my exercise

Mexico MTC personal Turkey trot

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Location:

Gilbert,AZ,USA

Member Since:

Apr 07, 2008

Gender:

Male

Goal Type:

Other

Short-Term Running Goals:

keep running for my mental and physical health

Long-Term Running Goals:

stay fit

Personal:

I retired from the Army after 26 years of service in 2010.  I moved home to Arizona.  My wife and I are empty nesters.  In 2016 I had stents placed in my heart after discovering coronary artery disease.  Since early 2016 I have lost 30 lbs and got in much better shape.  August 2017 I retired again. We served a mission to Mexico from October 2017 until April 2019.

Favorite Blogs:

Click to donate
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Miles:This week: 5.00 Month: 57.01 Year: 245.01
Brooks Addiction 9 Lifetime Miles: 319.78
Nike Equalon Lifetime Miles: 436.71
Mizuno Renegade Lifetime Miles: 413.35
Brooks Beast Lifetime Miles: 447.10
New Balance 1540 Lifetime Miles: 418.40
NB 1540 2013 Lifetime Miles: 400.20
NB 1540 #2 2013 Lifetime Miles: 416.15
NB 1540 2014 Lifetime Miles: 450.08
NB 1540 #2 2014 Lifetime Miles: 462.64
NB 1540 2015 Lifetime Miles: 431.25
NB 1540 2015 #2 Lifetime Miles: 431.50
NB 1540 2016 Lifetime Miles: 375.43
NB1540 2016 #2 Lifetime Miles: 491.97
NB 880 Lifetime Miles: 515.89
NB 1540 2016 #3 Lifetime Miles: 468.94
NB1549 2017 Lifetime Miles: 471.72
NB 1540 2017#2 Lifetime Miles: 462.33
NB 880 2018 Lifetime Miles: 494.53
NB Prism Lifetime Miles: 498.94
NB 1080 Lifetime Miles: 504.84
NB Vazee Pace 2019 Lifetime Miles: 376.55
NB Vazee Quick Lifetime Miles: 49.25
NB 1080 2019 Lifetime Miles: 499.29
NB 1540 2019 Lifetime Miles: 432.49
NB 1080 #2 2019 Lifetime Miles: 477.34
NB 1540 2020 Lifetime Miles: 455.24
NB 1080 2020 Lifetime Miles: 382.58
NB 1540 2020 #2 Lifetime Miles: 396.67
NB 1080 2020 #2 Lifetime Miles: 463.32
NB1540 2021 Lifetime Miles: 414.21
NB 840 Lifetime Miles: 454.57
NB 1080 2021 Lifetime Miles: 458.52
NB 1080 2022 Lifetime Miles: 460.43
NB 840 2022 Lifetime Miles: 460.36
NB 1080 2022 #2 Lifetime Miles: 448.59
NB 840 #2 Lifetime Miles: 366.83
NB 840 2023 Lifetime Miles: 302.25
NB 1080 2023 Lifetime Miles: 346.59
NB 840 2024 Lifetime Miles: 83.00
NB 1080 2024 Lifetime Miles: 7.00
Running MilesSwimming YardsBike Miles
1330.230.000.00
NB 1540 2017#2 Miles: 137.37NB 880 2018 Miles: 449.73NB Prism Miles: 449.74NB 1080 Miles: 293.39
Running MilesSwimming YardsBike Miles
4.570.000.00

total time 43:08.  easy running.  splits 9:31, 9:34, 9:29, 9:12, 5:23.

NB 1540 2017#2 Miles: 4.57
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 46:23.  after 6 minute warm-up and ran 15 seconds uptempo every 2 minutes.  splits 9:14, 8:46, 8:59, 9:10, 9:21, 0:53

NB 1540 2017#2 Miles: 5.10
Running MilesSwimming YardsBike Miles
0.000.000.00

traveling and unable to exercise

Running MilesSwimming YardsBike Miles
0.000.000.00

traveling and unable to exercise

Running MilesSwimming YardsBike Miles
7.400.000.00

total time 67:44.  plane was for a tempo run and wanted to run about 9 minute pace.  warmed up for about 5 minutes and then picked up the pace.  splits 9:19, 8:47, 8:54, 8:58, 8:59, 9:17, 9:23, 4:07

NB 1540 2017#2 Miles: 7.40
Running MilesSwimming YardsBike Miles
4.150.000.00

total time 37:36.  at half mile mark I went hard for quarter mile  repeated at 1.5, 2.5, and 3.5

splits 9:04, 9:00, 9:01, 8:58, 1:33

NB 1540 2017#2 Miles: 4.15
Running MilesSwimming YardsBike Miles
3.400.000.00

total time 32:07.  easy run splits 9:23, 9:36, 9:25, 3:43

NB 1540 2017#2 Miles: 3.40
Running MilesSwimming YardsBike Miles
4.400.000.00

total time 39:12.  ladder after 4 minute warm-up.  1-1-2-2-3-3-4-4-3-3-2-2-1-1

splits 8:49, 8:40, 8:53, 8:53, 3:57

NB 1540 2017#2 Miles: 4.40
Running MilesSwimming YardsBike Miles
1.750.000.00

warm-up 0.72 miles 7:09

15 minutes on exercise bike

cool down 1.03 miles 10:07

NB 1540 2017#2 Miles: 1.75
Running MilesSwimming YardsBike Miles
4.650.000.00

total time 41:25.  after 5 minutes warm-up I ran a tempo run for 3.5 miles and then took it easy for 0.25 before going up tempo for another 0.25.  splits 9:10, 8:43, 8:41, 8:37, 6:14.  

NB 1540 2017#2 Miles: 4.65
Running MilesSwimming YardsBike Miles
3.400.000.00

new shoes... got them from an outlet store in Mexico City.  They don't carry 1540s.  I bought these 880s and ran this morning.  Much lighter shoe.  effort was not big and yet pace was faster.  total time 31:01.  splits 9:07, 9:10, 9:08, 3:36.

NB 880 2018 Miles: 3.40
Running MilesSwimming YardsBike Miles
7.080.000.00

62:19.  warm-up 10 minutes and then went hard for 5 minutes. had recovery 10 minutes after each 5 minutes hard.   splits 9:20, 8:26, 8:48, 8:42, 8:32, 9:04, 8:33, 0:53.

NB Prism Miles: 7.08
Running MilesSwimming YardsBike Miles
3.410.000.00

east run heavy shoes total time 32:37.  splits 9:29, 9:31, 9:38, 3:58

NB 1540 2017#2 Miles: 3.41
Running MilesSwimming YardsBike Miles
4.650.000.00

total time 41:51.  after 0.5 miles warm-up I went up tempo for 1 minutes at each half mile mark.  splits 9:11, 8:52, 8:58, 8:57, 5:53

NB 880 2018 Miles: 4.65
Comments
From Russ on Tue, Jan 16, 2018 at 15:36:28 from 74.114.3.253

I know I've read your blog in the past, but it's been a long while. I just now read through and saw you and your wife are on a mission in Mexico. I then had to scroll through to see if it was an LDS mission or what, and appears it is. Very cool! How's it going? What are your main responsibilities - to build up the ward or branch in your area or focus more on the full time missionaries?

Running MilesSwimming YardsBike Miles
1.780.000.00

0.71 miles in 7:11 easy

16 minutes on exercise bike.

1.07 miles in 10:32. (mile in 9:49)

NB 1540 2017#2 Miles: 1.78
Running MilesSwimming YardsBike Miles
4.180.000.00

total time 36:13.  after 5 minutes I ran up-tempo until the 4 mile mark and then really took it easy.  the third mile I struggled and had to go hard the last 0.15 in order to get the time that I got.  splits 8:50, 8:28, 8:27, 8:27, 2:01.

