Breaking the Wall

May 2020

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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: 291.02 Year: 1935.71
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Neon Crocs 3 Lifetime Miles: 805.63
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
297.654.2529.6213.53345.05
Neon Crocs 3 Miles: 345.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.051.000.000.0012.05

Fast Running Friend Workout - 2020-05-01 09:47:01
Workout Totals: Distance12.050Time1:35:38.20Pace7:56.20
Mostly easy runs for everybody, total of 12. Mary had a breakthrough run, did a total of 2.5 with the last 2 uphill in 17:46, splitting 9:00, 8:46. So her 8:46 is actually her official non-aided PR, but she ran it uphill at the end.

Matthew did 6:33 mile on the track, total of 3.
Leg 1:Distance1.500Time12:41.40Pace8:27.60
With almost the whole family, Sarah ran the first mile with us. Bella and Mary in the stroller.
Leg 2:Distance0.500Time5:21.80Pace10:43.60
Bella and Mary out of the stroller.
Leg 3:Distance2.000Time17:46.90Pace8:53.45
Bella back in the stroller, Mary ran a major PR for 2 miles.
Leg 4:Distance1.050Time9:03.60Pace8:37.71
To the track with Benjamin and Matthew.
Leg 5:Distance1.000Time6:33.80Pace6:33.80
With Benjamin and Matthew.
Leg 6:Distance1.000Time8:22.10Pace8:22.10
With Benjamin and Matthew.
Leg 7:Distance5.000Time35:48.60Pace7:09.72
With Benjamin.

Neon Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.131.005.000.0016.13

Fast Running Friend Workout - 2020-05-02 10:33:53
Workout Totals: Distance16.130Time2:01:12.20Pace7:30.85
Total of about 16. Did 5 miles down the canyon with Joseph and Jacob in 29:50. Benjamin did 8x0.625 in the canyon alternating directions with recoveries first at 0.125, then as he got more tired, 0.25. Target 2:55 down, 3:10 up. Splits - 2:53 (down), 3:17 (up), 2:53, 3:11, 2:54, 3:08, 2:55, 3:00 (up).

This was a very good workout, I was very happy about 3:00 last interval up. That is 4:48 pace.

Matthew did 1 mile on the track in 6:35 - 3 total.
Leg 1:Distance2.480Time19:56.00Pace8:02.26
Warm-up with Joseph, Jacob, William, and Stephen.
Leg 2:Distance5.000Time29:50.80Pace5:58.16
5 mile tempo, Joseph and Jacob ran it all, Stephen the first mile, William the first 2.25.
Leg 3:Distance3.600Time30:47.80Pace8:33.28
Part alone, part with Benjamin.
Leg 4:Distance1.050Time9:07.70Pace8:41.62
With Benjamin and Matthew.
Leg 5:Distance1.000Time6:35.10Pace6:35.10
With Benjamin and Matthew.
Leg 6:Distance1.000Time9:01.10Pace9:01.10
With Benjamin and Matthew.
Leg 7:Distance2.000Time15:53.70Pace7:56.85
With Benjamin.

Neon Crocs 3 Miles: 16.13
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. Church at home. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.250.000.5012.35

Fast Running Friend Workout - 2020-05-04 08:23:24
Workout Totals: Distance12.348Time1:39:24.10Pace8:03.00
Total of about 12, did 4x200 with William, Joseph, and Benjamin. Stephen and Matthew did the first one. Sarah ran 1:39.4 in the 400, and Mary did 1:48.5. Otherwise easy runs.
Leg 1:Distance9.000Time1:09:22.20Pace7:42.47
With Benjamin.
Leg 2:Distance0.930Time9:29.90Pace10:12.80
To the track with the kids and Sarah.
Leg 3:Distance0.992Time8:04.30Pace8:08.21
4x200 workout with William - Jacob, and Benjamin helped. Stephen and Matthew did the first interval.
Split 1:Distance0.124Time0:36.90Pace4:57.58
Cumilative:Distance0.124Time0:36.90Pace4:57.58
Split 2:Distance0.124Time1:17.20Pace10:22.58
Cumilative:Distance0.248Time1:54.10Pace7:40.08
Split 3:Distance0.124Time0:34.80Pace4:40.65
Cumilative:Distance0.372Time2:28.90Pace6:40.27
Split 4:Distance0.124Time1:27.60Pace11:46.45
Cumilative:Distance0.496Time3:56.50Pace7:56.81
Split 5:Distance0.124Time0:35.10Pace4:43.06
Cumilative:Distance0.620Time4:31.60Pace7:18.06
Split 6:Distance0.124Time1:33.70Pace12:35.65
Cumilative:Distance0.744Time6:05.30Pace8:10.99
Split 7:Distance0.124Time0:36.00Pace4:50.32
Cumilative:Distance0.868Time6:41.30Pace7:42.33
Split 8:Distance0.124Time1:23.00Pace11:09.35
Cumilative:Distance0.992Time8:04.30Pace8:08.21
 
Leg 4:Distance0.248Time1:39.40Pace6:40.81
Sarah's 400.
Leg 5:Distance0.248Time1:48.50Pace7:17.50
Mary's 400.
Leg 6:Distance0.930Time8:59.80Pace9:40.43
Back to the house.

