| Location: Windsor,Ontario Member Since: Jan 22, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Detroit Marathon....October 2008...3:48:16
Half Marathon...Tecumseh Run From Cancer....July 2009....1:30:13 Detroit Free Pree/Flagstar Marathon...October 2009...3:30:24. Qualified for Boston!!
Short-Term Running Goals: Maintain weekly mileage at 80 or more....
Long-Term Running Goals: train and run a 30 mile ultra-marathon.
Personal: I am a 52 yr. old single father of four children. I am retired after injuring my back in 2000. I had back surgery, stopped running, and gained about 80 pounds. Decided to take my health into my own hands....lost 100 pounds, went to Nepal and trekked for two months in the Himalayas...climbed almost 18,000 ft.....felt so proud of myself....began running again. I qualified for Boston in Oct. 2009. I have shifted my focus now on ultra-marathons with the hope to run my first this year.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1553.75 | 1143.25 | 72.35 | 13.05 | 2782.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....chest and back |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Tread mill.........Ran 6.25 miles at a pace of 8.30 minutes per mile. Strength training at the gym........arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym........shoulders and legs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....chest, back, arms and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| TM.....ran 3.50 miles at an easy pace of 8.30 minutes per mile. 15 minutes on stair climber Strength training at the gym........shoulders, and legs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym......chest, back and abs 10 minutes on the stair climber
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 1.50 | 0.00 | 3.25 |
| TM.....ran a total of 3.25 miles consisting of 15 repeats of 0.10 miles alternating between 6.40 minutes per mile pace and 9.0 minutes per mile pace with 12% incline. Strength training at the gym........arms and legs
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 2.00 | 0.00 | 3.25 |
| TM....ran a total of 3.25 miles with various intervals of between 6.40 and 6.30 minute miles. Strength training at the gym........shoulders and abs 10 minutes on stair climber.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 2.00 | 0.00 | 3.25 |
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TM......ran 3.25 miles with 0.10 mile intervals @ 6.30 minute per mile pace with short jogs in between. Strength training ........chest and back. 11 minutes on the stair climber
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| TM....ran 3.25 miles at a pace of 7.30 minutes per mile. Strength training ......arms, legs and abs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.......chest, shoulders and abs. ...no running today....longer run tomorrow
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Outside run.....Sunny, 26 F and winds out of the SW @ 8 mph. Ran 10.10 miles at an easy pace of 8.31 minutes per mile. Lots of ice on the trail, which made it somewhat tricky to run on. Right heel still painful, but seems to be getting better....glad to have got this outside run in...lots of sunshine!!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training .......arms and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 2.00 | 0.00 | 3.25 |
| TM......3.25 miles with various intervals @ 6.40 minutes per mile pace. Strength training....shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 2.25 | 3.25 |
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TM.....3.25 miles with 0.10 mile intervals @ 6.0 minute per mile pace with 30 sec. rest in between repeats. Strength training....chest and back. Afternoon........35 km. mountain bike ride.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 1.00 | 3.25 |
| TM......3.25 miles with intervals of 0.10 miles @ 6.40 minute per mile pace. Strength training .......arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 1.00 | 1.00 | 0.00 | 3.25 |
| TM......No real agenda for this run.....ran 3.25 miles with mile 1 @ 8.0 minute per mile pace, mile 2 @ 7.0, and mile 3 @ 6.30, and 0.25 mile cool down. Strange but my heel actually feels like its getting better with these short runs, and if I run 10 or more mile, I am in much pain for a day after, so I will use this opportunity to get some key runs with speed in. Strength training....shoulders and abs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 3.00 | 0.00 | 0.00 | 3.25 |
| TM......3.0 miles in 22 minutes......average pace of 7.20 minutes per mile. 0.25 mile cool down. Strength training....chest and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 1.50 | 0.00 | 3.25 |
| TM........3.25 miles with 0.25 mile repeats @ 6.50 minutes per mile pace with 0.25 mile cool downs @ 8.0 minute per mile pace. Strength training ........arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 2.00 | 0.00 | 3.25 |
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TM.....3.25 miles......1 @ 8.0 minute per mile pace, mile 2 & 3 @ 6.13 minute per mile pace.....0.25 mile cool down.
Strength training.........shoulders. Still have to keep the mileage down.....heel pain is still substantial with anything more than the 3 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 1.00 | 2.00 | 0.00 | 3.25 |
| TM....3.25 miles......mile 1 @ 7.0 minutes per mile, mile 2 & 3 @ 6.13 minutes per mile.....0.25 mile cool down. Strength training......chest and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 1.00 | 4.00 | 0.00 | 6.30 |
| TM.....mile 1 @ 7.30 minutes per mile, then 16 repeats of 0.25 miles @ 6.30 minutes per mile with 0.10 mile walk in between repeats, then 0.25 mile cool down walk afterwards.....6.30 miles total. Heel felt ok....minimal pain. Strength training.......shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 2.00 | 2.25 | 0.50 | 6.25 |
| TM....2 miles @ 7.30 minute pace, 9 repeats of 0.25 miles @ 6.30 minute pace, 2 repeats of 0.25 miles @ 5.58 minute pace.....0.10 mile walk in between repeats and 0.25 mile walk after for cooldown. Total of 6.25 miles.
Strength training....arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| TM....ran 6.25 miles at an easy pace of 8.0 minutes per mile with 5 strides of 100M in the last mile. Strength training....chest and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 1.50 | 0.00 | 3.25 |
| TM....3.25 miles with 0.25 mile repeats @ 6.40 minutes per mile pace. Strength training.......shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Outside run......Partly sunnt, 15 F and winds out of the E @ 12 mph. Ran 10.10 miles with an easy pace of 8.13 minutes per mile....total time of 1 hr, 23 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training....arms and legs. Day off from running.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.00 | 6.00 | 0.00 | 6.75 |
| TM.....6... 1 mile repeats @ 6.54 minutes per mile....0.10 walk in between and 0.25 mile walk after. Total of 6.75 miles. Strength training....chest and back/.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| TM....6.25 miles at an easy pace of 7.40 minutes per mile. Strength training.......arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training.......shoulders and legs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
| AM......Strength training.....chest and back Afternoon.......Ran 16.25 miles outside...total time of 2 hrs, 17 minutes.....average pace of 8.26 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training....chest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 3.00 | 3.00 | 0.00 | 6.25 |
| TM........6.25 miles at various speeds alternating every 0.25 miles.....45 minutes total.
