Why I Oughta!!!

Week starting Jan 01, 2017

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

Location:

St George,

Member Since:

Mar 10, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Best 10K:  2013 Spectrum 10K 40:34

Best Half Marathon:  2012 Dog Town 1:29:57

Best Marathon: 2013 St George 3:12:15

Best 50-miler 2012 8:36

Short-Term Running Goals:

Keep running!!!!

Long-Term Running Goals:

Keep Running!!!

Personal:

I am married with eight children.  All of them are ours. My wife is so awesome!

Favorite Blogs:

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to Ukraine's Armed Forces
Miles:This week: 9.80 Month: 34.60 Year: 83.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 mi TM warm-up. crossfit

10 minutes of bench press. 15 K2E and 7 front squats (115#), 15 T2B and 7 front squats, 15 K2E and 7 front squats.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunch time run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Crossfit w/ 1 mile warmup

60 sec. amrap squat cleans, 95#
60 sec. amrap burpee box jump, 20″
*rest 2 minutes x 4 sets all @ 85% intensity (max 97% (yea...right!?))
+
60 sec unbroken wall balls, rest 15 sec
60 sec unbroken russian kb swings, 55#, rest 15 sec
60 sec unbroken thrusters, 65#, rest 15 sec
60 sec unbroken sit-ups
*rest 3 minutes x 2 sets all @ 70% intensity (max 97% (more like vomit thresh hold!?))
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3.3 mi on road @ 8:14 ave. 6.2 mi on the TM (7.0) @ 8:20 ave. 1 min surges (8.0) at the end of every mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

2 mi WU, 2.5 mi of ladders, 2 mi cool down

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00
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