Breaking the Wall

March 2019

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 173.50 Year: 2475.51
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs Lifetime Miles: 2133.34
Navy Crocs 2 Lifetime Miles: 1360.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
296.944.0025.005.86331.80
Navy Crocs Miles: 331.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.000.001.0012.08

Fast Running Friend Workout - 2019-03-01 16:02:45
Workout Totals: Distance12.080Time1:31:33.70Pace7:34.78
Did 4x0.25 with 0.125 recovery with Joseph and Jacob down the canyon targeting 75, but we did 71.3 and 70.2 on the last two. Joseph stayed with me on all of them. Jacob fell back on the last one and got 72.8. Bonnie did the first three, stayed with us on the first two, the last one I think she had around 75. Stephen did a few 100 meter stretches, total of 5 miles. William ran easy 5.

Matthew set a new mile PR on the little boy course - 7:05.6 - splits 1:48, 1:49, 1:46, 1:40. Finally his quantity of fast runs translated into quality.
Leg 1:Distance1.355Time10:50.50Pace8:00.07
Warm-up.
Leg 2:Distance4.725Time36:36.70Pace7:44.91
Workout with the kids.
Split 1:Distance0.250Time1:15.50Pace5:02.00
Cumilative:Distance0.250Time1:15.50Pace5:02.00
Split 2:Distance0.125Time1:19.40Pace10:35.20
Cumilative:Distance0.375Time2:34.90Pace6:53.07
Split 3:Distance0.250Time1:14.30Pace4:57.20
Cumilative:Distance0.625Time3:49.20Pace6:06.72
Split 4:Distance0.125Time1:22.40Pace10:59.20
Cumilative:Distance0.750Time5:11.60Pace6:55.47
Split 5:Distance0.250Time1:11.70Pace4:46.80
Cumilative:Distance1.000Time6:23.30Pace6:23.30
Split 6:Distance0.125Time1:32.30Pace12:18.40
Cumilative:Distance1.125Time7:55.60Pace7:02.76
Split 7:Distance0.250Time1:10.20Pace4:40.80
Cumilative:Distance1.375Time9:05.80Pace6:36.95
Split 8:Distance3.350Time27:30.90Pace8:12.81
Cumilative:Distance4.725Time36:36.70Pace7:44.91
 
Leg 3:Distance1.000Time7:01.40Pace7:01.40
Alone.
Leg 4:Distance4.000Time29:59.50Pace7:29.88
Part with Julia, part alone.
Leg 5:Distance1.000Time7:05.60Pace7:05.60
With Matthew and Stephen.

Navy Crocs Miles: 12.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.003.000.0016.35

Fast Running Friend Workout - 2019-03-02 11:29:33
Workout Totals: Distance16.350Time2:05:47.50Pace7:41.62
Total of 16. Was tired today. Did not want to run, but made myself go. Ran the first 4 miles with Joseph, Jacob, and Bonnie - they did a total of 8. Said a prayer during the run, asked the Lord to help me learn to enjoy running. Somehow managed to have run for 34 years without enjoying it. When I was younger, I had more raw willpower, and it did not matter that I did not like running that much. Now that I am older I need to learn to like it to keep running.

In answer to my prayer Armando showed up. He was able to run the first mile of the 3 mile tempo with me. I was tired, my legs were not moving, could barely run sub-6:00. It was raining/snowing, but not so bad to justify struggling so much to run so slow. But I did make it through the tempo, though I just wanted to stop after the first two miles.

Then I ran to the house with Armando - we shared some knowledge - I told him how I thought he could get faster and recover better, and he taught me how to properly say it in Spanish. 5 more with William and Stephen, took a nap, ate dinner, and ran another mile with Matthew.
Leg 1:Distance5.020Time40:09.80Pace8:00.04
Part with Joseph, Jacob, and Bonnie.
Leg 2:Distance5.330Time38:11.50Pace7:09.92
Tempo run + cool down with Armando.
Split 1:Distance3.000Time17:50.70Pace5:56.90
Cumilative:Distance3.000Time17:50.70Pace5:56.90
First mile with Armando, the rest alone down the canyon.
Split 2:Distance2.330Time20:20.80Pace8:43.95
Cumilative:Distance5.330Time38:11.50Pace7:09.92
 
Leg 3:Distance5.000Time39:40.70Pace7:56.14
With William and Stephen.
Leg 4:Distance1.000Time7:45.50Pace7:45.50
With Matthew.