Neon Crocs 3 Miles: 12.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

Fast Running Friend Workout - 2020-05-05 17:17:35
Workout Totals: Distance14.054Time1:51:32.10Pace7:56.17
Total of 14 in random runs, took Sarah to the canyon late at night, provided security. She did 8:01 down the canyon in the dark.
Leg 1:Distance2.054Time16:28.00Pace8:01.01
With Benjamin and Matthew.
Split 1:Distance0.930Time7:58.90Pace8:34.95
Cumilative:Distance0.930Time7:58.90Pace8:34.95
Split 2:Distance0.124Time0:37.90Pace5:05.65
Cumilative:Distance1.054Time8:36.80Pace8:10.32
Split 3:Distance1.000Time7:51.20Pace7:51.20
Cumilative:Distance2.054Time16:28.00Pace8:01.01
 
Leg 2:Distance2.000Time15:55.00Pace7:57.50
With Stephen.
Leg 3:Distance3.000Time24:00.10Pace8:00.03
With Benjamin.
Leg 4:Distance5.000Time36:46.60Pace7:21.32
Alone.
Leg 5:Distance1.000Time8:01.80Pace8:01.80
With Sarah.
Leg 6:Distance1.000Time10:20.60Pace10:20.60
With Sarah.

Neon Crocs 3 Miles: 14.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.630.000.000.1212.75

Fast Running Friend Workout - 2020-05-06 10:57:26
Workout Totals: Distance12.754Time1:44:59.50Pace8:13.92
Canyon run with the family, pushed the stroller in the morning, total of about 10.75, then 2 more at night with Matthew and Benjamin. Mary ran a down the canyon mile PR - 8:15, splits 4:16, 3:59.
Leg 1:Distance0.980Time9:46.90Pace9:58.88
Bella and Mary in the stroller, the rest of the gang running.
Leg 2:Distance0.750Time6:42.20Pace8:56.27
Mary out of the stroller, Bella for the first part.
Split 1:Distance0.190Time1:48.00Pace9:28.42
Cumilative:Distance0.190Time1:48.00Pace9:28.42
Split 2:Distance0.560Time4:54.20Pace8:45.36
Cumilative:Distance0.750Time6:42.20Pace8:56.27
 
Leg 3:Distance0.500Time3:58.10Pace7:56.20
Mary back in the stroller.
Leg 4:Distance1.000Time8:15.40Pace8:15.40
Mary's mile down the canyon record.
Leg 5:Distance0.250Time2:15.60Pace9:02.40
Bella out of the stroller earning her treats, Mary back in the stroller.
Leg 6:Distance2.520Time19:36.40Pace7:46.83
Mary and Bella back in the stroller, now all the way to the house.
Leg 7:Distance4.700Time37:27.30Pace7:58.15
Back to the car with Benjamin.
Leg 8:Distance2.054Time16:57.60Pace8:15.42
With Benjamin and Matthew.
Split 1:Distance0.930Time8:13.70Pace8:50.86
Cumilative:Distance0.930Time8:13.70Pace8:50.86
Split 2:Distance0.124Time0:40.80Pace5:29.03
Cumilative:Distance1.054Time8:54.50Pace8:27.12
Split 3:Distance1.000Time8:03.10Pace8:03.10
Cumilative:Distance2.054Time16:57.60Pace8:15.42
 

Neon Crocs 3 Miles: 12.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.480.000.002.5012.98

Fast Running Friend Workout - 2020-05-07 08:51:50
Workout Totals: Distance12.979Time1:40:57.30Pace7:46.70
Benjamin did 2x1 mile with the 0.75 warmup at 5:36 pace, and then the last 0.25 trying to break 60. In the first one he got 60, in the second, 59. I did it with him and also kicked, but much slower, in the first one 77, and in the second 75.

Then ran with the kids in the evening to the track and back.
Leg 1:Distance1.970Time16:13.20Pace8:14.01
Warm-up with Benjamin.
Leg 2:Distance1.500Time5:28.80Pace3:39.20
Mile interval.
Split 1:Distance0.750Time4:11.80Pace5:35.73
Cumilative:Distance0.750Time4:11.80Pace5:35.73
Split 2:Distance0.750Time1:17.00Pace1:42.67
Cumilative:Distance1.500Time5:28.80Pace3:39.20
 
Leg 3:Distance1.250Time11:57.70Pace9:34.16
Recovery.
Leg 4:Distance1.000Time5:28.90Pace5:28.90
Mile interval.
Split 1:Distance0.750Time4:13.90Pace5:38.53
Cumilative:Distance0.750Time4:13.90Pace5:38.53
Split 2:Distance0.250Time1:15.00Pace5:00.00
Cumilative:Distance1.000Time5:28.90Pace5:28.90
 
Leg 5:Distance1.150Time9:43.10Pace8:27.04
Jogging.
Leg 6:Distance3.000Time25:38.60Pace8:32.87
More distance.
Leg 7:Distance0.930Time8:40.10Pace9:19.25
To the track with the gang.
Leg 8:Distance0.000Time0:00.00Pace0:00.00
Leg 9:Distance0.124Time0:37.60Pace5:03.23
Pacing Matthew in a 200 pickup.
Leg 10:Distance0.125Time1:11.10Pace9:28.80
A bit of a jog.
Leg 11:Distance1.000Time8:00.40Pace8:00.40
More distance on the track with the gang.
Leg 12:Distance0.930Time7:57.80Pace8:33.76
Back to the house.