NB Prism Miles: 4.18
Running MilesSwimming YardsBike Miles
2.140.000.00

total time 21:08.  took it easy.

after that rode the exercise bike for 10 minutes

NB 1540 2017#2 Miles: 2.14
Running MilesSwimming YardsBike Miles
8.000.000.00

total time 71:24.  After 5 minutes easy I tried to keep the pace between 8:50 and 9 minutes.  I was mostly successful.  splits 9:05, 8:55, 8:57, 8:49, 8:58, 8:51, 8:56, 8:54.

NB 880 2018 Miles: 8.00
Running MilesSwimming YardsBike Miles
5.120.000.00

total time 45:00.  after 5 minutes warm-up I ran 2 minutes uptempo alternating with 3 minutes recovery.  splits 8:56, 8:29, 8:34, 8:52, 8:57, 1:12

NB Prism Miles: 5.12
Running MilesSwimming YardsBike Miles
4.500.000.00

run in Verzcruz.  41:10.  windy and drizzling.  splits 9:41, 9:12, 8:59, 8:55, 4:23

NB 880 2018 Miles: 4.50
Running MilesSwimming YardsBike Miles
3.420.000.00

total time 31:35.  easy run splits 9:24, 9:06, 9:12, 3:53

NB 880 2018 Miles: 3.42
Running MilesSwimming YardsBike Miles
9.000.000.00

total time 80:14.  after 25 minute warm-up I ran a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1-1-1-1  splits 9:26, 9:14, 8:53, 8:43, 8:38, 8:56, 8:47, 8:39, 8:59.

NB Prism Miles: 9.00
Running MilesSwimming YardsBike Miles
5.140.000.00

total time 46:09  plans was a tempo run at 8:50 after a 5 minute warm-up.  splits 8:59, 8:43, 8:55, 8:55, 9:07, 1:29

NB 880 2018 Miles: 5.14
Running MilesSwimming YardsBike Miles
2.300.000.00

got up at 4:30 and had to leave for the airport at 6:15 am.  total time 21:34.  splits  9:16, 9:28, 2:50

NB 1540 2017#2 Miles: 2.30
Running MilesSwimming YardsBike Miles
1.800.000.00

0.71 miles warm-up in 7:00

12 minutes stationary bike

1.09 miles 10:27.

NB 1540 2017#2 Miles: 1.80
Running MilesSwimming YardsBike Miles
3.440.000.00

total time 33:07,  splits 9:35, 9:36, 9:41, 4:14.

NB Prism Miles: 3.44
Running MilesSwimming YardsBike Miles
7.110.000.00

long run total time 63:07.  warmed up a mile then alternated 1 mile hard, 1 mile recovery.  splits 9:10, 8:02, 9:18, 8:24, 9:22, 8:23, 9:21, 1:07.

NB 880 2018 Miles: 7.11
Running MilesSwimming YardsBike Miles
3.420.000.00

total time 33:17.  sore from yesterday's run and hike.  took it really easy.  splits 9:44, 9:52, 9:40, 4:01

NB Prism Miles: 3.42
Running MilesSwimming YardsBike Miles
3.420.000.00

total time 31:42.  easy run on softer surfaces splits 9:19, 9:08, 9:18, 3:57

NB 880 2018 Miles: 3.42
Running MilesSwimming YardsBike Miles
5.080.000.00

total time 45:12.  after 5 minutes warm-up I ran 2 minutes up tempo alternating with 3 minutes recovery.  splits 9:16, 8:26, 8:50, 8:55, 8:56, 0:49. 

NB Prism Miles: 5.08
Running MilesSwimming YardsBike Miles
1.810.000.00

0.72 miles in 7:10

15 minutes on the exercise bike

1.09 miles in 10:39

NB 1540 2017#2 Miles: 1.81
Running MilesSwimming YardsBike Miles
3.050.000.00

short on time so went hard after 5 minutes warm-up.  total time 26:14.  splits 9:02, 8:29, 8:14, 0:28.

NB 880 2018 Miles: 3.05
Running MilesSwimming YardsBike Miles
1.810.000.00

0.72 miles in 7:14

20 minutes on the exercise bike

1.09 miles in 10:23

NB 1540 2017#2 Miles: 1.81
Running MilesSwimming YardsBike Miles
8.230.000.00

plan was warm-up mile between 9 and 9:20 pace then next 5 around 8:50 pace then last 2 in 8:30 pace.   total time 73:40 ... didn't make the plan but effort was good.  splits 9:07, 8:47, 8:48, 8:56, 8:51, 9:01, 8:40, 8:48 (8 miles in 70:58), 2:42 easy last 0.23 miles.

NB Prism Miles: 8.23
Running MilesSwimming YardsBike Miles
5.120.000.00

total running time 45:08.  after 10 minute warm-up I ran 5 minutes hard alternating with 5 minutes around 9:15 pace. splits 9:16, 8:27, 8:40, 8:52, 8:53, 1:00

NB 880 2018 Miles: 5.12
Running MilesSwimming YardsBike Miles
0.000.000.00

traveling adn no time to run

Running MilesSwimming YardsBike Miles
2.070.000.00

ran 0.8 miles in 7:47

exercise bike for 15 minutes

ran 1.27 miles in 11:48.  first mile in 9:15

NB 1540 2017#2 Miles: 2.07
Running MilesSwimming YardsBike Miles
4.330.000.00

total time 37:07.  starting at 6 miles I ran 30 seconds hard 90 seconds recovery.  splits 8:44, 8:23, 8:33, 8:37, 2:50.

NB Prism Miles: 4.33
Running MilesSwimming YardsBike Miles
2.530.000.00

0.8 miles in 7:58

20 minutes one xercise bike

1.73 miles in 16:15

NB 1540 2017#2 Miles: 2.53
Running MilesSwimming YardsBike Miles
9.030.000.00

total time 81:56.  warmed up for 2 miles and then went one mile up tempo 1 mile recovery. Splits 9:41, 9:23, 8:23, 9:09, 8:27, 9:19, 8:41, 9:35, 8:59, 0:19.

NB 880 2018 Miles: 9.03
Running MilesSwimming YardsBike Miles
3.330.000.00

total time 31:55.  easy day on soft surfaces splits 9:43, 9:27, 9:29, 3:16

NB Prism Miles: 3.33
Running MilesSwimming YardsBike Miles
4.900.000.00

total time 43:09.  after 5 minute warm-up I ran 2 minutes up-tempo 3 minutes recovery.  splits 8:59, 8:28, 8:44, 8:57, 8:00

NB Prism Miles: 4.90
Running MilesSwimming YardsBike Miles
1.820.000.00

warm-up 0.72 miles  in 6:58

20 minutes stationary bike

1.1 miles in 10:17 (9:21 pace)

NB 1540 2017#2 Miles: 1.82
Running MilesSwimming YardsBike Miles
4.610.000.00

tempo run after 5 minutes warm-up.  splits 9:09, 8:40, 8:19, 8:26, 6:10

NB 880 2018 Miles: 4.61
Running MilesSwimming YardsBike Miles
1.900.000.00

0.79 miles in 7:35 (9:39 pace)

15 minutes on exercise bike.

1.11 miles in 10:36 (9:33 pace)

NB 1540 2017#2 Miles: 1.90
Running MilesSwimming YardsBike Miles
8.040.000.00

total time 72:55.  after 15 minute warm-up did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1-1-1-1-1

splits 9:35, 9:13, 8:42, 8:44, 8:52, 8:57, 8:58, 9:28, 0:26.

NB Prism Miles: 8.04
Running MilesSwimming YardsBike Miles
5.170.000.00

total time 46:33.  goal was a tempo run right around 9 minute pace and I nailed it.  splits 9:12, 8:59, 9:05, 8:55, 8:54, 1:28.

NB 880 2018 Miles: 5.17
Running MilesSwimming YardsBike Miles
3.210.000.00

in Tuxtla Gutierrez.  total time 32:10.  splits 10:29, 9:36, 9:30, 2:23.

