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10/26

Soma Triathlon - Half and Quarterman

Tempe, AZ

Since 3/30/2006

Alex Muntefering

Age: 18

Gender: Male

Parkston, South Dakota, USA

Yeah, I'm one of those farm-bred half-milers.

WDYDT

(What did you do today?)

WDYDT for Monday, September 22, 2008 Hill workout at the village of Milltown. Did the oil road hill that runs right through the town. Very windy. Hit me at about 1/2 of a headwind. The hill was perfect length, .25 mile and at the bottom is a flat one mile. Did 6X .5 mile repeats. .25 mile on the flat and then .25 up the hill. Tried to go through the flat quarter in around 70, which I was anywhere from 65-73 on those. 1/2 mile Intervals were 2:28, 2:33, 2:40, 2:39, 2:37, 2:34. Did cook drills and lifting. 9.5 miles on the day. GREAT

	Newest Race Results	See all 42 Races
	2008 Meet of Champions 9/13/08 — Sioux Falls, SD	18:00:42
	USATF Region 8 Junior Olympic Track & Field Championships 7/10/08 — Waukesha, WI	01:57.71
	USATF Region 8 Junior Olympic Track & Field Championships 7/10/08 — Waukesha, WI	04:17.58
	Dakotas Elite Challenge 5/30/08 — Fargo, ND	01:58.24
	2008 South Dakota High School State Track and Field Meet - Class A 5/23/08 — Sioux Falls, SD	02:00.08
	2008 South Dakota High School State Track and Field Meet - Class A 5/23/08 — Sioux Falls, SD	04:29.81

	Newest Content Additions	12 Entries
Show Friends' Action Ticker.

Thursday, September 25, 2008

Added a Race Mapping at 9:03 AM.

Mapped Race: 2008 Meet of Champions

Saturday, 09/13/2008 — soiux falls, SD

Added a Race Results at 3:57 AM.

2008 Meet of Champions

Saturday, 09/13/2008 — soiux falls, SD

Monday, September 22, 2008

Added a WDYDT Entry at 10:48 PM.

WDYDT for Monday, September 22, 2008

Hill workout at the village of Milltown. Did the oil road hill that runs right through the town. Very windy. Hit me at about 1/2 of a headwind. The hill was perfect length, .25 mile and at the bottom is a flat one mile. Did 6X .5 mile repeats. .25 mile on the flat and then .25 up the hill. Tried to go through the flat quarter in around 70, which I was anywhere from 65-73 on those. 1/2 mile Intervals were 2:28, 2:33, 2:40, 2:39, 2:37, 2:34. Did cook drills and lifting. 9.5 miles on the day. GREAT

Sunday, September 21, 2008

Added a WDYDT Entry at 2:10 PM.

WDYDT for Sunday, September 21, 2008

Weekly Day off. Not feeling too bad. 48 mile week including all of the strides. Longest week to date I believe.

Added a WDYDT Entry at 2:08 PM.

WDYDT for Saturday, September 20, 2008

Dark 10 mile long run at 8 pm. Eased into it and felt awesome at the end. 1:06:03. 6:36/mile average. 164 ave/185 max HR. Mile splits: 6:53, 7:07, 7:05, 6:50, 6:50, 6:40, 6:27, 6:13, 6:05, 5:48. Great long run for me. Best to date. Wharton stretches and cold bath.

Added a WDYDT Entry at 2:01 PM.

WDYDT for Friday, September 19, 2008

Easy recovery day. Supposed to keep it real light. Ran 4 miles with Alena. 31:58. 7:59/mile. 141 HR average. Hot and windy but was really easy.

Saturday, September 20, 2008

Added a Comment at 11:45 AM.

Added Comments for YouTube Video Clip : "Motivation in 7 min "

i actually just watched this movie last night

Added a Race Results at 11:11 AM.

USATF Region 8 Junior Olympic Track & Field Championships

Thursday, 07/10/2008 — Waukesha, WI

Added a Race Results at 11:11 AM.

USATF Region 8 Junior Olympic Track & Field Championships

Thursday, 07/10/2008 — Waukesha, WI

Thursday, September 18, 2008

Added a WDYDT Entry at 9:21 PM.

WDYDT for Thursday, September 18, 2008

Meet in Freeman. Miserable out. Close to 90 degrees and 20-30 mph wind gusts. A little over two mile warm up. Not sure on the mile splits for the race. 17 flat. No competition. Course is a bit longer than the other courses. 3 mile cool down. I was shot.

Wednesday, September 17, 2008

Added a WDYDT Entry at 10:26 PM.

WDYDT for Wednesday, September 17, 2008

Double day. 4 miles in the AM. 29:12. Garmin does not work again. 7:18/mile. 148 ave/164 max on the HR. 5 miles in the PM. 35:31. 7:06/mile ave. 158 ave/173 max on the HR. A little windy coming back. Calves are tired, but definitely livable. Whart stretches. 9 on the day.

