| Location: Layton,UT,USA Member Since: Apr 10, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: PRs
5K - 26.11 - 10/13/2012 - King Elementary 5K
5 Mile - 44:35 - 10/27/2012 - Halloween Harvest
10K - 54:46.6 - 9/8/12 - The Classic
Half Marathon - 2:02:33.6 - 9/29/2012 - Layton Marathon
Sprint Triathlon - 1:32:40 - 7/21/2012 - Varsity Triathlon
Olympic Triathlon - 3:45:07 - 8/25/2012 - Vikingman Short-Term Running Goals: I ran my first 5K race on May 5th, 2012 in 26:40. I want to continue to improve on my times. My main reason for starting to run and ride my bike was to improve my overall health. I am currently 217 lbs ( I was 254 at my heaviest) my goal weight by the end of March is 200. By the end of October when I will run my second Half Marathon I want to be to my goal weight of 180. After I lose the weight I will re-evaluate my goals and look more at race time goals. Long-Term Running Goals: Remain healthy by continuing a regular routine of running and bike riding. Personal: I married my beautiful wife on 8/27/1982. We have been blessed with six wonderful children (5 daughters(18-29) and 1 son(7)), and six grandchildren. I started running in Jan 2012 after 32 years of not running. When I first started I couldn't run half a mile without stopping. By the end of September I completed my first half marathon and my longest run of 15 miles. I still have a lot to improve but at least it is a start. Favorite Blogs: |
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| | Running Miles | Swimming Yards | Bike Miles | | 275.42 | 0.00 | 687.65 |
|
| Saucony Ride 3 Miles: 108.02 | Reebok ZigActivate Miles: 48.00 |
|
| Night Sleep Time: 316.25 | Nap Time: 1.00 | Total Sleep Time: 317.25 | Weight: 218.22 | |
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 13.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Treadmill |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.40 | 0.00 | 0.00 |
| Treadmill |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.40 | 0.00 | 12.00 |
| Treadmill Tempo Run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.60 | 0.00 | 0.00 |
|
Treadmill |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 15.35 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 219.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 15.50 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 218.80 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 218.40 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 12.00 |
| 4 easy miles on the Treadmill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 221.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Long run on Treadmill; Ave Pace 9:38 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 221.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 15.00 |
|
Treadmill.
1 mile warmup
Strides
10x.25 mile .25 miles between
1 mile cooldown
Felt good, quarter mile repeats at 7:45 pace. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 218.40 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 217.40 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 15.00 |
|
Treadmill
2 mile warmup
4 mile tempo 9:00 AP
1 mile cool down
7 miles 9:36 AP |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 218.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| Recovery run in place of bike ride. 9:59 AP 1% incline most of the way. |
| Saucony Ride 3 Miles: 6.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 217.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 12.00 |
|
4 miles on treadmill.
Progressive, started at 5 mph and increased .1 each tenth mile until 7 mph (8:34 mm) at two miles then back down to 6 mph at three miles. Completed last mile at 6 mph. |
| Reebok ZigActivate Miles: 4.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 221.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
|
52 years old today. Wish I could start counting backward.
11 miles on treadmill. Two sets of progressive during run. 9:25 AP |
| Reebok ZigActivate Miles: 11.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 218.60 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 220.20 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
|
6x800 intervals at 7:53
9 miles total 9:44 AP |
| Saucony Ride 3 Miles: 9.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 219.20 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 13.50 |
| |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 18.50 |
|
2 mile warmup
2 mile tempo (8:34)
1 mile cooldown
AP 9:45 |
| Saucony Ride 3 Miles: 5.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 219.40 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| 12 miles commute |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 219.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| 15 miles commute |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 219.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
|
8 miles AP 9:10 Ave HR 156 Max HR 169
End of recovery week, next week will be back to normal. |
| Reebok ZigActivate Miles: 8.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 217.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 219.20 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 16.00 |
|
1 mile warm up
strides
4x1200 at 8:00, 400 rest
1 mile cooldown
8:57 AP |
| Saucony Ride 3 Miles: 7.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 219.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| Commute |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 218.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 16.10 |
|
2x2M Tempo
2 mile warmup
2 miles @ 8:30
1 mile recovery
2 miles @ 8:30
2 mile cooldown
Total: 9 miles 9:01 AP |
| Saucony Ride 3 Miles: 9.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 219.40 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
| commute |
| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 | Weight: 220.60 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 21.20 |
| Commute |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 218.40 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
|
First run outside since the end of Dwecember. It was definately more difficult then running on the treadmill.