Navy Crocs Miles: 16.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.501.500.0013.00

Fast Running Friend Workout - 2019-03-04 08:33:50
Workout Totals: Distance13.000Time1:40:55.00Pace7:45.77
Felt stronger today. Total of 13. Did a pickup with Jenny for 0.5 in 3:04, then kept going and ran 2:44 for the next 0.5 to get 5:48 for the mile. Then also did a pickup with Joseph, Jacob, and Bonnie for 1 mile in 5:47 in the afternoon - this is Bonnie PR for down the canyon.
Leg 1:Distance6.000Time47:06.10Pace7:51.02
With Jenny.
Split 1:Distance3.050Time25:01.60Pace8:12.33
Cumilative:Distance3.050Time25:01.60Pace8:12.33
Split 2:Distance0.500Time3:04.90Pace6:09.80
Cumilative:Distance3.550Time28:06.50Pace7:55.07
Split 3:Distance0.500Time2:44.00Pace5:28.00
Cumilative:Distance4.050Time30:50.50Pace7:36.91
Split 4:Distance1.950Time16:15.60Pace8:20.31
Cumilative:Distance6.000Time47:06.10Pace7:51.02
 
Leg 2:Distance6.000Time46:29.30Pace7:44.88
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Split 1:Distance3.050Time24:21.80Pace7:59.28
Cumilative:Distance3.050Time24:21.80Pace7:59.28
Split 2:Distance1.000Time5:47.70Pace5:47.70
Cumilative:Distance4.050Time30:09.50Pace7:26.79
Split 3:Distance1.950Time16:19.80Pace8:22.46
Cumilative:Distance6.000Time46:29.30Pace7:44.88
 
Leg 3:Distance1.000Time7:19.60Pace7:19.60
With Matthew and I think maybe Stephen.

Navy Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.970.001.001.1212.09

Fast Running Friend Workout - 2019-03-05 09:46:07
Workout Totals: Distance12.100Time1:35:11.30Pace7:52.01
Total of around 12. All intervals down the canyon. Did 3x0.375 with Joseph and Jacob (1:53.8, 1:51.2, 1:50.6) - 0.125 recovery. The target was 1:52.5 - 5:00 pace. We are working on getting used to that pace so we can break 5:00 down the canyon first. Then, once successful, we will try to repeat or at least get close on the track. Bonnie and William did 2x0.25 in around 77 or so - they both were not 100% today.

Also did Stephen's workout with William - 4x0.25 with 0.125 recovery with the target of 90 seconds - we were a bit faster.

William and Stephen ended up with 7 total today - somewhat on accident.
Leg 1:Distance4.000Time31:45.20Pace7:56.30
With Jenny.
Leg 2:Distance1.350Time10:59.30Pace8:08.37
Warm-up with Joseph, Jacob, Bonnie, William, and Stephen.
Leg 3:Distance2.000Time14:46.10Pace7:23.05
Workout with Joseph and Jacob - part with Bonnie and William - 3x0.375 down the canyon.
Split 1:Distance0.375Time1:53.80Pace5:03.47
Cumilative:Distance0.375Time1:53.80Pace5:03.47
Split 2:Distance0.125Time1:39.80Pace13:18.40
Cumilative:Distance0.500Time3:33.60Pace7:07.20
Split 3:Distance0.375Time1:51.20Pace4:56.53
Cumilative:Distance0.875Time5:24.80Pace6:11.20
Split 4:Distance0.125Time1:26.00Pace11:28.00
Cumilative:Distance1.000Time6:50.80Pace6:50.80
Split 5:Distance0.375Time1:50.60Pace4:54.93
Cumilative:Distance1.375Time8:41.40Pace6:19.20
Split 6:Distance0.625Time6:04.70Pace9:43.52
Cumilative:Distance2.000Time14:46.10Pace7:23.05
 
Leg 4:Distance3.750Time30:00.70Pace8:00.19
Workout with William and Stephen - 4x0.25 down the canyon.
Split 1:Distance0.250Time1:30.00Pace6:00.00
Cumilative:Distance0.250Time1:30.00Pace6:00.00
Split 2:Distance0.125Time1:35.00Pace12:40.00
Cumilative:Distance0.375Time3:05.00Pace8:13.33
Split 3:Distance0.250Time1:27.20Pace5:48.80
Cumilative:Distance0.625Time4:32.20Pace7:15.52
Split 4:Distance0.125Time1:38.40Pace13:07.20
Cumilative:Distance0.750Time6:10.60Pace8:14.13
Split 5:Distance0.250Time1:28.80Pace5:55.20
Cumilative:Distance1.000Time7:39.40Pace7:39.40
Split 6:Distance0.125Time1:42.30Pace13:38.40
Cumilative:Distance1.125Time9:21.70Pace8:19.29
Split 7:Distance0.250Time1:29.70Pace5:58.80
Cumilative:Distance1.375Time10:51.40Pace7:53.75
Split 8:Distance2.375Time19:09.30Pace8:03.92
Cumilative:Distance3.750Time30:00.70Pace8:00.19
 
Leg 5:Distance1.000Time7:40.00Pace7:40.00
With Matthew, William, and Stephen.

Navy Crocs Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2019-03-06 09:45:21
Workout Totals: Distance11.000Time1:26:16.20Pace7:50.56
Total of 11. Took it easy today to recovery from yesterday's workout. Usual distances for the kids.
Leg 1:Distance4.000Time31:09.80Pace7:47.45
With Jenny.
Leg 2:Distance6.000Time47:40.60Pace7:56.77
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 3:Distance1.000Time7:25.80Pace7:25.80
With Matthew and William.