Strength training....arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training....shoulders. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training.......chest |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training....arms and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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AM......strength training at the gym.......shoulders.
Afternoon.......Outside run.....Cloudy, 32 F and winds out of the W @ 15 mph. Ran 14.25 miles at an easy pace of 8.13 minutes per mile....total time of 1 hr, 57 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM......Strength training.......chest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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AM......strength training at the gym.........arms and abs.
Afternoon......Outside run......Mostly cloudy, 29 F and winds out of the NW @ 8 mph. Ran 10.10 miles in 1 hr, 28 minutes.....average pace of 8.43 minutes per mile. Heel felt a little better today after the first mile...tender to start.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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AM....strength training at the gym.......shoulders and back.
Afternoon......outside run......Cloudy, 29 F and winds out of the NW @ 12 mph. Ran 8.10 miles in 1 hr, 7 minutes......average pace of 8.16 minutes per mile......very minimal heel pain.....feeling more better every day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM......Strength training at the gym........chest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Outside run..... Sunny, 41 F and wimds out of the W @ 15 mph. Ran 8.10 miles at an easy pace of 8.09 minutes per mile......total time of 1 hr, 06 minutes. Hopefully, this heel injury is almost heeled and I can resume to re-establish a solid base of at least 60 miles per week. Really enjoyed the run today with so much sunshine and mile temps!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Afternoon........Sunny skies, 39 F and winds out of the SW @ 8 mph. Perfect afternoon for a bike ride......35 km around city. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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AM........Strength training at the gym.......arms and abs.
Afternoon......Outside run.....Partly sunny, 39 F and winds out of the E @ 4 mph. Ran 14.25 miles at an easy pace of 8.46 minutes per mile.....total time of 2 hrs, 05 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.........shoulders and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 6.00 | 0.00 | 7.25 |
| TM....speed workout......6-1.0 mile repeats....first 5 repeats @ 6.58 minutes per mile.....last mile @ 6.30 minutes per mile.....0.10 mile rest in between repeats and 0.25 mile cool down. Felt very strong for this workout....very encouraging! Strength training at the gym.......chest.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 6.00 | 0.00 | 0.00 | 6.25 |
| TM.......ran 6.0 miles @ MP....7.30 minutes per mile then 0.25 mile cool down walk. Felt very good. Strength training at the gym......arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 1.00 | 4.00 | 6.25 |
| TM.....10 - 0.50 mile repeats......8 @ 6.13 minutes per mile....2 @ 6.58 minutes per mile. 0.10 mile walk in between repeats and 0.25 mile cool down. Strength training at the gym.......shoulders and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 miles on the TM at an easy pace of 8.30 minutes per mile. Absolutely no heel pain today! Strength training at the gym.....chest
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
| 9.35 miles on the TM at an easy pace of 8.30 minutes per mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| complete rest day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Outside run......Cloudy, 34 F and winds out of the N @ 8 mph. Ran 10.10 miles in 1 hr, 22 minutes....average pace of 8.07 minutes per mile. Lots of ice patches on the trail...had to be extremely careful not to slide....difficult to run on! Strength training at the gym.......arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Outside run.......Mostly sunny, 26 F and winds out of the N @ 6 mph. Ran 10.10 miles at a comfortable pace of 8.13 minutes per mile....1 hr, 23 minutes. Strength training at the gym....chest.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Outside run.......Sunny, 29 F and winds out of the NW @ 6 mph. 10.10 miles at an easy pace of 8.19 minutes per mile.....time of 1 hr, 24 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run.......Left in the dark, watched the sun rise on the back half! 26 F and winds out of the N @ 8 mph. Ran 10.10 miles at a pace of 7.55 minutes per mile....I will record this as marathon pace miles. Time of 1 hr, 20 minutes. Strength training at the gym......shoulders and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 2.00 | 7.25 |
| TM....2.0 mile warm up @ 8.30 minute per mile pace 2 repeats of 1 mile each @ 6.0 minute per mile pace 2.65 mile cool down @ 8.30 minute per mile pace.....0.20 mile walk between sets. Total of 7.25 miles. Strength training at the gym........chest.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM......outside run.......Sunny, 37 F and winds out of the S @ 2 mph. Beautiful morning for a long run! 18.50 miles at a slow, comfortable pace of 9.11 minutes per mile.....total time of 2 hrs, 50 minutes. Afternoon........40 km. bike ride around county.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off from running....cross training today...... AM......strength training at the gym.......arms. Afternoon.......40 km. bike ride around county. Another beautiful day...sunny, 48 F and winds out of the W @ 6 mph.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| AM......outside run.....Sunny, 34 F and winds out of the W @ 7 mph. 14.25 miles in a time of 1 hr, 49 minutes....average pace...7.39 minutes per mile. Afternoon....40 km. bike ride around county.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Outside run......34 F and winds out of the S @ 4 mph. Left in the dark......nice sunrise on the return. 14.25 miles in 2 hrs........average pace at an easy 8.25 minutes per mile. Strength training at the gym......shoulders and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Outside run......light rain, 39 F and winds out of the E @ 2 mph. 15.0 miles in 2 hrs, 08 minutes.....average pace of an easy 8.32 minutes per mile. Strength training at the gym......chest.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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Outside run.......37 F and winds out of the E @ 6 mph. Watched the sun rise on the last 4 miles. 16.50 miles at a comfortable pace of 8.11 minutes per mile.....2 hrs, 15 minutes. Afternoon.......40 km. bike ride in county. beautiful day!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Outside run......45 F and winds out of the E @ 2 mph. Rained during the night so the air was cool and fresh....nice morning for a run! 15.0 miles at a comfortable pace of 8.20 minutes per mile.....2 hrs, 05 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
|
Outside run......Rain, 46 F and gusty winds out of the E @ 21 mph. Ran 17.10 miles at a recovery pace of 9.14 minutes per mile.....total time of 2 hrs, 38 minutes. Very windy on the back half...made for a difficult and challenging medium long run. This was a good week for me....I feel like I now have fully recovered from the heel injury...this week I ran 92.10 miles, bikes 72 miles and did 3 days of strength training at the gym.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day from running......spent 13 hours today painting rooms in the house....more tired than if I ran a marathon!...good day for painting though....rainy and windy outside. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Outside run.....41 F with winds out of the N @ 9 mph. 17.10 miles at a comfortable slow pace of 9.0 minutes per mile.....2 hrs, 34 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Outside run...... 39 F and winds out of the N @ 4 mph. 15.0 miles at a comfortable pace of 8.24 minutes per mile....2 hrs, 06 minutes. Great morning for a run.....calm winds and crisp cool air!! Afternoon........beautiful conditions......59 F, sunny, and winds out of the NE @ 7 mph. 21 miles of. mountain biking to Belle river area.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
|
Outside run.......36 F and calm winds. 16.50 miles at a pace of 8.22 minutes per mile....2 hrs, 18 minutes. Afternoon...21 miles of mountain biking around county.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
|
Outside run......41 F, winds out of the W @ 7 mph. 16.50 miles at a comfortable pace of 8.11 minutes per mile.....2 hrs, 15 minutes. Afternoon...... 21 mile bike ride to Belle River and back. Very windy on the return.....made for a good leg workout!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Outside run......45 F and winds out of the SW @ 7 mph. 15.0 miles at a very easy pace of 8.44 minutes per mile....2 hrs, 11 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Outside run..... 37 F and winds out of the NE @ 12 mph. 15.0 miles at a slow recovery pace of 9.0 minutes per mile.....2 hrs, 15 minutes. Totals for week.......95.10 miles of running and 63 miles of mountain biking.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| .....rest day.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| Outside run......39 F and winds gusting out of the NE @ 19 mph. 18.25 miles at a slow easy pace of 9.02 minutes per mile.....2 hrs, 45 minutes. Cold gusty head winds on the return 9 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Outside run......41 F and winds out of the N @ 11 mph. 17.10 miles at a comfortable pace of 8.11 minutes per mile.....2 hrs, 20 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Outside run......34 F and winds out of the NE @ 2 mph. 15.0 miles at a pace of 8.12 minutes per mile.....2 hrs, 03 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
|
Outside run..... Rain, 45 F and winds out of the N @ 9 mph.