13 mile AP 10:54
1 mile walk |
| Reebok ZigActivate Miles: 13.00 |
|
| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 216.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 217.60 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 17.00 |
|
AM:5x1000 Intervals
2 mile warmup
strides
5x 1000m with .25 mile recovery
1 mile cooldown
8 miles 10 min AP
6 miles commute maintaining higher heart rate.
PM: 11 miles bike |
| Saucony Ride 3 Miles: 8.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 218.20 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
|
AM: 6 miles easy commute
PM: 6 miles easy commute |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 215.80 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 15.00 |
|
AM: 2x2 mile Tempo
9 miles total - 10:22 AP
6 miles bike commute
PM: 9 miles bike |
| Saucony Ride 3 Miles: 9.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 216.80 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
|
AM: 6 miles bike commute
PM: 6 miles bike commute |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 216.80 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 12.00 |
|
AM: 4 miles easy
6 miles bike commute
PM: 6 miles bike commute |
| Saucony Ride 3 Miles: 4.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 217.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| |
| Reebok ZigActivate Miles: 12.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 217.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 216.40 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.30 | 0.00 | 0.00 |
|
3x1 mile interval
7.3 miles total |
| Saucony Ride 3 Miles: 7.30 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 217.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
|
AM: 6 miles easy commute
PM: 6 miles easy commute |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 216.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
|
AM: 6 mile commute
PM: 6 mile commute |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 218.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
|
AM: 6 mile commute
PM: 6 mile commute |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 219.20 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
|
AM: 6 mile commute
PM: 6 mile commute |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 219.40 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles easy |
| Saucony Ride 3 Miles: 10.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 218.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 217.80 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 12.00 |
|
AM: 6x440 440 rest
AP 10:24
6 mile commute
PM: 6 mile commute |
| Saucony Ride 3 Miles: 6.50 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 219.20 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
|
AM:6 miles commute
PM: 6 mile commute |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 219.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 3.11 | 0.00 | 12.00 |
|
AM: 5K easy
6 mile commute
PM: 6 mile commute |
| Saucony Ride 3 Miles: 3.11 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 219.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 12.00 |
|
AM: 6 mile commute
PM: 6 mile commute |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 217.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 11.00 |
|
AM: 5.5 miles commute
PM: 5.5 miles commute |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 218.60 |
|
| | Race: |
Goldenwest Alternate 5K (3.11 Miles) 00:27:18 | | Running Miles | Swimming Yards | Bike Miles | | 8.11 | 0.00 | 0.00 |
|
I was supposed to run in the Goldenwest 5K in Ogden today but I found out yesterday that I had to be in Salt Lake City by 9:50 so there was no way I could do the race and get to SLC on time. So I did my own race. I think I could have done better in the race environment but I did the best I could.
Started with a three mile warmup with some strides. This may have been a liitle to much for me because I felt tired from the start of the race.
I decided to use the course from The Classic 5K here in Layton because it was close and I know the course. Started from the Layton park and went out to Lancer Lane down to Gentile. Turned right on Gentile and then right on the Bamberger trail. The first part was a slight downhill so I went a little faster then I normally would have. Next, turned right on Church St. then right on Golden Ave. This part is all uphill until shortly before turning right on Fort Lane which is then a slow downhill to Gentile then right turn back on Lancer Lane. Instead of going back into the park I continued on Lancer Lane to Fort Lane where my Garmin indicated I had finished the 5K.
Splits
| No |
Start
Time |
Start
Distance |
Duration |
Distance |
Average
Pace |
Average
Heart rate |
| 1 |
7:11:00 AM |
0.00 mi |
00:08:11 |
1.00 mi |
08:11 min/mi |
159 bpm (84%) |
| 2 |
7:19:11 AM |
1.00 mi |
00:09:01 |
1.00 mi |
09:01 min/mi |
168 bpm (89%) |
| 3 |
7:28:12 AM |
2.00 mi |
00:09:02 |
1.00 mi |
09:02 min/mi |
170 bpm (90%) |
| 4 |
7:37:15 AM |
3.00 mi |
00:01:02 |
0.12 mi |
08:56 min/mi |
172 bpm (91%) |
| Totals: |
00:27:18.0 |
3.12 mi |
08:45 min/mi |
166 bpm (88%) |
I had really hoped to improve on my 5K time but this time was slower then both 5Ks I did last year. Not sure what I did wrong. Last year I had just started running and wasn't doing any speed work or tempo. This year I started doing interval and tempo training 12 weeks before this run but I haven't improved my speed at all. I did most of my running this winter on a treadmill and thought I was doing pretty good until I started running outside again three weeks ago and felt like I had really lost a lot of fitness.