Navy Crocs Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-03-07 10:02:45
Workout Totals: Distance12.000Time1:30:55.20Pace7:34.60
Usual 12 today, usual distances for the kids. Did a mile pickup in 5:39.9 with Joseph and Jacob, first 0.5 was in 2:54 with Bonnie, then we sped up a bit, then a lot in the last quarter which we did in 79.
Leg 1:Distance5.000Time38:47.00Pace7:45.40
Alone.
Leg 2:Distance6.000Time44:44.80Pace7:27.47
With Joseph, Jacob, and Bonnie. Part with William and Stephen.
Split 1:Distance3.050Time23:43.20Pace7:46.62
Cumilative:Distance3.050Time23:43.20Pace7:46.62
Split 2:Distance1.000Time5:39.90Pace5:39.90
Cumilative:Distance4.050Time29:23.10Pace7:15.33
Split 3:Distance1.950Time15:21.70Pace7:52.67
Cumilative:Distance6.000Time44:44.80Pace7:27.47
 
Leg 3:Distance1.000Time7:23.40Pace7:23.40
With Matthew.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.030.001.000.0012.03

Fast Running Friend Workout - 2019-03-08 14:13:16
Workout Totals: Distance12.030Time1:32:20.00Pace7:40.52
12 total, more or less usual distances for the kids. Did a mile pickup with Joseph, Jacob, and Bonnie in 5:48. Also Matthew wanted to run in the canyon today, so he did 2 miles, one down in 7:05, then a bit of rest, and one up in 7:47. Then ran 4 more with William, we got some snow and rain on us in the canyon, but once we got out, it was much better.
Leg 1:Distance6.000Time46:07.30Pace7:41.22
With Joseph, Jacob, and Bonnie - part with Stephen.
Split 1:Distance3.050Time24:24.10Pace8:00.03
Cumilative:Distance3.050Time24:24.10Pace8:00.03
Split 2:Distance1.000Time5:48.40Pace5:48.40
Cumilative:Distance4.050Time30:12.50Pace7:27.53
Split 3:Distance1.950Time15:54.80Pace8:09.64
Cumilative:Distance6.000Time46:07.30Pace7:41.22
 
Leg 2:Distance1.000Time7:05.80Pace7:05.80
With Matthew down the canyon.
Leg 3:Distance1.000Time7:47.00Pace7:47.00
With Matthew up the canyon.
Leg 4:Distance4.030Time31:19.90Pace7:46.48
With William.

Navy Crocs Miles: 12.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.051.001.001.1217.17

Fast Running Friend Workout - 2019-03-09 11:48:06
Workout Totals: Distance17.175Time2:10:58.90Pace7:37.58
Total of about 16, did 3x0.375 with 0.125 recovery with Joseph and Jacob at 5:00 pace, then 4x0.25 at a bit faster than 90 with William, Stephen, and Bonnie, then a 2 mile tempo in 11:13 (5:37, 5:36) alone - all down the canyon. Also did 6 more with Jenny in the evening with a mile pickup in 6:18.
Leg 1:Distance1.300Time10:41.50Pace8:13.46
Warm-up.
Leg 2:Distance2.000Time15:13.10Pace7:36.55
Workout with Joseph and Jacob.
Split 1:Distance0.375Time1:53.70Pace5:03.20
Cumilative:Distance0.375Time1:53.70Pace5:03.20
Split 2:Distance0.125Time1:32.90Pace12:23.20
Cumilative:Distance0.500Time3:26.60Pace6:53.20
Split 3:Distance0.375Time1:52.80Pace5:00.80
Cumilative:Distance0.875Time5:19.40Pace6:05.03
Split 4:Distance0.125Time1:42.10Pace13:36.80
Cumilative:Distance1.000Time7:01.50Pace7:01.50
Split 5:Distance0.375Time1:52.20Pace4:59.20
Cumilative:Distance1.375Time8:53.70Pace6:28.15
Split 6:Distance0.625Time6:19.40Pace10:07.04
Cumilative:Distance2.000Time15:13.10Pace7:36.55
 
Leg 3:Distance4.375Time35:21.40Pace8:04.89
Workout with William, Stephen, and Bonnie.
Split 1:Distance0.250Time1:28.00Pace5:52.00
Cumilative:Distance0.250Time1:28.00Pace5:52.00
Split 2:Distance0.125Time1:32.80Pace12:22.40
Cumilative:Distance0.375Time3:00.80Pace8:02.13
Split 3:Distance0.250Time1:29.30Pace5:57.20
Cumilative:Distance0.625Time4:30.10Pace7:12.16
Split 4:Distance0.125Time1:40.00Pace13:20.00
Cumilative:Distance0.750Time6:10.10Pace8:13.47
Split 5:Distance0.250Time1:29.00Pace5:56.00
Cumilative:Distance1.000Time7:39.10Pace7:39.10
Split 6:Distance0.125Time1:37.70Pace13:01.60
Cumilative:Distance1.125Time9:16.80Pace8:14.93
Split 7:Distance0.250Time1:27.00Pace5:48.00
Cumilative:Distance1.375Time10:43.80Pace7:48.22
Split 8:Distance3.000Time24:37.60Pace8:12.53
Cumilative:Distance4.375Time35:21.40Pace8:04.89
 
Leg 4:Distance2.500Time15:14.80Pace6:05.92
Alone, did a tempo.
Split 1:Distance2.000Time11:13.10Pace5:36.55
Cumilative:Distance2.000Time11:13.10Pace5:36.55
Split 2:Distance0.500Time4:01.70Pace8:03.40
Cumilative:Distance2.500Time15:14.80Pace6:05.92
 