17.10 miles at a very comfortable pace of 8.22 minutes per mile.....2 hrs, 23 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Outside run......24F and winds out of the N @ 14 mph. 15.0 miles at a slow pace of 9.0 minutes per mile.....2 hrs, 15 minutes. Very cold!....a drastic differance from the last few days....my hands were almost frozen by time I got home.....took a lot of mental toughness to do this run today.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
|
Outside run.......Sunny, 24 F and winds out of the E @ 2 mph. 18.25 miles at a pace of 8.23 minutes per mile.....2 hrs, 33 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| Outside run.....39 F and winds out of the N @ 12 mph. 20.25 miles at an easy pace of 8.53 minutes per mile......3 hrs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.10 | 0.00 | 0.00 | 17.10 |
| Outside run......32 F low level fog, winds out of the N @ 4 mph. 17.10 miles at a MP of 8.0 minutes per mile.....2 hrs, 17 minutes. Good steady, strong run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
|
Outside run.......39 F and winds out of the S @ 4 mph. 15.0 miles at a MP of 8.0 minutes per mile.....2 hrs. Afternoon......21 mile bike ride to Belle River and back. Beautiful day but windy!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
|
Outside run.....54 F with winds out of the S @ 12 mph. 16.50 miles at a MP of 8.0 minutes per mile.....2 hrs, 12 minutes. First day this year that I ran in shorts and tshirt.....and this was at 5 am ...felt great! Afternoon.....21 mile bike ride to Belle River.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 21.50 | 0.00 | 0.00 | 21.50 |
| Outside run..... Mostly sunny, 61 F and winds out of the S @ 12 mph. 21.50 mile long run at a very comfortable MP of 8.05 minutes per mile.....2 hrs, 54 minutes. Afternoon......21.0 mile bike ride to Belle River and back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.50 | 0.00 | 0.00 | 17.50 |
|
Outside run.....Cloudy, 66 F and winds out of the S @ 9 mph. 17.50 miles at a faster than MP of 7.39 minutes per mile.....2 hrs, 14 minutes. Legs felt very strong...nice run today. Nice week....107.85 miles of running and 63 miles of mountain biking.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no running today..... Afternoon....41 mile bike ride around county...beautiful day for biking!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.25 | 0.00 | 0.00 | 20.25 |
|
Outside run.....Sunny, 54 F and winds out of the S @ 4 mph. 20.25 miles at a MP of 8.06 minutes per mile....2 hrs, 44 minutes. Afternoon...... 30 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.10 | 0.00 | 0.00 | 17.10 |
| Outside run......Cloudy, 55 F and winds out of the SE @ 4 mph. 17.10 miles at a faster than MP of 7.39 minutes per mile.....2 hrs, 14 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| Outside run..... Thunderstorms, 68 F and winds out of the SW @ 15 mph. 15.0 miles at a faster than MP of 7.48 minutes per mile.....1 hr, 57 minutes. Felt good running through a thunderstorm, but the lighting was a bit stressful!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
|
Outside run.... Light rain, 55 F and gusting winds out of the SW @ 15 mph. 16.50 miles at a pace of 7.45 minutes per mile.....2 hrs, 08 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| Outside run...... Cloudy, 37 F and gusting winds out of the W @ 16 mph.