Neon Crocs 3 Miles: 12.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.730.000.120.5014.35

Fast Running Friend Workout - 2020-05-08 09:51:58
Workout Totals: Distance14.351Time1:58:57.60Pace8:17.36
William did 4x200, total of around 14 for me, otherwise I think usual distances for everybody. Sarah ran 44.3 for 200 meters.
Leg 1:Distance0.250Time2:43.40Pace10:53.60
With Bella.
Leg 2:Distance0.930Time8:31.30Pace9:09.78
To the track with the family.
Leg 3:Distance0.992Time8:19.10Pace8:23.12
Workout with William - 4x200. Matthew ran the first one, Stephen the first and the third.
Split 1:Distance0.124Time0:37.70Pace5:04.03
Cumilative:Distance0.124Time0:37.70Pace5:04.03
Split 2:Distance0.124Time1:10.80Pace9:30.97
Cumilative:Distance0.248Time1:48.50Pace7:17.50
Split 3:Distance0.124Time0:35.40Pace4:45.48
Cumilative:Distance0.372Time2:23.90Pace6:26.83
Split 4:Distance0.124Time1:22.80Pace11:07.74
Cumilative:Distance0.496Time3:46.70Pace7:37.06
Split 5:Distance0.124Time0:35.20Pace4:43.87
Cumilative:Distance0.620Time4:21.90Pace7:02.42
Split 6:Distance0.124Time1:43.90Pace13:57.90
Cumilative:Distance0.744Time6:05.80Pace8:11.67
Split 7:Distance0.124Time0:34.70Pace4:39.84
Cumilative:Distance0.868Time6:40.50Pace7:41.41
Split 8:Distance0.124Time1:38.60Pace13:15.16
Cumilative:Distance0.992Time8:19.10Pace8:23.12
 
Leg 4:Distance0.124Time0:44.30Pace5:57.26
Sarah's 200 with some pacers.
Leg 5:Distance1.125Time8:23.40Pace7:27.47
Around the track with the boys.
Leg 6:Distance0.930Time8:30.30Pace9:08.71
Back to the house.
Leg 7:Distance8.000Time1:03:59.50Pace7:59.94
With Benjamin.
Leg 8:Distance1.000Time8:02.20Pace8:02.20
With Sarah down the canyon.
Leg 9:Distance1.000Time9:44.10Pace9:44.10
With Sarah back up the canyon.

Neon Crocs 3 Miles: 14.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.002.7516.05

Fast Running Friend Workout - 2020-05-09 09:57:28
Workout Totals: Distance16.050Time2:05:46.50Pace7:50.19
Total of about 16. Benjamin was still feeling sore from Thursday, so we decided to just have him pace Joseph. Jacob's foot was still hurting, so he was on reduced mileage - only 5. Joseph tried to do the three mile fartlek workout. He was OK in the first interval (3:21), then probably jogged way to quick for the recovery, and it mentally knocked him out for the second, on which he basically gave up and ran 3;29. At that point, I stopped him for a discussion. Afterwards, we decided to make the best of the situation, and see if he could finish the workout with the help of a long rest. He was able to hit the last 2 intervals on pace (target 5:20 per mile). I ran that part as a steady tempo, 1.5 miles in 8:27.

Otherwise, easy runs and usual distances, except for Matthew running 6:39 for the mile on the track.
Leg 1:Distance2.980Time24:18.00Pace8:09.26
Warm up with Benjamin and Joseph.
Leg 2:Distance1.500Time8:57.80Pace5:58.53
2x0.625 with Benjamin and Joseph.
Split 1:Distance0.625Time3:21.70Pace5:22.72
Cumilative:Distance0.625Time3:21.70Pace5:22.72
Split 2:Distance0.125Time0:52.90Pace7:03.20
Cumilative:Distance0.750Time4:14.60Pace5:39.47
Split 3:Distance0.625Time3:29.70Pace5:35.52
Cumilative:Distance1.375Time7:44.30Pace5:37.67
Split 4:Distance0.125Time1:13.50Pace9:48.00
Cumilative:Distance1.500Time8:57.80Pace5:58.53
 
Leg 3:Distance1.500Time8:27.50Pace5:38.33
Now 1.5 at my own pace.
Leg 4:Distance2.020Time15:54.10Pace7:52.33
To the house with Benjamin and Joseph.
Leg 5:Distance5.000Time41:33.00Pace8:18.60
With Benjamin back to the car.
Leg 6:Distance1.050Time10:31.00Pace10:00.95
With Matthew and Mary to the track.
Leg 7:Distance1.000Time6:39.50Pace6:39.50
With Matthew.
Leg 8:Distance1.000Time9:25.60Pace9:25.60
Back to the house with Matthew and Mary.