Leg 5:Distance1.000Time7:26.10Pace7:26.10
With Matthew.
Leg 6:Distance6.000Time47:02.00Pace7:50.33
With Jenny.
Split 1:Distance3.050Time24:15.60Pace7:57.25
Cumilative:Distance3.050Time24:15.60Pace7:57.25
Split 2:Distance1.000Time6:18.80Pace6:18.80
Cumilative:Distance4.050Time30:34.40Pace7:32.94
Split 3:Distance1.950Time16:27.60Pace8:26.46
Cumilative:Distance6.000Time47:02.00Pace7:50.33
 

Navy Crocs Miles: 17.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2019-03-11 14:43:53
Workout Totals: Distance13.000Time1:47:15.40Pace8:15.03
Took it easy today, total of 13. Did a test on Julia to see what her HR is doing at a faster pace. Even though at 8:30 pace her HR is around 170, for the life of her she could not get it above 188 when we picked it up, and she could only run 6:50 down the canyon. So sounds like weak adrenal glands, need to figure out what to do about them. One thing I told her to do is to make sure she gets to bed early and takes naps. Matthew insisted on running on the track. I told him he had to run the first quarter in under 1:45 if I took the trouble to drive him there, or he would not get his standard popsicle for the run. He agreed to the deal. His first lap was 1:38, then he still ran decent - 1:48, 1:49, and all he had to do in the last lap to PR was 1:46, but he just said he did not want the record and coasted in with 1:51 finishing in 7:09. Afterwards, we had a discussion about not letting a bird fly away when you have it in your hands.
Leg 1:Distance6.000Time50:57.00Pace8:29.50
With Julia.
Split 1:Distance3.050Time25:55.40Pace8:29.97
Cumilative:Distance3.050Time25:55.40Pace8:29.97
Split 2:Distance1.000Time6:50.30Pace6:50.30
Cumilative:Distance4.050Time32:45.70Pace8:05.36
Split 3:Distance1.950Time18:11.30Pace9:19.64
Cumilative:Distance6.000Time50:57.00Pace8:29.50
 
Leg 2:Distance6.000Time49:08.80Pace8:11.47
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 3:Distance1.000Time7:09.60Pace7:09.60
With Matthew and William on the track.

Navy Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.0011.00

Fast Running Friend Workout - 2019-03-12 09:48:56
Workout Totals: Distance11.000Time1:26:54.10Pace7:54.01
11 total, paced Sarah to 7:40 mile down the canyon, then in the afternoon did a workout with Joseph and Jacob - 2x0.5 with 0.25 recovery down the canyon. Joseph and I got 2:27.5, 2:29.8. Jacob had 2:28/2:33. Bonnie and William did 2x0.25 with us. Bonnie kept up, William was back a couple of seconds. Stephen had sore throat, so I just had him run easy. More or less usual distances for the kids, except Joseph, Jacob, and William did an extra mile with Matthew.
Leg 1:Distance0.650Time5:02.20Pace7:44.92
Warm-up.
Leg 2:Distance1.000Time7:40.60Pace7:40.60
Paced Sarah.
Leg 3:Distance2.350Time17:21.70Pace7:23.28
More distance.
Leg 4:Distance1.450Time12:16.50Pace8:27.93
Warm-up with the kids.
Leg 5:Distance4.550Time36:55.40Pace8:06.90
Workout with Joseph and Jacob - part with Bonnie and William.
Split 1:Distance0.500Time2:27.50Pace4:55.00
Cumilative:Distance0.500Time2:27.50Pace4:55.00
Split 2:Distance0.250Time2:44.70Pace10:58.80
Cumilative:Distance0.750Time5:12.20Pace6:56.27
Split 3:Distance0.500Time2:29.80Pace4:59.60
Cumilative:Distance1.250Time7:42.00Pace6:09.60
Split 4:Distance3.300Time29:13.40Pace8:51.33
Cumilative:Distance4.550Time36:55.40Pace8:06.90
 
Leg 6:Distance1.000Time7:37.70Pace7:37.70
With Matthew, Joseph, Jacob, and William.

Navy Crocs Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-03-13 15:53:01
Workout Totals: Distance12.000Time1:33:32.50Pace7:47.71
12 total, usual distances for the kids.
Leg 1:Distance6.000Time47:30.80Pace7:55.13
With Joseph and Jacob.
Leg 2:Distance1.000Time7:22.30Pace7:22.30
With Matthew and William.
Leg 3:Distance5.000Time38:39.40Pace7:43.88
Alone.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.130.002.000.0011.13

Fast Running Friend Workout - 2019-03-14 10:05:06
Workout Totals: Distance11.130Time1:24:46.80Pace7:37.04
Total of 11, 2 mile tempo with Joseph and Jacob in 11:29, Matthew ran a new mile record on the little boy course in 7:05.5 improving by 0.1.
Leg 1:Distance4.000Time31:27.40Pace7:51.85
With Jenny.
Leg 2:Distance6.130Time46:13.90Pace7:32.51
With the kids, tempo run with Joseph and Jacob. I think Bonnie and William ran to the first mile with us in 5:48.
Split 1:Distance0.980Time8:01.00Pace8:10.82
Cumilative:Distance0.980Time8:01.00Pace8:10.82
Split 2:Distance2.000Time11:29.80Pace5:44.90
Cumilative:Distance2.980Time19:30.80Pace6:32.89
Tempo run down the canyon.
Split 3:Distance3.150Time26:43.10Pace8:28.92
Cumilative:Distance6.130Time46:13.90Pace7:32.51
 
Leg 3:Distance1.000Time7:05.50Pace7:05.50
With Matthew and I think Stephen - new record.