25.0 miles at a very easy pace of 9.17 minutes per mile....3 hrs, 52 minutes. Very strong gusting head winds for the first 12.50 miles. My goal for this run was not speed......I wanted to run for longer than my expected marathon finish time to build more endurance.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
|
Outside run......Sunny, 34 F and winds out of the S @ 2 mph. 16.50 miles at a faster than marathon pace of 7.38 minutes per mile.....2 hrs, 06 minutes. Totals for week........71 miles....mountain biking and 110.35 miles of running. Good week.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 21 mile bike ride today....no running. Sunny, 61 F and winds out of the SE @ 2 mph.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.25 | 0.00 | 0.00 | 20.25 |
| Outside run..... Sunny, 39 F and winds out of the N @ 7 mph. 20.25 miles at a faster than marathon pace of 7.54 minutes per mile....2 hrs, 40 minutes. Nice steady strong run!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day...thought I would give myself an extra day off this week...lots of miles lately! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 17.10 | 0.00 | 0.00 | 32.10 |
|
Double run day..... A.M.....Outside run.......46 F and winds out of the NE @ 4 mph. 17.10 miles at an average pace of 7.26 minutes per mile....total time of 2 hrs,07 minutes....Had the privilege on the back half of this run to stare straight into one of the nicest sunrises of have seen in a long time, and to give thanks to this precious gift of being able to run.....and to see!! Afternoon.....Outside run....61 F, Sunny and winds out of the SE @ 12 mph. 15.0 miles at a comfortable pace of 8.28 minutes per mile.....2 hrs, 07 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.10 | 0.00 | 0.00 | 17.10 |
|
Outside run......48 F and winds out of the W @ 4 mph. 17.10 miles at a pace of 7.32 minutes per mile......2 hrs, 09 minutes. Afternoon......21 mile bike ride
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Outside run.....Mostly sunny, 64 F and winds out of the W @ 11 mph. 15.0 miles at an easy pace of 8.12 minutes per mile.....2 hrs, 03 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day....plan was to keep the mileage down to the mid 80's this week and return to 100-plus next week...gives me an easy 4 day week of running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day....long run tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| Outside run.....Sunny, 48 F, and winds out of the N @ 9 mph. 31.0 mile long run at a slow pace of 8.50 minutes per mile....4 hrs, 34 minutes......No stopping and no hydration or fuel. Dedicated the pain of this run to all those incredible athletes running Boston this morning....Good Luck to you all!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| Outside run.....41 F and winds out of the N @ 4 mph. 15.0 miles at a comfortable pace of 7.56 minutes per mile.....1 hr, 59 minutes. Quads were a little tight from yesterdays long run, but for the most part, I felt great. Might try to get a few recovery miles in this afternoon if time permits.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
|
Outside run....Sunny, 46 F and winds out of the W @ 2 mph. 15.0 miles at a comfortable pace of 7.44 minutes per mile.....1 hr, 56 minutes. Felt much stronger than yesterday...accually felt like a slower pace although it was a little faster than yesterday. Afternoon......21 mile bike ride.....a picture perfect afternoon as far as weather is concerned!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.50 | 0.00 | 0.00 | 20.50 |
| Outside run......Mostly sunny, 41 F and winds out of the NE @ 12 mph. 20.50 miles at a MP of 8.09 minutes per mile.....2 hrs, 47 minutes. I planned on doing a 15 mile run again today, but the weather was nice and I felt so good so I extended the run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.50 | 0.00 | 0.00 | 20.50 |
| Outside run..... Light rain, 52 F and winds out of the E @ 8 mph. 20.50 miles at a MP of 8.03 minutes per mile....2 hrs, 45 minutes. Nice run to end the week!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....rest day.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.50 | 0.00 | 0.00 | 20.50 |
| Outside run....Sunny, 46 F and winds out of the NE @ 16 mph. 20.50 miles at a faster than MP of 7.46 minutes per mile....2 hrs, 39 minutes. Challenging run with strong gusting NE winds.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day.....after 7 weeks of high mileage, I decided to make this a recovery week...about 3-4 runs with a maximum of 50-60 miles. I'm beginning to feel mentally and physical tired, so I am going to listen to my body and use this week to recoop....I want to get in a very productive year of running.. needless to say....no desire for an injury! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
|
Outside run.....Sunny, 55 F and winds out of the SW @ 7 mph. 10.10 miles....1 hr, 12 minutes. Started out at an 8 minute pace and picked up the pace progressively...averaged the run with a 7.08 minute per mile pace. Afternoon.....21 mile mountain bike ride......pushed hard the entire length....really felt it in the legs...good ride!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ...rest... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....rest... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| Outside run.....Mostly cloudy, 64 F and winds out of the S @ 11 mph. 15.0 miles at a very comfortable pace of 7.56 minutes per mile....1 hr, 59 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.25 | 0.00 | 0.00 | 18.25 |
|
Outside run..... Sunny, 59 F and winds out of the W @ 4 mph. 18.25 miles at a MP of 8.07 minutes per mile. ....2 hrs, 28 minutes. If I had the time, I think I would have liked to run for another hour....an absolutely perfect day outside with sunny skies, calm winds and ideal running temps.....really enjoyed the relaxed pace today! Afternoon.......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 21.50 | 0.00 | 0.00 | 21.50 |
| Outside run.... Sunny, 68 F and winds out of the SW @ 14 mph. 21.50 miles at a MP of 8.0 minutes per mile....2 hrs, 53 minutes. Not very warm today, but hydration became an issue around mile 17.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| Outside run....Sunny, 54 F and winds out of the W @ 12 mph. 15.0 miles at a faster than MP of 7.48 minutes per mile....1 hr, 57 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 6.00 | 1.50 | 1.50 | 10.25 |
| Stormy day....Ran on the TM...decided to do some speedwork combined with a little distance. Ran 6.0 miles @ 7.50 minutes per mile, then 10 one minute repeats @ 5.56 minutes per mile with 30 second walk in between each repeat, then 1.50 miles @ 6.40 minutes per mile, then finished with 0.25 mile walk for a cool down. Total of 10.25 miles.