NB Prism Miles: 3.21
Running MilesSwimming YardsBike Miles
3.210.000.00

in Tuxtla Gutierrez.  total time 32:41. walked with Kevin Doman at the end.  splits 10:19, 9:38, 9:07, 3:38.

NB Prism Miles: 3.21
Running MilesSwimming YardsBike Miles
2.060.000.00

warm-up 0.72 miles 7:04 (9:49 pace)

20 minutes exercise bike

1.34 miles 12:53 (9:37 pace)

NB 1540 2017#2 Miles: 2.06
Running MilesSwimming YardsBike Miles
8.070.000.00

total time 72:35.  warmed up for 2 miles then, 1 miles hard, 2 miles recovery, 1 mile hard, 1.5 miles recovery, and half mile hard. splits 9:25, 9:14, 8:00, 9:15, 9:16, 8:17, 9:38, 4:44, 4:05 (8:49), 0:42.

NB 880 2018 Miles: 8.07
Running MilesSwimming YardsBike Miles
2.750.000.00

warmed up 1.07 miles in 10:19 (9:40 pace)

stationary bike 20 minutes

1.68 miles in 16:03 (9:34 pace) 

NB 1540 2017#2 Miles: 2.75
Running MilesSwimming YardsBike Miles
3.450.000.00

total time 31:28  I only looked at my watch 3 times- at each of the mile marks.  I was trying to take it easy.  splits 9:09, 9:03, 9:06, 4:10

NB Prism Miles: 3.45
Running MilesSwimming YardsBike Miles
4.750.000.00

total time 41:15.  after 7 minute warm-up I ran 1 minute hard 2 minutes recovery.  splits 9:10, 8:25, 8:34, 8:40, 6:25.  average heart rate 132.  average pace 8:41.  fastest pace 6:40.  

NB 880 2018 Miles: 4.75
Running MilesSwimming YardsBike Miles
2.140.000.00

run 1.07 miles in 10:23

20 minutes on exercise bike

run 1.07 miles in 10:35.

NB 1540 2017#2 Miles: 2.14
Running MilesSwimming YardsBike Miles
4.600.000.00

total time 38:49.  plan was for a tempo run.  after 5 minutes warm-up increased the pace and held it.  splits 8:46, 8:27, 8:22, 8:12, 5:02.

NB 880 2018 Miles: 4.60
Running MilesSwimming YardsBike Miles
2.140.000.00

1.07 miles warm-up in 10:24

20 minutes on exercise bike

1.07 miles in 10:20.

NB 1540 2017#2 Miles: 2.14
Running MilesSwimming YardsBike Miles
9.050.000.00

total time 80:22.  goal was 8:50 pace after 5 minute warm-up.  splits 9:17, 8:44, 8:57, 8:51, 8:46, 8:54, 8:41, 8:55, 8:46, 0:32 

NB Prism Miles: 9.05
Running MilesSwimming YardsBike Miles
3.450.000.00

total time 32:01.  easy run splits 9:13, 9:09, 9:23, 4:16

NB 880 2018 Miles: 3.45
Running MilesSwimming YardsBike Miles
4.700.000.00

total time 40:37.  starting at half mile I ran half mile hard, half mile recovery then at 4.5 miles I went hard until the end.  splits 8:27, 8:31, 8:37, 8:40, 6:22.

NB Prism Miles: 4.70
Running MilesSwimming YardsBike Miles
2.140.000.00

run 1.07 miles in 10:20

ride exercise bike in 20 minutes

run 1.07 miles in 10:19

NB 1540 2017#2 Miles: 2.14
Running MilesSwimming YardsBike Miles
4.700.000.00

total time 40:43.  warmed up for 5 minutes then ran 2 minutes hard 3 minutes recovery for the duration.  splits 8:56, 8:33, 8:36, 8:32, 6:06. 

NB Prism Miles: 4.70
Running MilesSwimming YardsBike Miles
2.200.000.00

short on time.  total time 20:14.  splits 9:11, 9:10, 1:53.

NB Prism Miles: 2.20
Running MilesSwimming YardsBike Miles
10.050.000.00

total time 91:09.  ran on softer slower surfaces for all the slower paces.  is was about 5 miles on soft stuff and 5 miles on hard stuff.  splits 9:27, 9:17, 8:42, 8:40, 9:19, 9:16, 8:41, 8:44, 9:37, 8:58. 0:28.

NB 880 2018 Miles: 10.05
Running MilesSwimming YardsBike Miles
3.450.000.00

easy day as I was pretty sore.  Surprised about the times as I wasn't pushing it at all.  total time 31:44.  splits 9:08, 9:11, 9:16, 4:09.

NB Prism Miles: 3.45
Running MilesSwimming YardsBike Miles
4.850.000.00

I haven't slept well for several nights and shouldn't have tried to go hard.  compared to a week or 2 ago this work-out didn't do so well.  total time 43:20.  splits 8:38, 8:55, 9:03, 8:58, 7:46

NB 880 2018 Miles: 4.85
Running MilesSwimming YardsBike Miles
3.170.000.00

ran 1.07 in 10:22

rode exercise bike for 15 minutes

ran 2.1 in 19:38 splits 9:17, 9:25, 0:56

NB 880 2018 Miles: 3.17
Running MilesSwimming YardsBike Miles
2.470.000.00

ran at Viveros de Coyuacan.  pretty cool but not alot of time.  first lap with Beth.  total time 23:43.  plsits 10:39, 9:00, 4:05

NB 880 2018 Miles: 2.47
Running MilesSwimming YardsBike Miles
2.150.000.00

1.07 miles in 10:32

20 minutes exercise bike

1.08 miles in 10:02.

NB 1540 2017#2 Miles: 2.15
Running MilesSwimming YardsBike Miles
9.050.000.00

total time 80:40.  after 25 minutes I ran a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1-1-1-1  splits 9:28, 9:05, 8:52, 8:33, 8:45, 8:34, 8:55, 8:47, 9:05, 0:37

NB Prism Miles: 9.05
Running MilesSwimming YardsBike Miles
3.450.000.00

total time 32:17.  very easy run.  splits 9:19, 9:25, 9:24, 4:09

NB 880 2018 Miles: 3.45
Running MilesSwimming YardsBike Miles
4.800.000.00

total time 41:02.  tempo run.  splits 8:35, 8:33, 8:28, 8:30, 6:57.  

NB Prism Miles: 4.80
Running MilesSwimming YardsBike Miles
2.160.000.00

1.08 miles in 10:37

12 minutes on exercise bike

1.08 miles in 10:41

easy day after a really hard run Tuesday.

NB 1540 2017#2 Miles: 2.16
Running MilesSwimming YardsBike Miles
4.800.000.00

total time 41:43.  after 5 minutes warm-up I ran 1 minute hard 2 minute recovery until finished.  splits 8:39, 8:32, 8:39, 8:47, 7:06.

NB Prism Miles: 4.80
Running MilesSwimming YardsBike Miles
2.160.000.00

1.08 miles in 10:28

20 minutes exercise bike

1.08 miles in 10:28

NB 1540 2017#2 Miles: 2.16
Running MilesSwimming YardsBike Miles
9.100.000.00

total time 81:49.  wram-up 2 miles 1 mile hard 2 miles recovery 1 mile hard, 2  miles recovery, 1 mile hard.  splits 9:12, 9:05, 8:03, 9:12, 9:09, 8:09, 9:41, 9:24, 8:34, 1:20.

NB 880 2018 Miles: 9.10
Running MilesSwimming YardsBike Miles
3.450.000.00

total time 32:44. easy run.  splits 9:32, 9:37, 9:29, 4:06

NB 880 2018 Miles: 3.45
Running MilesSwimming YardsBike Miles
5.060.000.00

total time 43:59.  ran a tempo run.  splits 8:42, 8:33, 8:28, 8:44, 8:54, 0:38

NB 880 2018 Miles: 5.06
Running MilesSwimming YardsBike Miles
2.600.000.00

ran with 3 missionaries 2.07 miles in 19:34.