Navy Crocs Miles: 11.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.751.001.000.2512.00

Fast Running Friend Workout - 2019-03-15 10:29:40
Workout Totals: Distance12.000Time1:31:30.80Pace7:37.57
Usual runs. Kids were on reduced mileage due to the chess tournament tomorrow. I did some pickups. First 1 mile down the canyon in 5:29 which consisted of 0.5 with Jenny in 2:50, followed immediately by another in 2:39. 1 mile with Stephen on the track in 6:28. And 0.25 down the canyon in 72.9 with Joseph, Jacob, and Bonnie.
Leg 1:Distance6.000Time46:27.90Pace7:44.65
With Jenny.
Split 1:Distance3.050Time24:41.00Pace8:05.57
Cumilative:Distance3.050Time24:41.00Pace8:05.57
Split 2:Distance1.000Time5:29.20Pace5:29.20
Cumilative:Distance4.050Time30:10.20Pace7:26.96
Split 3:Distance1.950Time16:17.70Pace8:21.38
Cumilative:Distance6.000Time46:27.90Pace7:44.65
 
Leg 2:Distance1.000Time7:06.10Pace7:06.10
With Stephen and Matthew.
Leg 3:Distance1.000Time6:28.50Pace6:28.50
With Stephen.
Leg 4:Distance4.000Time31:28.30Pace7:52.08
With Joseph, Jacob, and Bonnie.
Split 1:Distance2.040Time16:11.60Pace7:56.27
Cumilative:Distance2.040Time16:11.60Pace7:56.27
Split 2:Distance0.250Time1:12.60Pace4:50.40
Cumilative:Distance2.290Time17:24.20Pace7:35.98
Split 3:Distance1.710Time14:04.10Pace8:13.63
Cumilative:Distance4.000Time31:28.30Pace7:52.08
 

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-03-16 17:56:32
Workout Totals: Distance12.000Time1:30:30.50Pace7:32.54
Chess tournament in the morning - Utah Elementary Chess Championship. Results:

Jacob 4.5 out 6, 6th place in 6th grade. Managed to hypnotize his opponent into giving him a stalemate in a losing position.

William 4 out 6, 14th place in 4th grade.

Stephen 3.5 out 6, 27th in 2nd grade. Again pulled off a draw by repetition while losing. Maybe he will be a good businessman. Knows how to reach a compromise, good at managing inventory.

Matthew 3 out 6, 15th place in kindergarden. No compromise, goes for the win even when he is losing. Was a queen down in his last game, but hypnotized his opponent into giving it back, and eventually through his persistence won the game.

Running-wise I did a total of 12 miles. 3 with Jenny, 3 with Joseph, Jacob, William, and Stephen - 1 of which was with Matthew on the track, and he ran a PR in spite of the post-chess-tournament fatigue of 7:00.6 - almost broke 7:00. I also did a pickup for a mile in 5:34 down the canyon to catch up to Julia, and then ran the last 2 miles of her run with her.
Leg 1:Distance3.000Time22:59.30Pace7:39.77
With Jenny.
Leg 2:Distance6.000Time43:38.60Pace7:16.43
Part alone, part with Julia.
Split 1:Distance3.050Time22:23.60Pace7:20.52
Cumilative:Distance3.050Time22:23.60Pace7:20.52
Split 2:Distance1.000Time5:34.40Pace5:34.40
Cumilative:Distance4.050Time27:58.00Pace6:54.32
Split 3:Distance1.950Time15:40.60Pace8:02.36
Cumilative:Distance6.000Time43:38.60Pace7:16.43
 
Leg 3:Distance2.000Time16:52.00Pace8:26.00
With Joseph, Jacob, William, and Stephen.
Leg 4:Distance1.000Time7:00.60Pace7:00.60
With Joseph, Jacob, William, Stephen (I think we had him), and Matthew.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.1912.19

Fast Running Friend Workout - 2019-03-18 12:28:45
Workout Totals: Distance12.186Time1:34:45.30Pace7:46.54
Usual runs, total of about 12, Matthew ran 100m on the track in 19.4 - new PR.
Leg 1:Distance4.000Time32:31.00Pace8:07.75
With Jenny.
Leg 2:Distance6.000Time47:14.10Pace7:52.35
With Joseph, Jacob, and Bonnie, part with William, and Stephen.
Leg 3:Distance1.000Time7:08.20Pace7:08.20
With William and Matthew.
Leg 4:Distance1.000Time6:58.60Pace6:58.60
Alone.
Leg 5:Distance0.062Time0:16.90Pace4:32.58
100 with William.
Leg 6:Distance0.062Time0:17.10Pace4:35.81
100 with William.
Leg 7:Distance0.062Time0:19.40Pace5:12.90
100 with Matthew.