Neon Crocs 3 Miles: 16.05
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. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Fast Running Friend Workout - 2020-05-11 09:39:22
Workout Totals: Distance12.750Time1:41:21.50Pace7:56.98
Usual runs, easy pace mostly, Sarah did 7:38 mile down the canyon.
Leg 1:Distance1.500Time13:00.60Pace8:40.40
With Sarah and the kids, pushing a stroller.
Leg 2:Distance0.250Time2:28.10Pace9:52.40
With Bella.
Leg 3:Distance1.500Time11:37.30Pace7:44.87
Back to the house with the kids.
Leg 4:Distance6.000Time47:11.80Pace7:51.97
With Benjamin - I think.
Leg 5:Distance1.000Time7:38.10Pace7:38.10
With Sarah down the canyon.
Leg 6:Distance2.500Time19:25.60Pace7:46.24
With Jacob and Stephen. Pushed Mary in the stroller.

Neon Crocs 3 Miles: 12.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.001.2612.96

Fast Running Friend Workout - 2020-05-12 09:33:12
Workout Totals: Distance12.955Time1:43:36.90Pace7:59.88
Benjamin did 5 down the canyon in 25:35. The target was 25:00 but it got warm, and there was also some headwind. I did 6x0.125 with William, and then 0.5 in the middle of Benjamin's tempo. Usual distances for the kids except Mary who ran only 0.312 due to a fit.
Leg 1:Distance1.230Time10:09.60Pace8:15.61
Warm-up with William.
Leg 2:Distance1.375Time11:09.20Pace8:06.69
William's 6x0.125 workout down the canyon.
Split 1:Distance0.125Time0:35.80Pace4:46.40
Cumilative:Distance0.125Time0:35.80Pace4:46.40
Split 2:Distance0.125Time1:31.40Pace12:11.20
Cumilative:Distance0.250Time2:07.20Pace8:28.80
Split 3:Distance0.125Time0:35.30Pace4:42.40
Cumilative:Distance0.375Time2:42.50Pace7:13.33
Split 4:Distance0.125Time1:27.90Pace11:43.20
Cumilative:Distance0.500Time4:10.40Pace8:20.80
Split 5:Distance0.125Time0:36.60Pace4:52.80
Cumilative:Distance0.625Time4:47.00Pace7:39.20
Split 6:Distance0.125Time1:27.40Pace11:39.20
Cumilative:Distance0.750Time6:14.40Pace8:19.20
Split 7:Distance0.135Time0:41.80Pace5:09.63
Cumilative:Distance0.885Time6:56.20Pace7:50.28
Split 8:Distance0.115Time1:22.60Pace11:58.26
Cumilative:Distance1.000Time8:18.80Pace8:18.80
Split 9:Distance0.125Time0:36.00Pace4:48.00
Cumilative:Distance1.125Time8:54.80Pace7:55.38
Split 10:Distance0.125Time1:38.40Pace13:07.20
Cumilative:Distance1.250Time10:33.20Pace8:26.56
Split 11:Distance0.125Time0:36.00Pace4:48.00
Cumilative:Distance1.375Time11:09.20Pace8:06.69
 
Leg 3:Distance1.800Time13:49.50Pace7:40.83
Back up the canyon to meet Benjamin.
Leg 4:Distance4.550Time37:08.40Pace8:09.76
0.5 down the canyon with Benjamin, then jogging down to meet him, then back with him to the car.
Split 1:Distance0.500Time2:35.60Pace5:11.20
Cumilative:Distance0.500Time2:35.60Pace5:11.20
Split 2:Distance1.350Time10:38.70Pace7:53.11
Cumilative:Distance1.850Time13:14.30Pace7:09.35
Split 3:Distance2.700Time23:54.10Pace8:51.15
Cumilative:Distance4.550Time37:08.40Pace8:09.76
 
Leg 5:Distance0.312Time2:39.30Pace8:30.58
With Mary, Jacob, and Stephen.
Leg 6:Distance3.688Time28:40.90Pace7:46.62
Put Mary in the stroller.

Neon Crocs 3 Miles: 12.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2020-05-13 09:54:12
Workout Totals: Distance12.250Time1:36:18.70Pace7:51.73
Easy runs, usual distances.
Leg 1:Distance1.000Time9:04.70Pace9:04.70
I think this was with Mary and maybe some other kids.
Leg 2:Distance3.000Time23:53.90Pace7:57.97
With Matthew and the gang (I think).
Leg 3:Distance0.250Time2:20.70Pace9:22.80
With Bella.
Leg 4:Distance3.000Time21:35.30Pace7:11.77
I think this was alone.
Leg 5:Distance2.000Time15:29.80Pace7:44.90
I believe this was alone as well.
Leg 6:Distance3.000Time23:54.30Pace7:58.10
I think this was with Benjamin and Jenny.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.0012.00

Fast Running Friend Workout - 2020-05-14 08:17:21
Workout Totals: Distance12.000Time1:30:18.60Pace7:31.55
Joseph and Jacob did the 3 mile fartlek. Target was 5:20 for interval and 8:00 for recovery, Benjamin paced them, I just ran steady. I got 17:06, Joseph 17:35, Jacob 17:45. They both fell off pace, but this was the first time Joseph finished the workout. Otherwise easy runs.
Leg 1:Distance0.980Time7:56.20Pace8:05.92
Warmup.
Leg 2:Distance3.000Time17:06.60Pace5:42.20
3 down the canyon.
Leg 3:Distance6.020Time49:34.50Pace8:14.10
With Benjamin, part with Joseph and Jacob.
Leg 4:Distance2.000Time15:41.30Pace7:50.65
Do not remember who this was with.