15 minutes exercise bike

0.53 miles solo to apartment in 5:13

NB 1540 2017#2 Miles: 2.60
Running MilesSwimming YardsBike Miles
4.140.000.00

running in same shoes while in the US.  not used to the hills at all.  total time 37:32.  splits 9:40, 9:04, 8:26, 9:05, 1:17.

NB Prism Miles: 4.14
Running MilesSwimming YardsBike Miles
7.780.000.00

long run... 3.6 miles with Jeff.  total time 72:14.  not used to the hills.  splits 9:06, 9:41, 9:23, 9:13, 9:34, 8:45, 8:39, 7:53.

NB Prism Miles: 7.78
Running MilesSwimming YardsBike Miles
3.450.000.00

total time 31:51.   easy run 9:37, 9:03, 8:53, 4:19.

NB Prism Miles: 3.45
Running MilesSwimming YardsBike Miles
7.060.000.00

61:42 ran a ladder  1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-2-2  splits 9:04, 8:33, 8:49, 8:41, 8:30, 8:51, 8:37, 0:37

NB Prism Miles: 7.06
Running MilesSwimming YardsBike Miles
4.070.000.00

total time 35:32.  didn't push at all splits 8:50, 8:47, 8:49, 8:30, 0:37

NB Prism Miles: 4.07
Running MilesSwimming YardsBike Miles
0.000.000.00

travel back to Mexico... no time to run.

Running MilesSwimming YardsBike Miles
1.890.000.00

short on time... got to bed at midnight and up at 5 am.  total time 18:29 (9:45 pace)

NB 880 2018 Miles: 1.89
Running MilesSwimming YardsBike Miles
3.150.000.00

ran with 2 missionaries 2.72 miles in 25:44 (pace 9:28)

20 minutes on exercise bike

0.43 miles in 4:24 (10:16 pace)

NB 880 2018 Miles: 3.15
Running MilesSwimming YardsBike Miles
10.000.000.00

ran about 2.5 miles with M and then thought I could go faster on my own.  the last 2 were a disaster.  total time 93:22  splits 9:25, 9:34, 9:18, 8:53, 8:59, 9:01, 9:11, 9:08, 9:58, 9:57

NB 880 2018 Miles: 10.00
Running MilesSwimming YardsBike Miles
3.780.000.00

easy run with part of the run accompanied by missionaries.  total time 35:41.  splits 9:29, 9:27, 9:31, 7:14

NB Prism Miles: 3.78
Running MilesSwimming YardsBike Miles
5.030.000.00

ran about 1.5 miles with missionaries and then did a work-out by myself.  total time 45:31.  at 19 minutes went hard 1 minute recovery 2 minutes until the end.  splits 9:40, 9:29, 8:32, 8:45, 8:48, 0:17

NB 880 2018 Miles: 5.03
Running MilesSwimming YardsBike Miles
3.020.000.00

ran 2.64 miles in 24:09 (9:09 pace)

biked 20 minutes

ran 0.38 miles in 3:55

NB 1540 2017#2 Miles: 3.02
Running MilesSwimming YardsBike Miles
4.030.000.00

total time 36:45. Ran with President and Sister Kimball and Elder Pieper and Elder Valenzuela.  splits 9:17, 9:12, 8:49, 9:10, 0:18

NB 880 2018 Miles: 4.03
Running MilesSwimming YardsBike Miles
4.010.000.00

ran with President and Sister Kimbal from Pachuca and Elder Pieper and Elder Valenzuela. total time 36:02.  splits 9:10, 9:09, 8:52, 8:43, 0:08.

NB 880 2018 Miles: 4.01
Running MilesSwimming YardsBike Miles
8.280.000.00

total time 75:24  ran first 2.5 with missioneries.  splits 9:24, 9:09, 9:03, 8:58, 9:10, 8:53, 8:50, 8:46, 3:09. 

NB Prism Miles: 8.28
Running MilesSwimming YardsBike Miles
3.700.000.00

total time 36:20.  first 2.5 with a mssionary.  splits 9:52, 9:50, 9:52, 6:46.  delberately slow.

NB 880 2018 Miles: 3.70
Running MilesSwimming YardsBike Miles
4.750.000.00

total time 43:34.  first 2.5 with a missionary.  not feeling well put tried to push.  splits 9:14, 9:27, 9:12, 8:55, 6:47.

NB Prism Miles: 4.75
Running MilesSwimming YardsBike Miles
2.020.000.00

ran 0.97 in 9:24

15 minutes on exercise bike

ran 1.05 in 10:15

NB Prism Miles: 2.02
Running MilesSwimming YardsBike Miles
4.770.000.00

total time 44:08.  after 0.75 warm-up I ran half mile up tempo 1 mile recovery x 3 then 0.5 mile cool down.  stills truggling with the sinus infection.  splits 8:47, 9:11, 9:01, 9:22, 7:47

NB Prism Miles: 4.77
Running MilesSwimming YardsBike Miles
1.300.000.00

0.37 miles in 3:34

15 minutes on exercise bike

0.93 miles in 9:04

NB 1540 2017#2 Miles: 1.30
Running MilesSwimming YardsBike Miles
9.030.000.00

total time 83:01.  tried to do 9 minute pace work-out.  kind of didn't last the last 2 miles.  8:54, 8:58, 8:52 9:04, 9:00, 9:14, 9:04, 9:31, 10:06, 0:19

NB 880 2018 Miles: 9.03
Running MilesSwimming YardsBike Miles
3.470.000.00

easy run. total time 31:52.  splits 8:56 (too fast), 9:12, 9:21, 4:22.  

NB Prism Miles: 3.47
Running MilesSwimming YardsBike Miles
4.770.000.00

total time 42:54.  after 1 mile warm-up alternated 0.25 hard with 0.25 recovery.  splits 9:06, 8:52, 8:51, 9:09, 6:56. 

NB 880 2018 Miles: 4.77
Running MilesSwimming YardsBike Miles
2.000.000.00

1 mile in 9:31

20 minutes exercise bike

1 mile in 9:19

NB 880 2018 Miles: 2.00
Running MilesSwimming YardsBike Miles
4.750.000.00

total time 43:54.  warm-up one mile then 1 mile hard.  recovery run until 4 mile mark and then went hard for a half a mile.  splits 9:24, 7:40, 9:58, 9:51, 7:01

NB 880 2018 Miles: 4.75
Running MilesSwimming YardsBike Miles
2.000.000.00

1 mile in 9:24

15 minutes exercise bike

1 mile in 9:27.

NB 1540 2017#2 Miles: 2.00
Running MilesSwimming YardsBike Miles
6.050.000.00

total time 56:52.  planned on 9 bu felt wasted.  started a ladder at 25 minutes but couldn't finish it.  1-1-2-2-3-3-4-4-5-5.  splits 9:05, 9:09, 9:03, 9:14, 9:12, 10:29, 0:41

NB Prism Miles: 6.05
Running MilesSwimming YardsBike Miles
3.450.000.00

total time 32:04.  easy run.  splits 9:13, 9:26, 9:15, 4:10.

NB Prism Miles: 3.45
Running MilesSwimming YardsBike Miles
4.760.000.00

total time 42:07.  after 6 minutes warm-up I ran 2 minutes uptempo 3 minutes recovery  all the way through to the end.  splits 8:48, 8:45, 8:50, 9:00, 6:44

NB Prism Miles: 4.76
Running MilesSwimming YardsBike Miles
2.000.000.00

0.95 miles in 9:18

15 minutes on the exercise bike

1.05 miles in 10:15

NB 1540 2017#2 Miles: 2.00
Running MilesSwimming YardsBike Miles
4.780.000.00

total time 41:10.  tempo run.  splits 8:54, 8:39, 8:31, 8:30, 6:37.  felt really good.  best run in awhile with average heart rate of 130.