Navy Crocs Miles: 12.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.051.000.001.0011.05

Fast Running Friend Workout - 2019-03-19 09:33:44
Workout Totals: Distance11.050Time1:26:39.30Pace7:50.52
Total of 11. Joseph jumped off a fence onto a nail, so he was not able to run fast today - he jogged 6 miles, though. Jacob and I did 2x0.5 with 0.25 recovery down the canyon. I got 2:26.0, 2:28.6 - he was a step or two ahead of me on both. Then we paced Stephen to a 6:10 mile down the canyon (3:07, 3:03).
Leg 1:Distance4.000Time30:44.70Pace7:41.18
I think this was alone.
Leg 2:Distance1.400Time11:46.30Pace8:24.50
Warm-up with the kids.
Leg 3:Distance1.250Time8:14.60Pace6:35.68
Workout with Jacob.
Split 1:Distance0.500Time2:26.00Pace4:52.00
Cumilative:Distance0.500Time2:26.00Pace4:52.00
Split 2:Distance0.250Time3:20.00Pace13:20.00
Cumilative:Distance0.750Time5:46.00Pace7:41.33
Split 3:Distance0.500Time2:28.60Pace4:57.20
Cumilative:Distance1.250Time8:14.60Pace6:35.68
 
Leg 4:Distance1.000Time9:00.60Pace9:00.60
Recovery jog.
Leg 5:Distance1.000Time6:10.40Pace6:10.40
Down the canyon with Stephen - new record. William and Jacob helped pace.
Leg 6:Distance1.400Time12:42.90Pace9:04.93
Part with William, Stephen, and Jacob.
Leg 7:Distance1.000Time7:59.80Pace7:59.80
With Matthew.

Navy Crocs Miles: 11.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.110.000.000.0013.11

Fast Running Friend Workout - 2019-03-20 08:59:23
Workout Totals: Distance13.110Time1:43:05.80Pace7:51.84
Total of 13. Paced Sarah to a 7:32 mile down the canyon - her post-C-section PR. Ran with Julia - she was able to run 6:33 mile today down the canyon.

Joseph rested - recovering from jumping on the nail.
Leg 1:Distance0.700Time5:01.20Pace7:10.29
Alone.
Leg 2:Distance1.000Time7:32.60Pace7:32.60
Paced Sarah.
Leg 3:Distance4.300Time31:37.40Pace7:21.26
Alone.
Leg 4:Distance6.000Time50:39.70Pace8:26.62
With Julia, part with Jacob and Bonnie.
Split 1:Distance3.050Time26:52.60Pace8:48.72
Cumilative:Distance3.050Time26:52.60Pace8:48.72
Split 2:Distance1.000Time6:33.40Pace6:33.40
Cumilative:Distance4.050Time33:26.00Pace8:15.31
Split 3:Distance1.950Time17:13.70Pace8:50.10
Cumilative:Distance6.000Time50:39.70Pace8:26.62
 
Leg 5:Distance0.110Time0:45.20Pace6:50.91
False start with Matthew.
Leg 6:Distance1.000Time7:29.70Pace7:29.70
With Matthew.

Navy Crocs Miles: 13.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Fast Running Friend Workout - 2019-03-21 09:50:36
Workout Totals: Distance11.100Time1:26:07.80Pace7:45.57
Total of 11. Jacob and I paced Bonnie in the 2 mile tempo down the canyon. She ran a PR of 12:10 (5:56, 6:14). Jacob picked it up at 1.5 (9:02) and ran the last 0.5 in 2:33. I stayed with Bonnie. Joseph just jogged today, still recovering from the nail experience.
Leg 1:Distance4.000Time31:36.70Pace7:54.18
With Jenny.
Leg 2:Distance2.980Time20:53.10Pace7:00.50
With Jacob and Bonnie. Part with William, Stephen, and Joseph.
Split 1:Distance0.980Time8:42.30Pace8:52.96
Cumilative:Distance0.980Time8:42.30Pace8:52.96
Split 2:Distance2.000Time12:10.80Pace6:05.40
Cumilative:Distance2.980Time20:53.10Pace7:00.50
 
Leg 3:Distance3.120Time26:29.50Pace8:29.46
Cool-down with Joseph, Jacob, and Bonnie.
Leg 4:Distance1.000Time7:08.50Pace7:08.50
With Matthew.

Navy Crocs Miles: 11.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-03-22 09:36:33
Workout Totals: Distance12.000Time1:32:22.50Pace7:41.88
Total of 12. Felt some back pain, did not do anything fast. Joseph, Jacob, and Julia were on reduced mileage due to the chess tournament.
Leg 1:Distance4.000Time31:27.80Pace7:51.95
With Jenny.
Leg 2:Distance3.000Time23:56.80Pace7:58.93
With Joseph, Jacob, William and Stephen.
Leg 3:Distance4.000Time29:08.70Pace7:17.18
Alone.
Leg 4:Distance1.000Time7:49.20Pace7:49.20
With Matthew and William.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2019-03-23 11:46:18
Workout Totals: Distance14.000Time1:45:14.90Pace7:31.06
Special day for Matthew today - he broke 7:00 in the mile with 6:56.7 on the Orem High track. William, Stephen, Joseph, and Jacob paced him. I was having back pain issues, so I lagged behind a bit in the first lap, then caught up at the end of it once I was better warmed up. His splits were 1:36, 1:46, 1:48, 1:43. I ordered him a laptop today.