Strength training at the gym....1 hr...chest and back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 4.00 | 0.00 | 5.50 |
| Ran on the tread mill at the gym again today....32 mile per hour winds outside! 1 mile @ 8.30 minute pace for a warm up, then 2 mile tempo in 13:15 for a pace of 6.35 minutes per mile...took a 2 minute walk break then another 2 mile tempo in 12:40 for a pace of 6.12 minutes per mile, then 0.50 mile cool down for a total distance of 5.50 miles. Strength training.....1 hr...shoulders.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....rest... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.50 | 0.00 | 0.00 | 20.50 |
| Outside run......Sunny, 43 F and winds out of the N @ 6 mph. 20.50 miles at a pace of 8.0 minutes per mile....2 hrs, 45 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.45 | 0.00 | 1.00 | 1.80 | 4.25 |
| Rain all day....Tread Mill speed workout.....1.0 mile @ 8.0 minute pace, then 10 - 1 minute repeats @ 5.25 minute pace with 30 second rest in between, then 1.0 mile @ 7.0 minute pace, then 0.25 mile walk for a cool down. Strength training at the gym....1 hour....arms.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 1.00 | 5.00 | 0.00 | 7.25 |
| TM......1 mile @ 7.25 minute pace, then 5 repeats of 1.0 mile @ 6.30 minute pace with 0.25 mile rest in between, then 0.25 mile cool down for a total of 7.25 miles. Strength training......1 hr....chest and back.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 1.00 | 6.00 | 0.00 | 7.75 |
| ....Yet another day of rain and thunderstorms! Tread Mill....1 mile @ 7.0 minute pace then 0.25 mile walk 3 mile tempo @ 6.50 minute pace then 0.25 mile walk 3 mile tempo @ 6.30 minute pace then 0.25 mile walk Strength training.....1 hr.....shoulders.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| Outside run....... Sunny, 66 F and winds out of the W @ 17 mph. 25.0 miles at a very comfortable pace....kept no time....just wanted to do a comfortable long run to enjoy the much needed sunshine!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 21 mile bike ride on a beautiful afternoon! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ...35 mile bike ride around county. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.25 | 0.00 | 0.00 | 18.25 |
| Outside run....Mostly cloudy, 63 F and winds out of the E @ 19 mph. 18.25 miles at a MP of 7.53 minutes per mile.....2 hrs, 24 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....21 mile bike ride...perfect weather today! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| Outside run..... Sunny with fog patches, 70 F and calm winds. 15.0 miles at a faster than MP of 7.44 minutes per mile....1 hr, 56 minutes. Afternoon......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....30 mile bike ride around Belle River and Windsor. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
|
Outside run..... Sunny, 73 F with a humidex of 73 %....feels like 84 F ...winds out of the S @ 6 mph. 10.10 miles at a pace of 7.43 minutes per mile....1 hr, 18 minutes. Afternoon......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run......Sunny, 81 F with a humidex index of 66 % which makes it feel like 95 F . Winds out of the NE @ 4 mph. 10.10 miles at a pace of 7.55 minutes per mile.....1 hr, 20 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 21 mile bike ride......longer run tomorrow |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 21.50 | 0.00 | 0.00 | 21.50 |
|
Outside run.....Sunny, 75 F with a humidex index of 61 %...feels like 84 F. Winds NE @ 8 mph. 21.50 miles at a faster than MP of 7.49 minutes per mile.....2 hrs, 48 minutes. Afternoon.........21 mile bike ride
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 mile bike ride... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 22 mile bike ride... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run.......Sunny, 77 F....humidex @ 61 %...feels like 88 F. Winds SW @ 7 mph. 10.10 miles at a pace of 7.43 minutes per mile...1 hr, 18 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run.....Sunny, 75 F .....humidity @ 65 %...feels like 86 F. Winds NE @ 7 mph. 10.10 miles at a pace of 7.43 minutes per mile....1 hr, 18 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run......Light rain, 70 F and winds out of the S @ 9 mph. 10.1 mile run at a comfortable pace of 7.37 minutes per mile......1 hr, 17 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Feeling very sluggish today....lots going on personnally and lack of sleep....decided to skip the run today and do a bike ride instead...21 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| Outside run.....Mostly cloudy, 70 F and winds out of the SE @ 4 mph. 20.25 miles at an easy pace of 8.15 minutes per mile.....2 hrs, 47 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....21 mile bike ride.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....rest day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.50 | 0.00 | 0.00 | 18.50 |
| Outside run......Sunny, 64 F and winds out of the NW @ 7 mph. 18.50 miles at a pace of 7.41 minutes per mile.....2 hrs, 22 minutes.....Good strong, steady run for me.....weather was ideal!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
Outside run......Sunny, 64 F and winds out of the NE @ 4 mph. 15.0 miles at an easy pace of 8.0 minutes per mile.....2 hrs. A very inspiring paragraph out of the book...Born To Run in regards to long distance trail running.... "Relax enough, and your body becomes so familiar with the cradle-rocking rhythm that you almost forget you're moving. And once you break through to that soft, half-levitating flow, that's when the moonlight and champagne show up: You have to be in tune with your body, and know when you can push it and when to back off . You have to listen closely to the sound of your own breathing; be aware of how much sweat is beading on your back; make sure to treat yourself to cool water and a salty snack and ask yourself, honestly and often, exactly how you feel. What could be more sensual than paying exquisite attention to your own body?" Afternoon....21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.10 | 0.00 | 0.00 | 17.10 |
| Outside run.... Light rain, 66 F and winds out of the SW @ 6 mph. 17.10 miles at a pace of 7.43 minutes per mile.....2 hrs, 12 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....rest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| Outside run.....Mostly cloudy, 70 F and winds out of the SE @ 4 mph. 15.0 miles at a very comfortable pace of 7.44 minutes per mile.....1 hr, 56 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Partly cloudy, 84 F with a humidex index of 66 % which makes it feel like 102 F . Winds SW @ 11 mph. 42 mile bike ride around Windsor and Belle River.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
|
Outside run....Mostly cloudy, 70 F and winds out of the NW @ 4 mph. 15.0 miles at an easy pace of 7.56 minutes per mile.....1 hr, 59 minutes. Afternoon.......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest....feeling very sluggish |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ...rest... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
|
Outside run..... Mostly sunny, 79 F and gusting winds out of the W @ 21 mph. 20.50 miles at a very slow pace of 8.32 minutes per mile....2 hrs, 55 minutes. Tough run today....heat really bothered me and very strong head winds for the first 10 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside run.......Mostly sunny, 68 F and winds out of the N @ 8 mph. 16.50 miles at a comfortable pace of 7.49 minutes per mile.....2 hrs, 09 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ...21 mile bike ride. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ...22 mile bike ride. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Sunny, 70 F and winds out of the NW @ 7 mph. 10.10 miles at a comfortable pace of 8.0 minutes per mile....1 hr, 21 minutes. Afternoon....21 mile bike ride...
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
|
Sunny, 70 F and winds out of the SE @ 7 mph. 10.10 miles at a comfortable pace of 7.49 minutes per mile....1 hr, 19 minutes. Afternoon.......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
Partly sunny, 77 F....humidex @ 74 %...feels like 91 F....winds SW @ 17 mph. 10.10 miles at an easy pace of 8.0 minutes per mile......1 hr, 22 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....rest.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....rest.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 21 mile bike ride.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| Mostly sunny, 75 F and winds out of the SW @ 11 mph. 21.50 miles at a comfortable pace of 8.11 minutes per mile....2 hrs, 56 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| Outside run.....Sunny, 63 F and winds out of the NW @ 12 mph. 12.0 miles at an average pace of 7.20 minutes per mile....1 hr, 28 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
|
Sunny, 63 F and winds out of the N @ 11 mph. 10.10 miles at a comfortable pace of 7.43 minutes per mile.....1 hr, 18 minutes. Afternoon.......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
|
Outside run.....Sunny, 68 f with calm winds. 10.10 miles at a pace of 7.26 minutes per mile.....1 hr, 15 minutes.