NB Prism Miles: 4.78
Running MilesSwimming YardsBike Miles
2.010.000.00

run 0.97 miles in 9:34

20 minutes on exercise bike

run 1.04 miles in 10:07

NB 1540 2017#2 Miles: 2.01
Running MilesSwimming YardsBike Miles
9.270.000.00

total time 86:24.  just was trying to keep it steady effort.  splits 9:04, 9:17, 9:08, 9:13, 9:10, 9:19, 9:07, 9:22, 9:42, 3:04.

NB 880 2018 Miles: 9.27
Running MilesSwimming YardsBike Miles
3.500.000.00

easy run 33:10.  splits 9:34, 9:33, 9:15, 4:48.

NB Prism Miles: 3.50
Running MilesSwimming YardsBike Miles
4.880.000.00

total time 43:03 with a caveat... I warmed up for a half mile and then intended to run 0.5 uptempo with 1 mile recovery... at the half mile I accidently stopped my  watch but thought I have hit the lap button so I lost about 0.13 miles... distance above is correct... time here is without that splits 9:00 (ran uptempo for 0.63 miles), 9:26, 4:06, 9:24, 3:59, 7:08

NB 880 2018 Miles: 4.88
Running MilesSwimming YardsBike Miles
2.000.000.00

1 mile warm-up in 9:44

15 minutes exercise bike

1 mile in 9:25, 

NB 880 2018 Miles: 2.00
Running MilesSwimming YardsBike Miles
4.880.000.00

total time 43:46.  after 6 minutes warm-up I ran 1 minute up-tempo 2 minutes recovery until 42 minutes when I ran up-tempo until the end.  splits 9:14, 8:54, 8:40, 9:02, 7:56

NB 880 2018 Miles: 4.88
Running MilesSwimming YardsBike Miles
2.040.000.00

1 miles in 10:04

15 minutes exercise bike

1.04 miles in 10:07.

NB 1540 2017#2 Miles: 2.04
Running MilesSwimming YardsBike Miles
10.000.000.00

total time 91:47  tried to run steady for first 5 miles and then negative split the second 5 miles.  splits 9:23, 9:13, 9:10, 9:13, 9:11 (46:10), 8:58, 9:00, 9:02, 9:04, 9:33 (45:37)

NB Prism Miles: 10.00
Running MilesSwimming YardsBike Miles
3.520.000.00

total time 32:29.  easy run splits 9:17, 9:09. 9:16, 4:47

NB 880 2018 Miles: 3.52
Running MilesSwimming YardsBike Miles
4.910.000.00

total time 43:54.  intended to ry to run a tempo run similar to last week.  did so but without quite the same results.  I was pretty tired.  splits 9:17, 9:03, 8:43, 8:49, 8:02.

NB Prism Miles: 4.91
Running MilesSwimming YardsBike Miles
2.020.000.00

1 mile in 9:50

15 minutes on exercise bike

1.02 miles in 9:53

NB 1540 2017#2 Miles: 2.02
Running MilesSwimming YardsBike Miles
4.890.000.00

total time 44:16.  after 5 minutes warm-up ran 2 minutes hard alternating with 3 mintues recovery.  splits 9:10, 8:48, 8:43, 9:13, 8:22.

NB Prism Miles: 4.89
Running MilesSwimming YardsBike Miles
2.040.000.00

1 mile in 9:52

20 minutes exercise bike

1.04 miles in 10:04.

NB 1540 2017#2 Miles: 2.04
Running MilesSwimming YardsBike Miles
8.220.000.00

total time 75:10.  after 15 minutes warm-up I ran a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 then I ran hard from 7.75 miles to 8 miles.  splits 9:25, 8:49, 8:55, 8:49, 9:03, 9:03, 9:02, 9:28, 2:36

NB 880 2018 Miles: 8.22
Running MilesSwimming YardsBike Miles
3.500.000.00

total time 33:02.  easy run.  splits  9:28, 9:28, 9:22, 4:45.

NB Prism Miles: 3.50
Running MilesSwimming YardsBike Miles
4.900.000.00

total time 43:30.  the last 0.3 of each mile I ran hard and I did this from 4.6 miles to the end too.  Splits 8:47, 8:54, 8:43, 8:57, 8:10

NB 880 2018 Miles: 4.90
Running MilesSwimming YardsBike Miles
2.040.000.00

1 mile in 9:28

15 minutes on exercise bike

1.04 miles in 10:00

NB 880 2018 Miles: 2.04
Running MilesSwimming YardsBike Miles
5.050.000.00

total time 44:16.  tempo run.  8:48, 8:36, 8:39, 8:48, 8:51, 0:34

NB 880 2018 Miles: 5.05
Running MilesSwimming YardsBike Miles
2.050.000.00

1 mile in 10:08 (stopped to talk to someone briefly and didn't stop the watch

15 minutes exercise bike

1.05 miles in 10:28

NB 1540 2017#2 Miles: 2.05
Running MilesSwimming YardsBike Miles
9.000.000.00

total time 81:44.  starting at 10 minutes I did a 15 second fartlek every 3 minutes. vsplits 9:31, 9:05, 8:52, 8:52, 9:01, 8:57, 8:55, 9:14, 9:17.

NB Prism Miles: 9.00
Comments
From Mike on Sun, Jun 03, 2018 at 21:23:54 from 50.38.220.173

What is the elevation where you are running? Is your course hilly. I can sometimes get mile splits like yours but only on flat low altitude course.

From peds endo doc on Tue, Jun 05, 2018 at 07:06:21 from 187.190.21.160

we are at 7400 feet. the MTC campus is pretty flat.

Running MilesSwimming YardsBike Miles
3.540.000.00

total time 32:59.  easy run.  splits 9:20, 9:14, 9:25, 4:59

NB 880 2018 Miles: 3.54
Running MilesSwimming YardsBike Miles
5.000.000.00

total time 43:30.  after 5 minutes I ran 2 minutes hard 3 minutes recovery.  splits 9:08, 8:28, 8:31, 8:43, 8:40.

NB Prism Miles: 5.00
Running MilesSwimming YardsBike Miles
2.090.000.00

1.03 in 9:59

15 minutes on the exercise bike

1.06 miles in 10:08

NB 1540 2017#2 Miles: 2.09
Running MilesSwimming YardsBike Miles
5.000.000.00

total time 44:11.  after half mile warm-up I ran half mile hard, 1 mile recovery, half mile hard, 1 mile recovery, hafl mile hard, 1 mile recovery.  splits 4:44, 3:52, 9:19, 3:56, 9:11, 4:00, 9:07, 0:02

NB Prism Miles: 5.00
Running MilesSwimming YardsBike Miles
2.050.000.00

1 mile in 9:42

15 minutes exercise bike

1.05 miles in 9:43

NB Prism Miles: 2.05
Running MilesSwimming YardsBike Miles
8.750.000.00

total time 78:59.  plan wsa first 4 miles between 9 and 9:10 pace and then next 4 about 8:40 pace.

splits 9:12, 9:03, 8:55, 9:00, 8:42, 8:47, 8:45, 8:59, 7:236.

NB 880 2018 Miles: 8.75
Running MilesSwimming YardsBike Miles
3.570.000.00

easy run 34:18.  splits 9:39, 9:37, 9:38, 5:25

NB Prism Miles: 3.57
Running MilesSwimming YardsBike Miles
5.050.000.00

total time 44:44.. after 5 minutes I ran 1 minute hard 2 minutes recovery through to the end  splits 9:07, 8:37, 8:40, 8:55, 9:02, 0:23.