Today also was the second day of the Utah Highschool/Junior High Chess Championship - results: Jacob 2.5/5, Joseph 2/5, Julia 2/5.

I was able to get in 14 miles in spite of the back pain and the chess tournament - but no tempo running.
Leg 1:Distance4.000Time31:38.70Pace7:54.68
With Stephen.
Leg 2:Distance6.000Time43:00.90Pace7:10.15
Alone.
Leg 3:Distance1.000Time6:56.70Pace6:56.70
Matthew's epic sub-7:00 mile.
Leg 4:Distance3.000Time23:38.60Pace7:52.87
With Joseph, Jacob, and William.

Navy Crocs Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.502.000.0013.00

Fast Running Friend Workout - 2019-03-25 08:53:54
Workout Totals: Distance12.996Time1:41:48.70Pace7:50.04
Total of 13. Usual distances for the kids. Did a mile down the canyon in 5:44.8 with William in the AM, then another mile down the canyon with Joseph and Jacob in 5:45.4 in the PM - Bonnie ran 6:04. Matthew ran a PR in the 800 on the track - 3:14.8 (1:34, 1:40).
Leg 1:Distance6.000Time47:29.90Pace7:54.98
With William.
Split 1:Distance3.050Time25:04.80Pace8:13.38
Cumilative:Distance3.050Time25:04.80Pace8:13.38
Split 2:Distance1.000Time5:44.80Pace5:44.80
Cumilative:Distance4.050Time30:49.60Pace7:36.69
Split 3:Distance1.950Time16:40.30Pace8:32.97
Cumilative:Distance6.000Time47:29.90Pace7:54.98
 
Leg 2:Distance6.000Time46:16.10Pace7:42.68
With Joseph, Jacob, and Bonnie - part with Stephen.
Split 1:Distance3.050Time24:16.10Pace7:57.41
Cumilative:Distance3.050Time24:16.10Pace7:57.41
Split 2:Distance1.000Time5:45.30Pace5:45.30
Cumilative:Distance4.050Time30:01.40Pace7:24.79
Split 3:Distance1.950Time16:14.70Pace8:19.85
Cumilative:Distance6.000Time46:16.10Pace7:42.68
 
Leg 3:Distance0.190Time1:44.10Pace9:07.89
Warm-up with Matthew.
Leg 4:Distance0.496Time3:14.80Pace6:32.74
800 with Matthew.
Leg 5:Distance0.310Time3:03.80Pace9:52.90
Cool-down with Matthew.

Navy Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.650.003.250.0014.90

Fast Running Friend Workout - 2019-03-26 10:11:12
Workout Totals: Distance14.898Time1:55:09.40Pace7:43.78
Total of 14 today. Did a 2 mile tempo down the canyon in 11:17.9, then 2x0.5 with William and Stephen at 6:00 pace, then ran with Matthew - he set a 400 PR - 87.6 (42,45). Joseph and Jacob did 2x0.5 with 0.25 recovery - Joseph - 2:29, 2:33, Jacob - 2:30, 2:34.
Leg 1:Distance6.000Time46:57.10Pace7:49.52
With Jenny.
Leg 2:Distance1.950Time15:51.80Pace8:08.10
Warm-up, part with the kids.
Leg 3:Distance2.000Time11:17.90Pace5:38.95
Tempo run down the canyon.
Leg 4:Distance0.250Time2:13.40Pace8:53.60
Recovery jog.
Leg 5:Distance1.250Time9:10.70Pace7:20.56
Workout with William and Stephen.
Split 1:Distance0.500Time2:59.80Pace5:59.60
Cumilative:Distance0.500Time2:59.80Pace5:59.60
Split 2:Distance0.250Time3:10.60Pace12:42.40
Cumilative:Distance0.750Time6:10.40Pace8:13.87
Split 3:Distance0.500Time3:00.30Pace6:00.60
Cumilative:Distance1.250Time9:10.70Pace7:20.56
 
Leg 6:Distance1.450Time11:53.10Pace8:11.79
Cool-down.
Leg 7:Distance0.250Time2:23.50Pace9:34.00
Warm-up with Matthew.
Leg 8:Distance0.250Time1:40.40Pace6:41.60
Matthew's attempt at improving 800 record - stopped him after the first lap.
Leg 9:Distance0.250Time2:31.90Pace10:07.60
A recovery jog with Matthew.
Leg 10:Distance0.248Time1:27.60Pace5:53.23
Matthew's 400 record.
Leg 11:Distance1.000Time9:42.00Pace9:42.00
With our friend Stephen.