Neon Crocs 3 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
11.780.000.000.2212.00

Fast Running Friend Workout - 2020-05-15 09:54:14
Workout Totals: Distance12.000Time1:33:25.20Pace7:47.10
Total of 12, mostly easy running, except Matthew ran the uphill by the house PR of 54.8 (0.155 at about 4% avg grade), and William did a downhill 14.8 for 100 meters. Stephen's foot was hurting, so he ran only 2 miles.
Leg 1:Distance1.845Time14:42.80Pace7:58.48
With Benjamin, Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance0.155Time0:54.80Pace5:53.55
Matthew's uphill PR.
Leg 3:Distance5.000Time38:56.20Pace7:47.24
With Benjamin, part with William.
Split 1:Distance0.390Time2:56.30Pace7:32.05
Cumilative:Distance0.390Time2:56.30Pace7:32.05
Split 2:Distance0.062Time0:14.80Pace3:58.71
Cumilative:Distance0.452Time3:11.10Pace7:02.79
Split 3:Distance4.548Time35:45.10Pace7:51.66
Cumilative:Distance5.000Time38:56.20Pace7:47.24
 
Leg 4:Distance5.000Time38:51.40Pace7:46.28
With Jenny.

Neon Crocs 3 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
12.830.005.000.0017.83

Fast Running Friend Workout - 2020-05-16 08:23:59
Workout Totals: Distance17.830Time2:18:13.40Pace7:45.14
Total of 17+ today. Jacob's foot was hurting, so he ran only 6 with William. Otherwise, usual Saturday distances for everybody. Jenny did a 5:51 mile down the canyon. I did a 5 mile tempo trying to run as evenly at 6:00 pace as possible while playing a rabbit for Benjamin. He started exactly 5 minutes behind me and was able to catch me with 0.25 to go. I tried to latch on, but he was going too fast for me. I was able to hang for 100 meters or so before he sped up and dropped me. However, this got me going and I ran 79 for the last quarter finishing in 29:47.

Benjamin had an awesome run - 24:39 with the first 4 miles in the 4:55 - 4:58 range, and then 4:52 for the last mile.

Joseph tried to run the third mile with him, and ended up with 5:01.
Leg 1:Distance2.480Time21:35.80Pace8:42.50
Warm-up with Benjamin, part with Jenny, Joseph, Jacob, William, and Stephen.
Leg 2:Distance5.000Time29:47.30Pace5:57.46
5 mile tempo run down the canyon playing a rabbit for Benjamin, Jenny joined me for 1 mile.
Split 1:Distance0.750Time4:30.10Pace6:00.13
Cumilative:Distance0.750Time4:30.10Pace6:00.13
Split 2:Distance1.000Time5:51.30Pace5:51.30
Cumilative:Distance1.750Time10:21.40Pace5:55.09
With Jenny.
Split 3:Distance3.250Time19:25.90Pace5:58.74
Cumilative:Distance5.000Time29:47.30Pace5:57.46
 
Leg 3:Distance6.000Time48:33.90Pace8:05.65
With Benjamin.
Leg 4:Distance1.050Time9:23.30Pace8:56.48
With Benjamin and Matthew.
Leg 5:Distance1.000Time6:51.90Pace6:51.90
1 mile on the track with Benjamin and Matthew.
Leg 6:Distance1.000Time9:02.00Pace9:02.00
With Benjamin and Matthew.
Leg 7:Distance1.300Time12:59.20Pace9:59.38
With Mary and Sarah, part with Bella, pushed the stroller with Leigha to the park and back. Bella ran all the way back - uphill.

Neon Crocs 3 Miles: 17.83
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Fast Running Friend Workout - 2020-05-18 07:44:05
Workout Totals: Distance13.200Time1:39:13.90Pace7:31.05
Started a new job with Myriad Genetics.
Total of 13 with easy 9 with Benjamin in the morning, and 4.2 with Jenny (part with Joseph and Jacob) at night. She was feisty and pushed the pace.
Leg 1:Distance9.000Time1:09:47.20Pace7:45.24
With Benjamin.
Leg 2:Distance4.200Time29:26.70Pace7:00.64
With Jenny, part with Joseph and Jacob.