Afternoon.......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Sunny, 77 F and winds out of the SW @ 12mph. 18.50 miles at an average pace of 8.0 minutes per mile.....2 hrs, 31 minutes. Afternoon.......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sunny and hot today!...temperatures expected to hit 90 F. 42 mile mountain bike ride..
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
Sunny, 86 F with a humidex @ 62 %...making it feel like 104 F. Winds SW @ 11 mph. 10.10 miles at a very easy pace of 8.43 minutes per mile....1 hr, 28 minutes. Very warm and humid conditions today and suppose to last all week. Afternoon....21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
|
Sunny, 79 F and winds out of the SW @ 4 mph. 10.10 miles at a pace of 7.49 minutes per mile.....1hr, 19 minutes. Another very hot and humid day! Afternoon.......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Sunny, 77 F and winds out of the SW @ 4 mph. 10.10 miles at a faster than MP of 7.20 minutes per mile....1 hr, 14 minutes. Afternoon.....21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
Sunny, 79 F and winds SW @ 2 mph. 10.10 miles at a comfortable pace of 8.0 minutes per mile....1 hr, 22 minutes. Afternoon......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 mile bike ride |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 75 mile bike ride from Tecumseh to Wheatley and back....nice day. Lots of biking this week....216 miles all together and 40.40 miles of running...lower miles due to high heat and humidity. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ...21 mile bike ride... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ...rest day... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Cloudy, 73 F and winds out of the NE @ 8 mph. 10.10 miles at a pace of 7.31 minutes per mile.......1 hr, 16 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| In Sarnia for the Bayfest weekend. The only place I could run was on a semi-hiway....not a very peaceful run, but atleast I was able to get one in.....11.0 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
|
Cloudy, 75 F and winds out of the N @ 12 mph. 15.0 miles in a time of 1 hr, 57 minutes....average pace of 7.48 minutes per mile.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 15.00 |
| Mostly sunny, 72 F and winds out of the S @ 6 mph. 15.0 miles in a time of 1 hr, 58 minutes....average pace of 7.52 minutes per mile.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hot and humid.......25 mile bike ride. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| Partly sunny, 73 F and winds out of the N @ 7 mph. 18.25 miles in a time of 2 hrs, 29 minutes....average pace....8.10 mpm. Afternoon......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
Sunny, 79 F and winds out of the E @ 4 mph. 10.10 miles at a comfortable pace of 8.0 minutes per mile....1 hr, 21 minutes. Afternoon......21 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Sunny, 70 F and winds out of the N @ 9 mph. 20.50 miles in a time of 2 hrs, 47 minutes......average pace of 8.09 minutes per mile.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 mile bike ride.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Sunny, 79 F and winds out of the E @ 4 mph. 15.0 miles at a slow pace of 8.28 minutes per mile....2 hrs, 07 minutes
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
Sunny, 79 F and winds out of the W @ 9 mph. 10.10 miles in a time of 1 hr, 21 minutes.....easy pace of 8.0 minutes per mile.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest..... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Hazy, 77 F and winds out of the SW @ 8 mph. 10.10 miles at an easy pace of 7.55 minutes per mile....1 hr, 20 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Cloudy, 77 F and winds out of the N @ 4 mph. 10.10 miles at an easy pace of 7.55 minutes per mile....1 hr, 20 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Mostly cloudy, 84 F and winds out of the S @ 12 mph. 10.10 miles at a very slow pace of 8.31 minutes per mile....1 hr, 26 minutes. very hot and humid today....looking forward to a relieve of this humid weather next week!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Mostly sunny, 79 F and winds out of the SW @ 17 mph. 20.50 miles at an easy pace of 8.12 minutes per mile.....2 hrs, 48 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Mostly cloudy, 70 F and winds out of the N @ 4 mph. 10.10 miles at a comfortable pace of 7.55 minutes per mile.....1 hr, 20 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Partly sunny, 72 F and winds out of the SW @ 8 mph. 10.10 miles at a slow pace of 8.30 minutes per mile....1 hr, 26 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| Mostly sunny, 81 F and winds out of the SE @ 2 mph. 17.25 miles at a very slow pace of about 9.0 minutes per mile. Very warm and humid....bring on the fall season!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Rain, 75 F and winds out of the SW @ 7 mph. 16.50 miles at a faster than MP of 7.38 minutes per mile.....2 hrs, 06 minutes. Felt so good to run this in the rain!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 9.50 | 5.00 | 0.00 | 15.50 |
| Cloudy, 72 F and winds out of the NW @ 12 mph. Hill workout......1.0 mile warm up, then 5.0 miles of hill repeats, then 9.50 miles @ 8.0 minutes per mile for a total of 15.50 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.25 | 0.00 | 0.00 | 15.25 |
|
Mostly cloudy, 75 F and winds out of the NW @ 9 mph. 15.25 miles at a MP of 7.40 minutes per mile....1 hr, 57 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Sunny, 73 F and winds out of the NE @ 4 mph. 10.10 miles at a comfortable pace of 7.43 minutes per mile.....1 hr, 18 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Sunny, 72 F and winds out of the S @ 4 mph. 12.25 miles at a faster than MP of 7.26 minutes per mile....1 hr, 31 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Sunny, 79 F and winds out of the SW @ 12 mph. 20.50 miles at an average pace of about 8.30 minutes per mile. Tough run today....legs felt trashed....will take a rest day tomorrow.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 mile bike ride |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
Sunny, 81 F and winds out of the SW @ 8 mph. ..hot and very humid....with humidity factored in it felt like 97 F 10.10 miles at a very easy pace of 8.31 minutes per mile...1 hr, 26 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Mostly cloudy, 81 F and winds out of the SW @ 8 mph. 10.10 miles at a pace of 7.55 minutes per mile....1 hr, 20 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Partly sunny, 79 F and winds out of the SW @ 15 mph 20.50 miles at a very slow pace of 8.47 minutes per mile....3 hrs.....very warm and humid...relieve coming this weekend...cannot wait!!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.25 | 0.00 | 0.00 | 15.25 |