Navy Crocs Miles: 14.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.160.000.250.0013.41

Fast Running Friend Workout - 2019-03-27 08:47:37
Workout Totals: Distance13.406Time1:46:30.50Pace7:56.69
Total of a bit over 13. More or less usual runs for the kids. Matthew ran 200 in 42.7, new record, though rather weak as he had split 42 something in a 400 before. Bella did 200 in 1:16 holding my hand on the track - new record.
Leg 1:Distance0.700Time4:53.70Pace6:59.57
Alone.
Leg 2:Distance1.000Time7:43.50Pace7:43.50
With Sarah.
Leg 3:Distance4.300Time32:21.10Pace7:31.42
Leg 4:Distance6.000Time49:57.30Pace8:19.55
With Julia and other kids (part).
Split 1:Distance3.050Time26:28.00Pace8:40.66
Cumilative:Distance3.050Time26:28.00Pace8:40.66
Split 2:Distance1.000Time6:43.40Pace6:43.40
Cumilative:Distance4.050Time33:11.40Pace8:11.70
Split 3:Distance1.950Time16:45.90Pace8:35.85
Cumilative:Distance6.000Time49:57.30Pace8:19.55
 
Leg 5:Distance0.124Time1:16.20Pace10:14.52
200 with Bella and Matthew.
Leg 6:Distance0.122Time0:58.60Pace8:00.33
False start with Mary.
Leg 7:Distance0.248Time1:39.90Pace6:42.82
With Matthew.
Leg 8:Distance0.043Time0:20.80Pace8:03.72
Another false start with Mary.
Leg 9:Distance0.621Time5:53.20Pace9:28.76
With Matthew.
Leg 10:Distance0.124Time0:43.50Pace5:50.81
With Matthew.
Leg 11:Distance0.124Time0:42.70Pace5:44.35
With Matthew.

Navy Crocs Miles: 13.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.002.000.0612.10

Fast Running Friend Workout - 2019-03-28 09:38:41
Workout Totals: Distance12.099Time1:31:55.40Pace7:35.86
Total of 12. Did a 2 mile tempo down the canyon with Joseph and Jacob. We went through the first mile in 5:38, then Joseph fell back, Jacob hung on, but struggled some. Jacob and I got 11:20, Joseph 11:40. More or less usual distances for everybody. Matthew improved his 200 to 42.5.
Leg 1:Distance0.980Time8:09.70Pace8:19.69
With Joseph and Jacob.
Leg 2:Distance2.000Time11:40.60Pace5:50.30
With Joseph and Jacob - tempo down the canyon.
Split 1:Distance2.000Time11:20.10Pace5:40.05
Cumilative:Distance2.000Time11:20.10Pace5:40.05
Jacob and I.
Split 2:Distance0.000Time0:20.50Pace0:00.00
Cumilative:Distance2.000Time11:40.60Pace5:50.30
Joseph.
 
Leg 3:Distance3.120Time26:35.30Pace8:31.31
Leg 4:Distance0.180Time1:41.20Pace9:22.22
With Matthew.
Leg 5:Distance0.250Time1:39.80Pace6:39.20
With Matthew.
Leg 6:Distance0.375Time3:32.50Pace9:26.67
With Matthew.
Leg 7:Distance0.124Time0:42.50Pace5:42.74
With Matthew.
Leg 8:Distance0.070Time0:38.10Pace9:04.29
With Matthew.
Leg 9:Distance5.000Time37:15.70Pace7:27.14
Alone, did a pickup at the end uphill for 100 meters.
Split 1:Distance4.938Time36:55.90Pace7:28.74
Cumilative:Distance4.938Time36:55.90Pace7:28.74
Split 2:Distance0.062Time0:19.80Pace5:19.35
Cumilative:Distance5.000Time37:15.70Pace7:27.14
 

Navy Crocs Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-03-29 09:31:03
Workout Totals: Distance12.000Time1:35:25.30Pace7:57.11
Total of 12, usual distances for the kids.
Leg 1:Distance6.000Time47:42.90Pace7:57.15
I think this was with Jenny.
Leg 2:Distance1.000Time7:56.40Pace7:56.40
With Matthew.
Leg 3:Distance5.000Time39:46.00Pace7:57.20
With Stephen and William - I think.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.970.005.000.1216.09

Fast Running Friend Workout - 2019-03-30 09:06:14
Workout Totals: Distance16.099Time2:00:14.80Pace7:28.15
Total of 16 in two runs. First did 10 with a 5 mile tempo down the canyon in 29:27. Splits 5:57, 5:58, 5:55, 5:53, 5:44. Joseph ran the first 3 with me (17:50), Jacob last 3 (17:32). Usual Saturday distances for the kids. Matthew got a big 200 PR of 39.1.
Leg 1:Distance2.480Time20:20.10Pace8:11.98
Warm-up with Joseph, part with Jacob.
Leg 2:Distance5.000Time29:27.20Pace5:53.44
5 mile tempo run down the canyon, first 3 with Joseph, last 3 with Jacob.
Leg 3:Distance2.620Time22:21.00Pace8:31.83
Cool-down with Joseph and Jacob.
Leg 4:Distance5.000Time39:52.70Pace7:58.54
With William and Bonnie.
Leg 5:Distance0.875Time7:34.70Pace8:39.66
With Matthew.
Leg 6:Distance0.124Time0:39.10Pace5:15.32
With Matthew.

Navy Crocs Miles: 16.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
296.944.0025.005.86331.80
Navy Crocs Miles: 331.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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