Neon Crocs 3 Miles: 13.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.004.500.0012.65

Fast Running Friend Workout - 2020-05-19 07:53:10
Workout Totals: Distance12.650Time1:34:19.80Pace7:27.42
Total of almost 13. Benjamin did 12x0.25 with 0.125 recovery with the target of 64 and the recovery fast enough to keep 6:00 average. He could only run 66s, but his recovery was a bit faster. I ran a bit sub-6:00 average along side for 4.5, but he stayed ahead of me. Otherwise easy runs.
Leg 1:Distance1.980Time16:36.60Pace8:23.33
Warm-up with Benjamin.
Leg 2:Distance4.500Time26:39.60Pace5:55.47
4.5 tempo down the canyon.
Leg 3:Distance2.670Time23:28.00Pace8:47.34
Back to the car with Benjamin.
Leg 4:Distance3.500Time27:35.60Pace7:53.03
With the kids at night.

Neon Crocs 3 Miles: 12.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.490.000.000.6213.11

Fast Running Friend Workout - 2020-05-20 07:49:51
Workout Totals: Distance13.109Time1:43:45.00Pace7:54.86
Total of 13. Benjamin and I paced William in a track 800 time trial - he ran 2:37.3 splitting 38, 38, 41, 40 - new PR. Otherwise easy runs. Pushed the stroller with Leah for some of it.
Leg 1:Distance1.611Time14:04.40Pace8:44.15
Warm-up with Benjamin and William, strides.
Split 1:Distance1.050Time8:34.90Pace8:10.38
Cumilative:Distance1.050Time8:34.90Pace8:10.38
Split 2:Distance0.062Time0:19.50Pace5:14.52
Cumilative:Distance1.112Time8:54.40Pace8:00.58
Split 3:Distance0.187Time2:05.50Pace11:11.12
Cumilative:Distance1.299Time10:59.90Pace8:28.01
Split 4:Distance0.062Time0:19.70Pace5:17.74
Cumilative:Distance1.361Time11:19.60Pace8:19.34
Split 5:Distance0.250Time2:44.80Pace10:59.20
Cumilative:Distance1.611Time14:04.40Pace8:44.15
 
Leg 2:Distance0.498Time2:37.30Pace5:15.86
William's time trial.
Leg 3:Distance7.000Time55:01.50Pace7:51.64
With Joseph and Jacob, some with the stroller.
Leg 4:Distance4.000Time32:01.80Pace8:00.45
With Benjamin.

Neon Crocs 3 Miles: 13.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.190.003.000.0612.25

Fast Running Friend Workout - 2020-05-21 08:13:48
Workout Totals: Distance12.250Time1:32:10.00Pace7:31.43
Total of 12 today. Benjamin paced Joseph and Jacob in the 3 mile 5:20/8:00 fartlek. Joseph almost was able to do everything on pace. Jacob fell back some. Joseph's total time was 17:19, Jacob 17:33. I ran a steady tempo in 17:35. It felt hard, could not go any faster.
Leg 1:Distance0.980Time8:16.90Pace8:27.04
Warm-up.
Leg 2:Distance3.000Time17:35.60Pace5:51.87
3 mile tempo down the canyon.
Leg 3:Distance5.020Time40:03.00Pace7:58.69
Cool-down with Benjamin, part with Joseph and Jacob.
Leg 4:Distance0.250Time2:29.10Pace9:56.40
With Bella.
Leg 5:Distance3.000Time23:45.40Pace7:55.13
With Benjamin, part with William.
Split 1:Distance0.390Time3:08.30Pace8:02.82
Cumilative:Distance0.390Time3:08.30Pace8:02.82
Split 2:Distance0.062Time0:15.20Pace4:05.16
Cumilative:Distance0.452Time3:23.50Pace7:30.22
Split 3:Distance2.548Time20:21.90Pace7:59.55
Cumilative:Distance3.000Time23:45.40Pace7:55.13
 

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.001.000.0012.25

Fast Running Friend Workout - 2020-05-22 07:53:48
Workout Totals: Distance12.250Time1:38:38.10Pace8:03.11
Total of 12. Did a workout with Stephen - 4x0.25 with 0.25 recovery down the canyon, target of 84 - he was slow getting going in the first one (87), but then got on target. William did 4x0.5 with whatever recovery Stephen would give him in his always starting the interval with Stephen. He stayed in 2:51 - 2:55 range.

Other kids did their usual easy runs.
Leg 1:Distance0.230Time2:16.10Pace9:51.74
Warm-up.
Leg 2:Distance1.750Time12:55.10Pace7:22.91
Stephen's workout.
Split 1:Distance0.250Time1:27.20Pace5:48.80
Cumilative:Distance0.250Time1:27.20Pace5:48.80
Split 2:Distance0.250Time2:25.50Pace9:42.00
Cumilative:Distance0.500Time3:52.70Pace7:45.40
Split 3:Distance0.250Time1:23.20Pace5:32.80
Cumilative:Distance0.750Time5:15.90Pace7:01.20
Split 4:Distance0.250Time2:24.30Pace9:37.20
Cumilative:Distance1.000Time7:40.20Pace7:40.20
Split 5:Distance0.250Time1:24.90Pace5:39.60
Cumilative:Distance1.250Time9:05.10Pace7:16.08
Split 6:Distance0.250Time2:26.30Pace9:45.20
Cumilative:Distance1.500Time11:31.40Pace7:40.93
Split 7:Distance0.250Time1:23.70Pace5:34.80
Cumilative:Distance1.750Time12:55.10Pace7:22.91
 