| Mostly cloudy, 73 F and winds out of the W @ 15 mph. 15.25 miles at a comfortable pace of 7.52 minutes per mile.....2 hrs. Humidity finally let up with cooler temps this weekend.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.50 | 0.00 | 0.00 | 18.50 |
| Sunny, 64 F and winds out of the W @ 12 miles per hour. 18.50 miles at a pace of 7.28 minutes per mile...2 hrs, 18 minutes. Best run this year for me...what a differance the cool weather makes...perfect conditions today for a longer run!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.10 | 0.00 | 0.00 | 12.10 |
| Cloudy, 70 F and winds out of the SW @ 16 mph. 12.10 miles at a pace of 7.11 minutes per mile....1 hr, 27 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Sunny, 75 F and winds out of the SW @ 16 mph. 10.10 miles at a very comfortable steady pace of 8.07 minutes per mile...1 hr, 22 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Cloudy, 61 F and winds out of the W @ 15 mph. 10.10 miles at a pace of 7.26 minutes per mile...1 hr, 15 minutes. Very windy conditions today, but decided to do this run...will do some TM recovery miles this evening.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.25 | 0.00 | 0.00 | 15.25 |
| Sunny, 61 F and winds out of the N @ 11 mph. 15.25 miles at a pace of 7.37 minutes per mile....1 hr, 56 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8.0 miles at a comfortable pace of around 7.30 minutes per mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 21.50 | 0.00 | 0.00 | 21.50 |
| Mostly sunny, 73 F and winds out of the W @ 19 miles per hour. 21.50 miles at a MP of 8.0 minutes per mile....2 hrs, 53 minutes.....quite windy conditions, but otherwise, a very nice run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Sunny, 72 F and winds out of the W @ 11 mph. 10.10 miles at a pace of 8.0 minutes per mile....1 hr, 21 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 15.25 | 2.00 | 0.00 | 18.50 |
|
Sunny, 63 F and winds out of the NW @ 4 miles mph. 12.25 miles at a comfortable pace of 7.40 minutes per mile....1 hr, 34 minutes. Afternoon.... 6.25 miles on the TM.....3 miles warm up @ 7.30 minutes per mile, then 4 repeats of 0.50 miles @ 6.30 minutes per mile with 0.25 mile cool down between sets. ....10 laps...front crawl at the gym pool, then 11 laps of aqua jogging.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Sunny, 64 F with calm winds. 12.25 miles at a pace of 7.50 minutes per mile...1 hr, 37 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training @ the gym.... Strength training...chest, back and core. Pool....10 laps...front crawl 21 laps...aqua jogging.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross training @ the gym: Strength training....shoulders and legs Pool...20 laps...front crawl 41 laps...aqua jogging.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Gym workout.... Strength training....arms TM...8.25 miles @ 8.30 minutes per mile. Pool....20 laps of front crawl ............41 laps of aqua jogging.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
|
Partly sunny, 61 F and winds out of the E @ 12 mph. 16.50 miles at a pace of 7.38 minutes per mile....2 hrs, 06 minutes. Gym workout.... Strength training...chest, back and abs Pool....20 laps of cront crawl 60 laps of aqua jogging.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
|
Sunny, 73 F and winds gusting out of the SW @ 16 miles per hour. 12.25 miles at a slow pace of 8.05 minutes per mile...1 hr, 39 minutes. Legs were tired today....probably from the medium long run and the aqua jogging yesterday. Gym workout.... Stength training...shoulders and legs Pool...10 laps of front crawl 40 laps of aqua jogging.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
|
Sunny, 73 F and winds out of the S @ 11 mph. 12.25 miles at a pace of 7.40 minutes per mile....1 hr, 34 minutes. Legs felt so much stronger today after a day of rest!...comfortable run to enjoy the weather. Gym workout... Strength training.....arms.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Gym workout.... Strength training....chest and back Pool...30 laps of front crawl 90 laps of aqua jogging.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 21.50 | 0.00 | 0.00 | 21.50 |
| Sunny, 57 F and winds calm. 21.50 miles at a MP of 7.55 minutes per mile...2 hrs, 50 minutes. Afternoon......15 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
|
Cloudy, 55 F and winds out of the N @ 11 mph. 12.25 miles at a pace of 7.26 minutes per mile....1 hr, 31 minutes. legs felt quite strong...considering the long run yesterday and also the biking.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Gym workout...... Strength training...shoulders and legs Pool....20 laps of front crawl 41 laps of aqua jogging.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Sunny, 54 F and winds out of the SW @ 4 mph. 12.25 miles at a pace of 7.35 minutes per mile.....1 hr, 33 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Sunny, 57 F and winds out of the W @ 2 mph. 12.25 miles at a comfortable pace of 7.31 minutes per mile....1 hr, 32 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 57 F and winds out of the N @ 11 mph.....perfect fall day for a run! 12.25 easy pace miles...average pace of 8.0 minutes per mile...1 hr,38 minutes. Felt so good...and wanted to run much farther, but had no time!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
|
Rain, 50 F and winds out of the NE @ 8 mph. 12.25 miles at a pace of 7.55 minutes per mile....1 hr, 37 minutes. Cold, raining and at times gusting winds...made for an interesting run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Mostly cloudy, 52 F and winds out of the NE @ 23 mph. 17.10 miles at an easy pace of 8.29 minutes per mile....2 hrs, 25 minutes. Yesterday I had to contend with the rain and today was the strong gusting winds!....felt good to finish this run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Going to the Algonquin Interior to do some backcountry camping.....no running till Sunday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| Sunny, 75 F and winds out of the NW @ 7 mph. 21.50 miles at a comfortable pace around 8.30 minutes per mile.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Sunny, 70 F and calm winds.....beautiful fall day!! 12.25 miles at a pace of 7.50 minutes per mile....1 hr, 36 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Sunny, 50 F and winds out of the N @ 7 mph. 10.10 miles at an easy pace of 8.0 minutes per mile....1 hr, 21 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ...rest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Mostly sunny, 50 F and winds out of the N @ 8 mph. 12.25 miles at a slow easy pace of 8.29 minutes per mile.....had to take it slow.....hamstrings very tight. ...