NB 880 2018 Miles: 5.05
Running MilesSwimming YardsBike Miles
3.020.000.00

1.51 in 15:49 

15 minutes exercise bike

1.51 in 14:45

NB 880 2018 Miles: 3.02
Comments
From Burt on Wed, Jun 13, 2018 at 16:26:17 from 70.176.85.97

How's the mission going? I was thinking about you on my run today and wondering if you ever opened up that shoe store that you wanted to? I've probably asked you that before.

Running MilesSwimming YardsBike Miles
5.050.000.00

total time 44:53.  very cloudy.  GPS was off so mile marks came long.  tempo run  9:00, 8:47, 8:40, 8:48, 8:58, 0:40

NB 880 2018 Miles: 5.05
Running MilesSwimming YardsBike Miles
8.750.000.00

total time 80:07.  25 minutes warm-up then ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1-1-1-1  splits 9:31, 9:24, 8:44, 8:41, 8:47, 9:06, 9:14, 9:24, 7:17.

NB Prism Miles: 8.75
Running MilesSwimming YardsBike Miles
3.580.000.00

total time 33:56.  splits 9:30, 9:25, 9:30, 5:31.  easy run- I was sore.

NB 880 2018 Miles: 3.58
Running MilesSwimming YardsBike Miles
5.070.000.00

total time 44:56.  starting at 5 minutes- ran 1 minute hard 4 minutes recovery until 40 minutes when I ran 90 seconds hard and then also did the last 0.1 hard.  splits 9:16, 8:43, 8:40, 8:45, 8:51, 0:42.

NB Prism Miles: 5.07
Running MilesSwimming YardsBike Miles
3.030.000.00

run 1.51 in 14:25 (9:40 first mile)

15 minutes exercise bike 

1.52 in 14:19 (9:32 first mile)

NB 880 2018 Miles: 3.03
Running MilesSwimming YardsBike Miles
6.070.000.00

total time 53:13.  tempo run.  splits 8:59, 8:54, 8:34, 8:39, 8:32, 8:46, 0:48.

NB Prism Miles: 6.07
Running MilesSwimming YardsBike Miles
2.070.000.00

total time 19:34.  easy run at the temple.  splits 9:25, 9:31, 0:38

NB 880 2018 Miles: 2.07
Running MilesSwimming YardsBike Miles
3.100.000.00

total time 28:16. after 5 minutes warm-up ran 2 minutes up-tempo 3 minutes recover- feeling really tired.  splits 9:25, 8:47, 8:54, 1:10

NB 880 2018 Miles: 3.10
Running MilesSwimming YardsBike Miles
3.600.000.00

total running time 34:58.  splits 9:48, 9:38, 9:41, 5:51

NB Prism Miles: 3.60
Running MilesSwimming YardsBike Miles
5.070.000.00

total running time 46:03.  after 1 mile warm-up ran half mile hard 1 mile recovery.  splits 9:05, 3:52, 9:21, 3:57, 9:36, 4:13, 5:15, 0:44

NB 880 2018 Miles: 5.07
Running MilesSwimming YardsBike Miles
2.090.000.00

1.02 in 9:41

20 minutes exercise bike

1.07 in 9:56

NB 880 2018 Miles: 2.09
Running MilesSwimming YardsBike Miles
5.000.000.00

total time 45:18.  plan on going last 2 hard but was really tired.  splits 9:05, 9:11, 9:06, 8:57, 8:59

NB 880 2018 Miles: 5.00
Running MilesSwimming YardsBike Miles
0.000.000.00

traveling and couldn't exercise

Running MilesSwimming YardsBike Miles
8.070.000.00

dealing with diarrhea and not feeling well.  total time 73:48.  splits 9:29, 9:14, 9:07, 9:11, 9:09, 9:04, 8:46, 8:51, 0:56

NB Prism Miles: 8.07
Running MilesSwimming YardsBike Miles
3.600.000.00

total time 33:48.  splits 9:22, 9:21, 9:24, 5:40

NB 880 2018 Miles: 3.60
Running MilesSwimming YardsBike Miles
4.310.000.00

37:55.  uptempo for the time I had.  splits 9:10, 8:43, 8:24, 8:23, 3:15.

NB Prism Miles: 4.31
Running MilesSwimming YardsBike Miles
2.060.000.00

1.03 miles in 9:50

15 minutes on exercise bike

1.03 miles in 9:30

NB Prism Miles: 2.06
Running MilesSwimming YardsBike Miles
4.350.000.00

total time 37:54.  after 5 minutes warm-up 2 minutes hard 3 minutes recovery splits 9:05, 8:37, 8:28, 8:44, 3:00.

NB Prism Miles: 4.35
Running MilesSwimming YardsBike Miles
2.110.000.00

1.01 miles in 9:51

15 minutes exercise bike

1.1 miles in 10:07  - did the last 0.15 uptempo

NB Prism Miles: 2.11
Running MilesSwimming YardsBike Miles
8.500.000.00

total time 76:11 after 25 minutes did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 splits 9:08, 9:04, 8:40, 8:40, 8:48, 8:52, 8:57, 9:01, 5:01

NB 880 2018 Miles: 8.50
Running MilesSwimming YardsBike Miles
3.600.000.00

total time 33:27.  splits 9:13, 9:19, 9:23, 5:32

NB Prism Miles: 3.60
Running MilesSwimming YardsBike Miles
5.070.000.00

total time 44:19.  after 5 minutes warm-up 1 minute uptempo 2 minutes recovery.  at 41 minutes ran uptempo until the 5 mile mark.  splits 9:00, 8:27, 8:25, 8:48, 8:49, 0:50

NB 880 2018 Miles: 5.07
Running MilesSwimming YardsBike Miles
2.070.000.00

1.03 in 10:01

15 minutes exercise bike

5 lb weights for arms and shoulders

1.04 in 9:41

NB 880 2018 Miles: 2.07
Running MilesSwimming YardsBike Miles
7.050.000.00

total time 62:50.  ran a tempo run with the plan to push the last 2.5 miles.  splits 8:59, 9:00, 9:04, 9:03, 8:46, 8:42, 8:35, 0:40

NB 880 2018 Miles: 7.05
Running MilesSwimming YardsBike Miles
3.040.000.00

in Tampico really hot and humid; also ran a hilly course.  total time 30:18.  splits 10:47, 9:32, 9:37, 0:22

NB Prism Miles: 3.04
Running MilesSwimming YardsBike Miles
3.100.000.00

even more hot and humid. struggled.  total time 31:04.  splits 10:07, 10:06, 9:49, 1:02

NB Prism Miles: 3.10
Running MilesSwimming YardsBike Miles
3.600.000.00

total time 33:40.  splits 9:22, 9:19, 9:19, 5:40

NB Prism Miles: 3.60
Running MilesSwimming YardsBike Miles
5.080.000.00

total time 45:43.  after half mile warm-up then half mile hard 1 mile recovery alternating.  splits 4:54, 3:55, 9:23, 4:01 (some uphill in this half), 9:28, 3:59, 9:14, 0:49.

NB 880 2018 Miles: 5.08
Running MilesSwimming YardsBike Miles
2.100.000.00

1.05 miles in 10:13

15 minutes on exercise bike

1.05 miles in 9:53

NB Prism Miles: 2.10
Comments
From Burt on Fri, Jul 20, 2018 at 08:54:01 from 70.176.85.97

Keep up the good work, Don.

From Burt on Fri, Jul 20, 2018 at 08:54:09 from 70.176.85.97

Y sigue adelante con fe.

From peds endo doc on Sat, Jul 21, 2018 at 17:26:35 from 187.190.158.224

gracias!!

Running MilesSwimming YardsBike Miles
5.050.000.00

total time 44:54.  after 7 minute warm-up I ran 2 minutes hard alternating with 3 minutes recovery.  at 42 minutes I went hard until I completed 5 miles then backed off.  splits 9:00, 8:48, 8:42, 8:56, 8:55, 0:33

NB 880 2018 Miles: 5.05
Running MilesSwimming YardsBike Miles
2.090.000.00

1.04 miles in 10:13

15 minutes exercise bike

1.05 miles in 9:53.