Leg 3:Distance7.020Time56:10.20Pace8:00.09
More distance with Benjamin, part with William and Stephen.
Leg 4:Distance0.250Time2:29.70Pace9:58.80
With Bella.
Leg 5:Distance1.000Time8:55.40Pace8:55.40
With Mary and Benjamin.
Leg 6:Distance2.000Time15:51.60Pace7:55.80
With Benjamin.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.331.000.002.0014.33

Fast Running Friend Workout - 2020-05-23 07:57:46
Workout Totals: Distance14.334Time1:52:32.10Pace7:51.05
Did 8x0.25 down the canyon with 0.25 rest with Joseph, Jacob, and Benjamin. Target was 72. They were usually on it, I was usually falling back by a second when they were on it. Later in the evening Benjamin felt some energy and did 2 miles down the canyon in 9:29 (4:40, 4:49).
Leg 1:Distance1.730Time14:06.00Pace8:09.02
Warm-up.
Leg 2:Distance3.750Time26:37.50Pace7:06.00
8x0.25 down the canyon with Benjamin, Joseph, and Jacob.
Split 1:Distance0.250Time1:13.70Pace4:54.80
Cumilative:Distance0.250Time1:13.70Pace4:54.80
Split 2:Distance0.250Time2:15.30Pace9:01.20
Cumilative:Distance0.500Time3:29.00Pace6:58.00
Split 3:Distance0.250Time1:13.20Pace4:52.80
Cumilative:Distance0.750Time4:42.20Pace6:16.27
Split 4:Distance0.250Time2:12.80Pace8:51.20
Cumilative:Distance1.000Time6:55.00Pace6:55.00
Split 5:Distance0.250Time1:14.10Pace4:56.40
Cumilative:Distance1.250Time8:09.10Pace6:31.28
Split 6:Distance0.250Time2:27.40Pace9:49.60
Cumilative:Distance1.500Time10:36.50Pace7:04.33
Split 7:Distance0.250Time1:15.00Pace5:00.00
Cumilative:Distance1.750Time11:51.50Pace6:46.57
Split 8:Distance0.250Time2:24.30Pace9:37.20
Cumilative:Distance2.000Time14:15.80Pace7:07.90
Split 9:Distance0.250Time1:11.90Pace4:47.60
Cumilative:Distance2.250Time15:27.70Pace6:52.31
Split 10:Distance0.250Time2:28.60Pace9:54.40
Cumilative:Distance2.500Time17:56.30Pace7:10.52
Split 11:Distance0.250Time1:13.10Pace4:52.40
Cumilative:Distance2.750Time19:09.40Pace6:57.96
Split 12:Distance0.250Time2:30.10Pace10:00.40
Cumilative:Distance3.000Time21:39.50Pace7:13.17
Split 13:Distance0.250Time1:13.70Pace4:54.80
Cumilative:Distance3.250Time22:53.20Pace7:02.52
Split 14:Distance0.250Time2:31.10Pace10:04.40
Cumilative:Distance3.500Time25:24.30Pace7:15.51
Split 15:Distance0.250Time1:13.20Pace4:52.80
Cumilative:Distance3.750Time26:37.50Pace7:06.00
 
Leg 3:Distance4.574Time35:31.20Pace7:45.94
Cool-down with Benjamin with a quicker mile uphill in the middle.
Split 1:Distance1.924Time15:23.50Pace7:59.99
Cumilative:Distance1.924Time15:23.50Pace7:59.99
Split 2:Distance1.000Time6:44.30Pace6:44.30
Cumilative:Distance2.924Time22:07.80Pace7:34.10
Split 3:Distance1.650Time13:23.40Pace8:06.91
Cumilative:Distance4.574Time35:31.20Pace7:45.94
 
Leg 4:Distance3.000Time23:50.00Pace7:56.67
With Matthew and Benjamin.
Leg 5:Distance1.000Time9:30.80Pace9:30.80
With Mary, part with Benjamin.
Leg 6:Distance0.280Time2:56.60Pace10:30.71
With Bella.

Neon Crocs 3 Miles: 14.33
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. Church at home.

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 - 2020-05-25 09:29:16
Workout Totals: Distance12.000Time1:34:33.80Pace7:52.82
12 total. Easy runs.
Leg 1:Distance2.000Time15:48.40Pace7:54.20
With Joseph, Jacob, and Matthew.
Leg 2:Distance2.000Time15:36.20Pace7:48.10
With Joseph and Jacob.
Leg 3:Distance3.000Time23:31.30Pace7:50.43
With Joseph, Jacob, William, and Stephen - I think. Leigha in the stroller.
Leg 4:Distance2.000Time14:15.40Pace7:07.70
Alone.
Leg 5:Distance3.000Time25:22.50Pace8:27.50
With Benjamin, Jenny, and Julia.

Neon Crocs 3 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
7.130.005.000.0012.13

Fast Running Friend Workout - 2020-05-26 08:03:33
Workout Totals: Distance12.130Time1:31:11.00Pace7:31.03
Total of 12. 5 mile tempo down the canyon. Started at barely under 6:00 pace, and it felt hard. However, after 2 miles started finding extra gears, and was able to run 17:19 for the last 3, last mile was 5:40.