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....rest... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Sunny, 57 F and winds out of the W @ 6 mph. 18.50 miles at a easy pace of 8.26 minutes per mile.....2 hrs, 36 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Sunny, 57 F and winds out of the W @ 12 mph. 16.50 miles at a faster than MP of 7.23 minutes per mile.....2 hrs, 02 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Sunny, 48 F and winds out of the S @ 12 mph. 15.25 miles at an easy pace of 8.16 minutes per mile.....2 hrs, 06 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Mostly sunny, 50 F and winds out of the W @ 11 mph. 16.50 miles at an easy pace of 8.0 minutes per mile....2 hrs, 12 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Sunny, 52 F and winds out of the W @ 12 mph. 15.25 miles at a easy pace of 8.43 minutes per mile....2 hrs,13 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Cloudy with light rain, 59 F and winds out of the SW @ 12 mph. 16.50 miles at a pace of 8.18 minutes per mile.....2 hrs, 17 minutes. Good week of distance running....kept a relaxed pace for most of the runs...feeling much stronger!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Cloudy, 64 F and winds out of the S @ 16 mph. 20.50 miles at a slow, easy pace of 8.38 minutes per mile....2 hrs, 57 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Cloudy, 68 F and extremely windy....out of the S @ 27 mph. 15.25 miles at a pace of 8.12 minutes per mile....2 hrs, 05 minutes......had to deal with very gusty winds throughout this run, but legs felt very strong considering the long run yesterday.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
|
Sunny, 54 F and winds gusting out of the SW @ 27 mph. 16.50 miles at an easy pace of 8.29 minutes per mile.....2 hrs, 20 minutes. Another day of extremely windy conditions!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day....tired of these windy days!.....medium long tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Mostly cloudy, 46F and winds out of the W @ 9 mph. 18.50 miles at a pace of 8.10 minutes per mile....2 hrs, 31 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Cloudy, 46 F and winds out of the SW @ 23 mph. 15.25 miles at a pace of 8.23 minutes per mile....2 hrs, 08 minutes. Good week...ran a total of 86 miles in 5 runs...averaged around 17 miles per day...all at easy pace but I'm building a good solid base and feel so much stronger!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| arrived in Seattle...no tim e for running....no rain in the forcast for early tomorrow, so I plan on getting a long run/hill run in tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.25 | 0.00 | 0.00 | 0.00 | 23.25 |
| Cloudy, 55F and winds out of the east at 4 miles per hour. 23.25 miles at an easy pace of 8.30 minutes per mile.....about 4 miles of this with quite steep hills....something I am not used to back home, so it will be a good month of endurance and strength training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Mostly cloudy, 50 F and winds out of the S @ 7 mph. 15.50 miles at a pace of 8.0 minutes per mile.. Ran on the Burke-Gilman Trail. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day.... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Sunny, 48 F and calm winds. 15.50 miles on the Burke-Gilman trail........8.0 minute per mile pace.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Cloudy, 45 F and winds out of the SW @ 4 mph. 15.50 miles on the Burke-Gilman trail. Legs are feeling much stronger and the last 2 mile incline on this run is getting easier! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Cloudy, 54 F and winds out of the S @ 16 mph. 15.50 miles on the Burke-Gilman trail @ a 8.25 minute per mile pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Snowing...29 F and calm winds. 12.50 miles on the Burke-Gilman trail....lots of snow today and very slippery on the inclines and declines....took it very slow...around a 9 min.pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 37 F and winds out of the SW @ 8 mph. 12.25 miles in a time of 1 hr, 40 minutes.....average pace of 8.10 minutes per mile. Back in Windsor after a month in Seattle....didn't have the time or the weather to get some solid miles in this month. Hope to get back on track this week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Cloudy, 54 F and winds out of the S @ 16 mph. 12.25 miles in a time of 1 hr, 37 minutes.....average pace of 7.55 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
| Flurries, 26 F and very windy...SW @ 16 mph. 12.25 miles in a time of 1 hr, 37 minutes....average pace of 7.55 minutes per mile. I will try to get a recovery type short run in later this afternoon if time permits.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Mostly sunny, 29 F and winds out of the N @ 8 mph. 15.50 miles in a time of 2 hrs, 10 minutes.....average pace of 8.23 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Mostly cloudy, 32 F and winds out of the N @ 8 mph. 20.50 miles at a very easy pace of about 9.0 minutes per mile. Felt great to get this run in after not running many miles during the month of November.... good week of around 72 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Flurries, 27 F and winds out of the NW @ 16 mph. 12.25 miles in a time of 1 hr, 40 minutes....average pace of 8.10 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 24 F and gusting winds out of the NW @ 19 mph. 12.25 miles in a time of 1 hr, 41 minutes...average pace of 8.14 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Cloudy, 26 F and winds out of the W @ 11 mph. 14.25 miles in a time of 1 hr, 59 minutes.....average pace of 8.13 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 22 F and winds out of the W @ 2 mph. 12.25 miles in a time of 1 hr, 40 minutes....average pace of 8.10 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| Mostly sunny, 37 F and winds out of the E @ 7 mph. 21.50 mile long run at a slow pace of 8.53 minutes per mile....total time of 3 hrs, 11 minutes. The first half of this run the paths were ice covered....made for a slippery run, but most ice was melted on the back half as it warmed up considerably.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Snowing, 32 F and winds out of the NE @ 4 mph. 16.50 miles at a slow pace of 8.18 minutes per mile.....2 hrs, 17 minutes. Left the house at the beginning of a winter snow storm moving into the area.... paths were very slippery and lots of slush as it rained all night....made for a real challenging run....glad to have got this run in and more happy to be back home...warm and dry!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Flurries, 24 f and winds out of the W @ 12 mph. 12.25 miles in a time of 1 hr, 40 minutes....average pace of 8.10 minutes per mile. Tough run as most of the paths on this run were icy and snow covered....but it felt good to get this run in after a 4 day break.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 17 F and winds out of the SW @ 15 mph. 12.25 miles at a pace of 8.05 minutes per mile... total time of 1 hr, 39 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Light Flurries, 20 F and winds out of the W @ 6 mph. 12.25 miles in a time of 1 hr, 40 minutes.......average pace of 8.10 minutes per mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Light Snow, 26 F and winds out of the N @ 6 mph. 12.25 miles at an easy pace of 8.25 minutes per mile....1 hr, 43 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Hazy, 18 F and winds out of the SW @ 21 mph. 10.10 miles at a slow pace of 8.19 minutes per mile.....1 hr, 24 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Partly sunny, 20 F and winds out of the SW @ 7 mph. 10.10 miles at a pace of 8.13 minutes per mile....1 hr, 23 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Light Rain, 36 F and winds out of the S @ 9 mph. 10.10 miles at a slow easy pace of 8.43 minutes per mile....1 hr, 28 minutes. Very difficult run...path was ice covered in many areas...
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Partly sunny, 36 F and winds out of the S @ 9 mph. 15.25 miles at a pace of 8.16 minutes per mile....2 hrs, 06 minutes. What a joy it was to run today with these mild temps...felt like the first day of Spring....and no ice to dodge!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1553.75 | 1143.25 | 72.35 | 13.05 | 2782.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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