NB 1540 2017#2 Miles: 2.09
Running MilesSwimming YardsBike Miles
8.500.000.00

total time 76:01.  goal was 9 minute miles for the first 6 and then pick up the pace for 2 then recover for last half mile.   splits 8:53, 9:03, 8:59, 9:05 (36 minutes), 8:58, 8:56, 8:37, 8:46 (35:17), 4:44.

NB Prism Miles: 8.50
Running MilesSwimming YardsBike Miles
3.600.000.00

total running time 33:08.  splits 9:09, 9:12, 9:11, 5:36

NB 880 2018 Miles: 3.60
Running MilesSwimming YardsBike Miles
4.100.000.00

total time 37:59.  planned on gradually going faster after first 2 miles and running a total of 5+ miles.  split 9:00, 9:10, 9:11, 9:34, 1:04.  not able to do that and felt pretty tired.

NB Prism Miles: 4.10
Running MilesSwimming YardsBike Miles
2.620.000.00

1.31 miles in 12:31

15 minutes exercise bike

1.31 miles in 12:19

NB Prism Miles: 2.62
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:20.  after 6 minutes warm-up ran 1 minute hard 3 minutes recovery.  splits 9:11, 8:48, 8:35, 8:49, 8:47 (went hard from 42 minutes to end of 5th mile), 1:10.

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
2.100.000.00

1.05 miles in 10:00

15 minutes on exercise bike

free weights for arms and shoulders

1.05 miles in 9:55

NB Prism Miles: 2.10
Running MilesSwimming YardsBike Miles
9.070.000.00

total time 81:30.  plan was easy first 5 and then pick up the pace.  splits 9:18, 9:21, 9:09, 9:06, 9:01, 8:39, 8:40, 8:44, 8:48, 0:42

NB 880 2018 Miles: 9.07
Running MilesSwimming YardsBike Miles
3.600.000.00

total time 34:16.  easy run after a weekend traveling.  splits 9:32, 9:29, 9:35, 5:41.

NB Prism Miles: 3.60
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:16.  warm-up 0.5 miles then 0.5 miles hard 1 mile recovery through 4 miles... then ran hard from 4.75 to 5 miles.  splits 4:42, 3:52, 9:13, 3:57, 9:05, 3:59, 9:19, 1:09

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.100.000.00

1.05 miles in 10:03

15 minutes on exercise bike

free weights 20 reps 4 differents ways

1.05 miles in 9:40.

NB 880 2018 Miles: 2.10
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 44:24.  after a 5 minutes warm-up I ran 2 minutes up-tempo 3 minutes recover.  splits 8:58, 8:20, 8:29, 8:49, 8:50, 0:58.

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.100.000.00

1.05 miles in 10:18

15 mintues exercise bike

1.05 miles in 10:00

NB 1540 2017#2 Miles: 2.10
Running MilesSwimming YardsBike Miles
8.500.000.00

total time 76:40.  after 25 minutes I ran a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1- and then finished splits 8:59, 9:07 9:02, 8:37, 8:48, 8:52, 9:02, 8:49, 5:23

NB Prism Miles: 8.50
Running MilesSwimming YardsBike Miles
3.600.000.00

total time 33:42.  took it easy with average heart rate of 114 and a max heart rate of 124.  splits 9:17, 9:18, 2:23, 5:44. 

NB 880 2018 Miles: 3.60
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:29.  after 2 mile warm-up I ran a 1 mile hard then 1.5 miles recovery then half mile hard (no split for this) then last 0.1 really easy.  splits 9:05, 8:58, 7:56, 9:31, 8:45 (half probably right around 4 minutes), 1:14

NB 1080 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.000.000.00

1 mile in 9:36

15 minutes exercise bike

multiple reps free hand weights

1 mile in 9:40.

NB 880 2018 Miles: 2.00
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:23.  starting after 5 minutes warm-up I ran 1 minute hard 2 minutes recovery until 41 minutes when I ran 1 minute hard- 1 minute recovery- 1 minute hard followed by 1:23 super easy.  splits 9:08, 8:39, 8:40, 8:50, 8:57, 1:10.

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
2.000.000.00

1 mile in 9:44

15 minutes on exercise bike

1 mile in 9:41.

NB 1540 2017#2 Miles: 2.00
Running MilesSwimming YardsBike Miles
8.500.000.00

total time 76:44.  plan was to run 9 miles and to do the first 5 in about 9:10 pace followed 8:30 pace for the last 4 miles.  Hiking the Pena de Bernal did fit with that plan.  did ok for the first 7 miles but the wheels came off.  splits 9:17, 9;13, 9:13, 9:06, 9:03, 8:25, 8:35, 8:56, 5:00.

NB 1080 Miles: 8.50
Running MilesSwimming YardsBike Miles
3.600.000.00

total tunning time 33:56.  easy run 9:32, 9:19, 9:28, 5:37

NB 880 2018 Miles: 3.60
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 44:24.  plan was to run each mile faster than the one before and to really go hard the last 2 miles.  splits 9:13, 8:48, 8:40, 8:22, 8:16, 1:06.

NB 1080 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.000.000.00

1 mile in 9:40

15 minutes on exercise bike

small hand weights  20 reps in 4 different movements

1 mile in 9:34

NB 880 2018 Miles: 2.00
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:05.  after 5 minutes warm-up I ran 2 minutes up-tempo 3 minutes recovery.  I struggled the last 2 miles.  splits 8:48, 8:22, 8:41, 9:02, 9:08, 1:04.  

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
6.500.000.00

I got up at 3 am Friday to make it to the airport for 4 different legs of a journey that allwoed me to acompany a struggling missionary home to Mississippi.  This morning I went to Houston and then back to Mexico City.  I ran at 1:30 in the afternoon with 73 degree temp.  total tme 61:21.  felt pretty drained.  splits 9:33, 9:45, 9:58, 9:31, 9:06, 8:57, 4:31.  I deliberately tried to push a bit more the last 3.5 miles which worked.

NB 1080 Miles: 6.50
Comments
From Burt on Sun, Aug 19, 2018 at 21:32:43 from 70.176.85.97

You're a good man, Don.

Running MilesSwimming YardsBike Miles
3.600.000.00

total time 34:13.  easy run... heart rate inexplicably went up... I think the watch was picking up interference.  splits 9:29, 9:26, 9:27, 5:50.

NB Prism Miles: 3.60
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:30.  after half mile warm-up ran half mile hard 1 mile recovery.  from 4.75 to 5.0 I ran hard .  splits  4:38, 3:45, 9:18, 4:00, 9:32, 4:00, 9:13, 1:03.

NB 1080 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.110.000.00

1.06 in 10:14

15 minutes exercise bike

free weight different positions total of 80 reps (arms and chests)

1.05 in 10:02

NB Prism Miles: 2.11
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:11.  plan was to start easy and gradually speed up.  Did not go quite as well as I had hoped.  splits 9:09, 8:59, 8:42, 8:31, 8:32, 1:18

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
0.000.000.00

traveling again.  up at 3:10 am on the way to the airport at 3:40 am.  6 AM flight to Monterrey arrived at 7:15 am.  Met up with MP and missionary at 9 AM.  11:15 am flight to Merida arriving at 1:20 pm.  3:30 pm flight to Mexico City arriving at 5:35 pm.  Fighting the traffic to get the car and then to MTC arriving at 7:30 pm.  straight to devotional with Elder Bednar.  No time to exercise today.  

Running MilesSwimming YardsBike Miles
9.500.000.00

total time 89:06.  plan was to go easy for 3 then speed up slightly for another 3 then got hard for the last 3.5 miles.  The first 4 miles went as planned but couldn't speed up much and the last 3 miles it was hard just to slow down.  splits 9:16, 9:16, 9:15, 9:07, 9:15, 9:09, 9:12, 9:28, 9:35, 5:33.