Benjamin try to do the 64s for 0.25 intervals alongside, but just could not turn on the speed. So I had him pace me to the 4 mile mark, and then run the last mile hard. He was able to run 4:38 for the last mile.

Other kids did easy runs, usual distances.
Leg 1:Distance2.480Time20:22.90Pace8:13.10
Warm-up with Benjamin.
Leg 2:Distance5.000Time29:14.50Pace5:50.90
Tempo run - paced by Benjamin for part of it.
Leg 3:Distance2.650Time22:32.20Pace8:30.26
Cool-down with Benjamin.
Leg 4:Distance2.000Time19:01.40Pace9:30.70
With Sarah, Benjamin, and Jenny.

Neon Crocs 3 Miles: 12.13
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 - 2020-05-27 07:48:44
Workout Totals: Distance12.000Time1:34:18.10Pace7:51.51
12 total, easy runs for everybody, unless we call 7:00 mile for Matthew hard. Amy came to have us pace her for an out and back mile time trial on the road. Benjamin, Jenny, Joseph, Jacob, William, Stephen, and Matthew along with myself paced her. She ran 7:00 with the splits of 1:44, 1:50, 1:52, 1:34.
Leg 1:Distance1.000Time7:53.00Pace7:53.00
With Benjamin.
Leg 2:Distance0.500Time4:45.90Pace9:31.80
Amy's warm up with the gang.
Leg 3:Distance1.000Time7:00.30Pace7:00.30
Pacing Amy.
Leg 4:Distance3.000Time23:51.10Pace7:57.03
With Joseph, Jacob, part with Jenny.
Leg 5:Distance3.500Time26:58.00Pace7:42.29
With Joseph, and Jacob - part with Jenny, Leigha in the stroller.
Leg 6:Distance3.000Time23:49.80Pace7:56.60
With Benjamin.

Neon Crocs 3 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
9.640.003.000.0012.64

Fast Running Friend Workout - 2020-05-28 08:03:52
Workout Totals: Distance12.642Time1:39:27.90Pace7:52.07
Total of around 13. Did a 3 mile tempo with Joseph and Jacob at 6:00 with a kick for the last 0.25. Jacob and I closed with 78, Joseph just gave up and jogged in. Easy runs, more or less usual distances for other kids.
Leg 1:Distance0.980Time8:47.90Pace8:58.67
Warm-up with Joseph and Jacob.
Leg 2:Distance3.000Time17:48.60Pace5:56.20
3 mile tempo down the canyon.
Leg 3:Distance6.412Time51:18.00Pace8:00.04
Part with Joseph and Jacob, part alone, part with William.
Leg 4:Distance0.250Time2:36.80Pace10:27.20
With Bella.
Leg 5:Distance2.000Time18:56.60Pace9:28.30
With Sarah.

Neon Crocs 3 Miles: 12.64
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 - 2020-05-29 07:58:53
Workout Totals: Distance12.000Time1:34:14.30Pace7:51.19
Easy runs, usual distances, total of 12.
Leg 1:Distance1.000Time7:54.90Pace7:54.90
With Benjamin.
Leg 2:Distance8.000Time1:02:23.00Pace7:47.88
With the kids, part with Leigha in the stroller.
Leg 3:Distance3.000Time23:56.40Pace7:58.80
With Benjamin.

Neon Crocs 3 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
11.991.003.000.0015.99

Fast Running Friend Workout - 2020-05-30 08:06:38
Workout Totals: Distance15.990Time2:06:19.00Pace7:53.98
Did a 3 mile tempo + kick with Joseph and Jacob - down the canyon. I got 17:51(81 kick), Joseph 17:46 (76), and Jacob 17:48 (78). This one went better.

Stephen almost made it to the mile (6:02), and William made it to 2 miles (11:59).

Benjamin did 12x0.25 with recoveries to keep 6:00 average, and this time was able to average 63 on the quarters.

Matthew ran 6:17 mile down the canyon.

William added some extra distance with Matthew in the evening, and ended up with 8 for the day. Otherwise, usual Saturday distances for everybody.
Leg 1:Distance0.980Time8:13.00Pace8:23.06
Warm-up with Joseph, Jacob, William, Stephen, and Jenny.
Leg 2:Distance3.000Time17:51.80Pace5:57.27
3 mile tempo down the canyon.
Leg 3:Distance4.050Time34:21.40Pace8:28.99
Cool-down/distance with Joseph and Jacob, part with Benjamin.
Leg 4:Distance0.250Time2:28.20Pace9:52.80
With Bella.
Leg 5:Distance4.730Time38:41.90Pace8:10.89
With Benjamin to get the car.
Leg 6:Distance0.480Time4:31.20Pace9:25.00
With Matthew and William.
Leg 7:Distance1.000Time6:17.40Pace6:17.40
With Matthew and William.
Leg 8:Distance1.500Time13:54.10Pace9:16.07
With Matthew.

Neon Crocs 3 Miles: 15.99
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. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
297.654.2529.6213.53345.05
Neon Crocs 3 Miles: 345.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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