I finished up by cooling down two miles back to my house.
|
| Saucony Ride 3 Miles: 8.11 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 218.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 216.20 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 12.50 |
|
AM: Decided to start building up a better base so I ran 7 miles this morning up Antelope Dr. I figured that the hills would do me more good now then doing intervals. I hope the hills will improve my uphill speed.
Splits
| No |
|
|
Duration |
Distance |
Elevation
Change |
Average
Pace |
Average
Heart rate |
| 1 |
|
|
00:10:20 |
1.00 mi |
+1 ft |
10:20 min/mi |
129 bpm (68%) |
| 2 |
|
|
00:10:22 |
1.00 mi |
+101 ft |
10:22 min/mi |
142 bpm (75%) |
| 3 |
|
|
00:10:10 |
1.00 mi |
+46 ft |
10:10 min/mi |
148 bpm (78%) |
| 4 |
|
|
00:10:53 |
1.00 mi |
+135 ft |
10:53 min/mi |
156 bpm (83%) |
| 5 |
|
|
00:09:49 |
1.00 mi |
-101 ft |
09:49 min/mi |
152 bpm (80%) |
| 6 |
|
|
00:09:55 |
1.00 mi |
-71 ft |
09:55 min/mi |
150 bpm (79%) |
| 7 |
|
|
00:09:22 |
1.00 mi |
-105 ft |
09:22 min/mi |
151 bpm (80%) |
| 8 |
|
|
00:00:06 |
0.01 mi |
+/-0 ft |
10:24 min/mi |
153 bpm (81%) |
| Totals: |
01:11:00.0 |
7.01 mi |
+5 ft |
10:07 min/mi |
147 bpm (78%) |
6 mile commute
PM: 6.5 miles commute
|
| Saucony Ride 3 Miles: 7.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 217.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 19.00 |
|
AM: 6 mile commute
PM: 13 mile commute |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 217.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 12.00 |
| AM: 9 miles easy. Up Antelope, had to stop and walk 3 times on hills but should get better as I continue to run the hills.
Splits
| No |
|
|
Duration |
Distance |
Elevation
Change |
Average
Pace |
Average
Heart rate |
| 1 |
|
|
00:10:23 |
1.00 mi |
+1 ft |
10:23 min/mi |
133 bpm (70%) |
| 2 |
|
|
00:10:10 |
1.00 mi |
+100 ft |
10:10 min/mi |
146 bpm (77%) |
| 3 |
|
|
00:10:16 |
1.00 mi |
+40 ft |
10:16 min/mi |
147 bpm (78%) |
| 4 |
|
|
00:11:09 |
1.00 mi |
+143 ft |
11:09 min/mi |
146 bpm (77%) |
| 5 |
|
|
00:09:43 |
1.00 mi |
-112 ft |
09:43 min/mi |
144 bpm (76%) |
| 6 |
|
|
00:10:07 |
1.00 mi |
-67 ft |
10:07 min/mi |
142 bpm (75%) |
| 7 |
|
|
00:09:15 |
1.00 mi |
-67 ft |
09:15 min/mi |
149 bpm (79%) |
| 8 |
|
|
00:09:37 |
1.00 mi |
-79 ft |
09:37 min/mi |
146 bpm (77%) |
| 9 |
|
|
00:09:35 |
0.92 mi |
+38 ft |
10:27 min/mi |
149 bpm (79%) |
| Totals: |
01:30:20.0 |
8.92 mi |
-3 ft |
10:07 min/mi |
145 bpm (76%) | 6 miles commute PM: 6 miles commute |
| Saucony Ride 3 Miles: 9.00 |
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 217.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 19.00 |
|
AM: 6 mile commute
PM: 13 mile commute |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 219.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 275.42 | 0.00 | 687.65 |
|
| Saucony Ride 3 Miles: 108.02 | Reebok ZigActivate Miles: 48.00 |
|
| Night Sleep Time: 316.25 | Nap Time: 1.00 | Total Sleep Time: 317.25 | Weight: 218.22 | |
|
|
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