Marlin

Week starting Apr 28, 2013

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Location:

Idaho Falls,Id,United States

Member Since:

Feb 09, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PR  St George Marathon 2013   3:13:06

PR  Just Cuz Half Marathon   2011   1:30:57

PR  Firecracker 5k  2011   20:41

PR  Bone & Back 40 mile Ultra  2013   6:03:39

PR  5 hour Ultra Run 33.94 miles

PR 100K  River of no Return  14:00:20

PR  108K  River of no Return  16:15:01

PR 100 miles  Buffalo run 100 miles  21:08:50  2015

PR 50K  Wilson Creek 50K  6:36:44

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37 Marathons and Ultra Marathons

 

Short-Term Running Goals:

 

 

Personal:

Married to Mauri Ordway, and we have 4 kids

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Total Distance
77.80
Elliptical 2013 Miles: 3.57Treadmill 2013 Miles: 49.55Brooks Ravenna 4 - Red Miles: 67.80Staionary Bike 2013 Miles: 27.75Row Machine 2013 Miles: 4.00Brooks Racer St 5 Red And White Miles: 10.00
Mon, Apr 29, 2013
Total Distance
13.55

AM.    Started out as an easy run and ended up running a progression run and going up 1 % every mile ending at 7:03 pace.

PM     5.25 miles progressive run again, and 3.57 miles and 431 cals on the Elliptical

Elliptical 2013 Miles: 3.57Treadmill 2013 Miles: 13.55Brooks Ravenna 4 - Red Miles: 13.55
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Tue, Apr 30, 2013
Total Distance
14.00

AM     speedwork day.    3 x 1600 x 400

2 mile w/u. First mile at 8:27 pace and the 2nd mile at 8:00 min pace

1)   6:27   (154) -  2)   6:22. (157)  -  3)  6:18. (157)

800 c/d

Progressive run after all of that and over rhe last miles started a 8:00 and just kept speeding up pace ending the last .50 at MP 

PM     Easy 4 mile run with the last mile at MP 7:24

setups 4 x 25  with side crunches

Spinning class for 55 mins    13.75 miles

 

Staionary Bike 2013 Miles: 13.75Treadmill 2013 Miles: 14.00Brooks Ravenna 4 - Red Miles: 14.00
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Wed, May 01, 2013
Total Distance
12.00

AM.  Went to the gym this morning as it was not to bad out temp wise (29*) but I am still trying to get over this cold os I opt to go I'm side.

2 mile easy run at 8:24 to 8:00. (124)

3-7 miles progressed to 7:41  (140)

Mile 8 was at MP (7:24) for .50  - .25  miles at 7:19 pace  -  the last .25 mile was at 7:13  pace. 

PM. Went to rhe gym after pt and ran another 4 miles and the row machine for 30 min

1000 cals this afternoon 

Treadmill 2013 Miles: 12.00Brooks Ravenna 4 - Red Miles: 12.00Row Machine 2013 Miles: 4.00
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Thu, May 02, 2013
Total Distance
14.00

AM.   Tempo run

3 mile w/u.  1 - 9:00  2- 8:30. 3- 7:54

Tempo run

4-5   7:24 pace. (144)

6-7   7:19 pace. (148)

8-9   7:13 pace. (150)

c/d.   1 mile

.25. 9:00 pace

.25. 9:30 pace

.25. 10:00 pace

.25. 10:30 pace 

PM    4 mile easy run after work     8:01 AP  

50 min spin class after the run

Brooks Racer St 5 Red And White Miles: 10.00Staionary Bike 2013 Miles: 14.00Treadmill 2013 Miles: 10.00Brooks Ravenna 4 - Red Miles: 4.00
Comments(5)
Fri, May 03, 2013
Total Distance
8.00

AM   Just a nice easy run this morning,  8 miles in 1:03:00  -  7:52 AP 

Brooks Ravenna 4 - Red Miles: 8.00
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Sat, May 04, 2013
Total Distance
16.25

6:00 am  -  42* -  wind was 12 mph from the NW.  -  and wind chill temp was 36*

Ogden Marathon in 13 days

It was a good run as I just wanted to stay around 60 seconds below MP, and managed to do that ok.  16.25 miles in 1:15:18 at 8:20 pace.   I am looking forward to next weeks temps as they say it is to be in the low 70's.  Talked to Shelley and Alisa toward the end of my run as I was glad that they feel good and strong again as they are running the Ogden Half

My wife (Mauri) headed to Boise this morning as she will be running in some great temps and along the Boise Greenbelt and river.

Brooks Ravenna 4 - Red Miles: 16.25
Comments(1)
Totals
Total Distance
77.80
Elliptical 2013 Miles: 3.57Treadmill 2013 Miles: 49.55Brooks Ravenna 4 - Red Miles: 67.80Staionary Bike 2013 Miles: 27.75Row Machine 2013 Miles: 4.00Brooks Racer St 5 Red And White Miles: 10.00
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