Added a Comment at 10:19 PM.

Added Comments for Calendar Entry: "Fleet Feet Reverse the Course"

Try for 34:00 Andrew

Alex's Message Wall

Showing 13 Wall Posts

	Andrew (Athlinks) wrote at 10:32 PM Oct 06, 2008 Update your log when you have a min

	Seth Boomsma wrote at 7:09 PM Sep 02, 2008 Hey Alex, Good race today.... if you don't mind me asking, What was your time?

	Andrew (Athlinks) wrote at 2:53 PM Aug 31, 2008 Where is your log? You can't keep your fans waiting so long.... I need to know your mileage.

	Krista Trei wrote at 2:49 PM Aug 31, 2008 Or maybe Troy is not looking into it. Find a pic that works.. lol .. you might want to updaye your log daily. That way you don't have to do a week at a time.

	Andrew (Athlinks) wrote at 4:37 PM Aug 01, 2008 Troy is looking into the wall stuff. We need to put the new wall up soon..

	Andrew (Athlinks) wrote at 9:17 AM Jul 30, 2008 Yea,, they don't call him "Hot Rod" for nothing!

	Mason Tran wrote at 7:26 PM May 27, 2008 Hey, Alex, Thank-you, that means alot coming from you. You did great as usual! Now for our senior year of cross country :-) Original Message: Hey Mason, nice job at state.

	John Newsom wrote at 8:12 PM Dec 13, 2007 Hi All Some of you may have heard us talk about the camp on the podcast but here are the details. Sign up now as there are only limited spaces. It would be great to meet some of you guys Cheers - John Camp Kia Kaha France 08 with John Newsom & Bevan Eyles You’ve heard them on the popular IronmanTalk podcast now’s your chance to meet Bevan and John in the beautiful Pyrenees region of France for a mid season camp. Camp Kia Kaha will be held from 28^th June to 2^nd July based at Pyrenees Multisport in the heart of the Pyrenees mountains. The schedule will include specific race preparation workouts, technique & race skills sessions, various talks and of course the chance to ride some of the famous Tour De France climbs such as the Col Du Tourmelet. Along with the great training opportunities this is a fantastic chance to kick back and socialise with likeminded athletes whilst enjoying all the delights of France. Camp Kia Kaha will be open to athletes of all abilities and sessions will be tailored to the individuals needs. Head coach will be well known kiwi coach John Newsom and his able assistant Bevan Eyles. Both Bevan and John have lengthy race experience including racing Kona and will both be using this camp as preparation for Challenge Roth. T o find out more visit www.ironmantalk.com or http://www.pyreneesmultisport.com – there is limited space so book now for this one off camp. To book a space on the camp email ian@pyreneesmultisport.com Camp dates: 28^th June to 2^ndJuly Camp Fee : €500 / £355 (includes everything except flights) Bike Rental Available Location: Luscan (closest airport Toulouse), France

	Alena Laber wrote at 4:29 PM Nov 24, 2007 well thats good (not the injury part though), but I bet going to Arizona was awesome! Original Message: Well I had to stop running a couple weeks ago due to a compensation injury in my foot. I went to Arizona this last weekend to see a professional running doctor who evaluated me and gave me a long routine of stretching and strength exercises to do each day. So far they are helping quite a bit.

	Alena Laber wrote at 4:18 PM Nov 24, 2007 yea acutally i started back up running last week, just tryin to get back into shape again...which is almost easy haha!! but yea been running and started liftin and all that good stuff, tryin to get stronger so yea....How bout you, whatcha been up to? Original Message: ya its been awhile...are you running yet?

	Tom Abbott wrote at 5:24 PM Oct 11, 2007 How do I insert a photo? I tried it but it wouldn't "take"! Original Message: Merge We finished merging your results. If we are missing any of your races, please use the "Tell Us About It" link at the top of the page. In the future, if you find any other stray results that belong to you, please follow the instructions below for Claiming results. Claiming results to add them to your account: 1) Use the Claim Request here: http://www.athlinks.com/ClaimWorksheet.aspx -or- 2) Follow these steps: - Log into the account you created. - navigate to the overall results of each race we have listed for you - While viewing your result line in the overall results, click on the orange C (Claim) icon at the end of the data line. - follow the instructions to claim and move that result into your profile. - You can edit personal information by clicking on the my profile and settings link Please let us know if there is anything else that we can do for you. Regards and Happy Racing, Alex Muntefering Athlinks Customer Service

	Kevin Elliott wrote at 1:37 AM May 22, 2007 Thanks Alex! It has been a blessing to have been inducted into this Hall of Fame. Now, I just have to go for USC's and I'll be set. I just have to win an Olympic gold medal or American Record to get in......possibly.

	Andrew (Athlinks) wrote at 3:41 PM Dec 24, 2006 Hey great run today.