbus 11 Miles: 2.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| |
| Asics Nimbus 11 Miles: 3.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| PM - 6.84 w/ the x country team. |
| Asics Nimbus 11 Miles: 6.84 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
AM - 4 miles.
PM - 8.5 w/ the X country team |
| Asics Nimbus 11 Miles: 12.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| PM - 1 mile. |
| Asics Nimbus 11 Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
AM - 5 miles. |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM - 4.2 |
| Asics Nimbus 11 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| 6.8 |
| Asics Nimbus 11 Miles: 6.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
|
AM - 4 miles.
PM - 6.8. |
| Asics Nimbus 11 Miles: 10.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| PM - 7.7. |
| Asics Nimbus 11 Miles: 7.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM - 3.5 |
| Asics Nimbus 11 Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
|
AM - 5
Lunch - 4.5 |
| Asic Speedsters Miles: 4.50 | Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM - 4.5 |
| Asics Nimbus 11 Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5. |
| Asics Nimbus 11 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM - 5.1. |
| Asics Nimbus 11 Miles: 5.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
|
Am - 4.
PM - 7.7 |
| Asics Nimbus 11 Miles: 11.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.25 | 0.00 | 5.25 |
| Lunch - 4 easy miles and 5x400 on the track. |
| Asics Nimbus 11 Miles: 5.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
|
AM - 4.
PM - 2.8 |
| Asics Nimbus 11 Miles: 6.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 nice and hot. |
| Asics Nimbus 11 Miles: 7.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
AM - 4 miles.
PM - 5 miles. |
| Asics Nimbus 11 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
|
AM - 4.
PM - 7.5 |
| Asics Nimbus 11 Miles: 11.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM - 3. |
| Asics Nimbus 11 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5. |
| Asics Nimbus 11 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4. |
| Asics Nimbus 11 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| |
| Asics Nimbus 11 Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
AM - 4.
PM - 3. |
| Asics Nimbus 11 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| AM - 7.4. |
| Asics Nimbus 11 Miles: 7.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Lunch - 6.6 |
| Asics Nimbus 11 Miles: 6.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch - 6. |
| Brooks Ghost 2 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM - 5.6. |
| Brooks Ghost 2 Miles: 5.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch - 8 miles. |
| Brooks Ghost 2 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| Lunch - 6.8 on the track with 2 miles at 5:45 pace, then 1.5 miles at 5:45 then 1 at 5:45. |
| Brooks Ghost 2 Miles: 6.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| AM - 5.2. |
| Brooks Ghost 2 Miles: 5.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Lunch - 6.5 miles. |
| Asic Speedsters Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Lunch - 5.5. |
| Asic Speedsters Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch - 5. |
| Asic Speedsters Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 crosstraining mile |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| PM - 5.5. |
| Asics Kayano 16 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| 5.6 |
| Asics Kayano 16 Miles: 5.60 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
|
AM - 4.1.
PM -2 crosstraining |
| Asics Kayano 16 Miles: 6.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| .5. Trying to rest my plantar fascitis for the 10 mile race tomorrow. |
| Asics Kayano 16 Miles: 0.50 |
|
| | Race: |
Koloa Sugar Mill 20 miler (10 Miles) 01:03:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Did the Koloa Sugar Mill race today. Felt pretty good. |
| Asic Speedsters Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| AM - 5.2. |
| Asics Kayano 16 Miles: 5.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5. |
| Asics Kayano 16 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles. |
| Asics Kayano 16 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles. |
| Asics Kayano 16 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on the beach. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 |
| Asics Kayano 16 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5. |
| Asics Kayano 16 Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on the beach. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4. |
| Asics Kayano 16 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 + 1 mile of turkey bowl running. |
| Asics Kayano 16 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 |
| Asics Kayano 16 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| |
| Asics Kayano 16 Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles. |
| Asics Kayano 16 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
AM - 5.
PM - 3.5 with the kids in the stroller. |
| Asics Kayano 16 Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - 3 in the rain. |
| Asics Kayano 16 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles while on Maui for the day. |
| Asics Kayano 16 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| |
| Asics Kayano 16 Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4 miles. |
| Asics Kayano 16 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM - 4. |
| Asics Kayano 16 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 |
| Asics Kayano 16 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 |
| Asics Kayano 16 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 |
| Asics Kayano 16 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 |
| Asics Kayano 16 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 |
| Asics Kayano 16 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 |
| Asics Kayano 16 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 |
| Asics Kayano 16 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
AM - 4 miles.
Lunch - 4 miles.
PM - 1 xtraining |
| Asics Kayano 16 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Lunch - 6.5 |
| Asics Kayano 16 Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 in the rain. |
| Asics Kayano 16 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| |
| Asics Nimbus 11 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| AM - 4.8 miles. |
| Asics Kayano 16 Miles: 4.80 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Asics Kayano 16 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 |
| Asics Kayano 16 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 |
| Asics Kayano 16 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.13 | 0.00 | 0.00 | 0.00 | 5.13 |
| Lunch - 5.13 miles at 6:56 pace. |
| Asics Kayano 16 Miles: 5.13 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| |
| Asics Kayano 16 Miles: 5.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 at 6:56 pace. |
| Asics Kayano 16 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on the beach. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 |
| Asics Kayano 16 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1555.22 | 7.20 | 42.60 | 4.00 | 1609.02 |
|
| Asic Speedsters Miles: 126.80 | Asics Nimbus 10 Miles: 121.60 | Brooks Ghost 2 Miles: 414.85 | Asics Nimbus 11 Miles: 577.04 | Asics Kayano 16 Miles: 195.53 |
|
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