NB 1080 Miles: 9.50
Running MilesSwimming YardsBike Miles
3.600.000.00

easy run total time 33:35.  splits 9:27, 9:11, 9:17, 5:41

NB Prism Miles: 3.60
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:02.  Plan was to go easy for 2.5 miles and then pick up the pace.splits 9:17, 9:01, 8:49, 8:21, 8:18, 1:15.

NB 1080 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.100.000.00

ran 1.05 in 10:11

15 minutes on exercise bike

free weights 4 different sets of 20 working arms and shoulders.

ran 1.05 in 10:06

NB Prism Miles: 2.10
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 46:12.  after 5 minutes warm-up I ran 1 minute hard 4 minutes recovery.  First 5 hard efforts I ran at 7:30 pace or faster.  last 3 I struggled with.  Splits 9:11, 8:45, 8:40, 9:00, 9:31, 1:06.

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
7.600.000.00

I planned on running 8.5 but with a hard day yesterday I wasn't up for that.  Tomorrow there wasn't going to be time to do a long run.  

total time 69:54  splits 9:14, 9:00, 9:02, 9:08, 9:08, 9:11, 9:15, 5:56 

NB 1080 Miles: 7.60
Running MilesSwimming YardsBike Miles
2.660.000.00

ran 1.34 miles in 12:56

15 minutes on the exercise bike

1.32 miles in 12:19

NB Prism Miles: 2.66
Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 53:23.  traveling this week so a longer run on Monday...3.5 easy and then picked up the pace.  splits 9:21, 9:06, 9:03, 8:54, 8:27, 8:33

NB 1080 Miles: 6.00
Running MilesSwimming YardsBike Miles
2.000.000.00

in cancun much hotter and humid (75 at 6:15 am and 75% humidity).  took it easy total time 18:40.  splits 9:22, 9:18.

NB Prism Miles: 2.00
Running MilesSwimming YardsBike Miles
2.000.000.00

cancun...hot and muggy.  total time 18:48. splits 9:25, 9:23

NB Prism Miles: 2.00
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:19.  After 10 minute warm-up I ran 2 minutes up-tempo and 3 minutes recovery.  splits 9:31, 8:39, 8:34, 8:52, 8:41, 1:02

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.100.000.00

ran 1.05 in 10:08

15 minutes on exercise bike

free weights 20 reps in 4 different directions

1.05 in 10:17.

NB 880 2018 Miles: 2.10
Running MilesSwimming YardsBike Miles
8.820.000.00

80:01.  after 25 minute warm-up I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 and then easy run.  splits 9:20, 9:11, 8:52, 8:42, 8:49, 8:47, 9:00, 9:04, 8:17.

NB 1080 Miles: 8.82
Running MilesSwimming YardsBike Miles
3.600.000.00

total time 33:51.  easy run splits 9:34, 9:17, 9:12, 5:48.  average HR 115

NB Prism Miles: 3.60
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:02.  run was progressive increase in tempo.  splits 9:17, 9:01, 8:38, 8:25, 8:30, 1:12.

NB 1080 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.100.000.00

1.05 miles in 9:45

15 minutes on exercise bike

5 pound weights each hand 20 reps each in 4 different positions

1.05 miles in 9:47

NB Prism Miles: 2.10
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:07.  after 5 minute warm-up I ran 1 minute hard 2 minutes recovery all the way to 41 minutes then I ran 1 minute hard, 1 minute recovery, 1 minute hard, jog to the end.  splits 9:07, 8:40, 8:39, 8:42, 8:48, 1:12.

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.100.000.00

1.05 in 10:15

10 minutes on exercise bike

1.05 in 10:18

NB 1540 2017#2 Miles: 2.10
Running MilesSwimming YardsBike Miles
9.000.000.00

total time 82:48.  2 mile warm-up 1 mile hard 2 miles recovery, 1 mile hard, 2 miles recovery.  at 7.2 miles I stopped to tie my shoes, at 8.03 miles stopped for a phone call which ended up being 5+ minutes of rest.  splits 9:12, 9:11, 8:00, 9:38, 9:23, 8:34, 10:06, 9:56, 8:48.

these distances were at least 20 meters longer (if not more) than in the past.  It was really cloudy.  Not sure if they changed the satellite position or what?

NB 1080 Miles: 9.00
Running MilesSwimming YardsBike Miles
3.600.000.00

total time 33:38.  easy run.  splits 9:23, 9:16, 9:14, 5:45

NB 880 2018 Miles: 3.60
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 44:10.  after 5 minutes warm-up I ran 2 minutes hard 3 minutes recovery.  splits 8:53, 8:14, 8:24, 8:42, 8:48, 1:09.  these distances were back to what I expected.

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
2.100.000.00

1.05 miles in 9:58, 

10 minutes exercise bike

weights 20 reps 4 different positions

1.05 miles in 9:50.

NB 880 2018 Miles: 2.10
Running MilesSwimming YardsBike Miles
4.050.000.00

run with the Kimballs and Beth in Pachuca.  total time 37:34.  Splits 9:28, 9:34, 9:12, 8:51, 0:28.

NB 1080 Miles: 4.05
Running MilesSwimming YardsBike Miles
2.180.000.00

total time 20:26.  run in Pachuca 20:26.  splits 9:27, 9:07, 1:53.

NB 1080 Miles: 2.18
Running MilesSwimming YardsBike Miles
7.160.000.00

run in the mountains...lots of starting and stopping.  not sure how accurate things are.  total time 103:46.  splits 11:07, 14:37, 12:41, 14:06, 14:55, 21:29, 13:09, 1:41

NB 1080 Miles: 7.16
Running MilesSwimming YardsBike Miles
3.600.000.00

total time 34:26.  easy run... super sore from the saturday run in the mountains.  splits 9:38, 9:31, 9:25, 5:52.

NB Prism Miles: 3.60
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:46.  gradual increase in pace.... still really sore from the trail run on 22 Sep.  splits 9:20, 9:03, 8:50, 8:45, 8:44, 1:04.

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.100.000.00

1.05 in 9:53

15 minutes on exercise bike

20 reps 5 lb weights x 5 different positions all arms and shoulders and chest

1.05 in 9:49

NB Prism Miles: 2.10
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:14.  after 6 minutes ran 1 minute hard and 2 minutes recovery.  splits 9:09, 8:30, 8:29, 8:50, 9:11, 1:06

NB 1080 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.100.000.00

1.05 in 10:18

15 minutes exercise bike

1.05 in 10:02.

NB 1540 2017#2 Miles: 2.10
Comments
From Mike on Sat, Sep 29, 2018 at 16:29:45 from 192.199.235.67

Which NB shoe are you liking the best right now? Is the 1540 version 2 working for you? I have been running in the Brooks GTS 18 but I need a pair of different shoes to alternate with. Let me know what has been working for you. I think our feet are pretty similar.

From peds endo doc on Sat, Sep 29, 2018 at 19:38:25 from 187.189.102.192

The 1540s don't have enough cushion for the hard surfaces I have to run on. These new 1080's are feeling really good.

Running MilesSwimming YardsBike Miles
7.600.000.00

total time 69:11.  after 15 minute warm-up did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 then cool down.  splits 9:06, 8:49, 8:50, 9:00, 9:00, 9:04, 9:18, 6:05.  I didn't sleep well and only got 5 hours rest.  This wasn't a bad run just thought I was going to be able to do better,

NB 1080 Miles: 7.60
Running MilesSwimming YardsBike Miles
3.600.000.00

total time 34:45.  sore from the hike Saturday.  ran quite easy.  splits 9:36, 9:34, 9:43, 5:52

NB 880 2018 Miles: 3.60
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:18.  started easy and sped up before 3 miles (surprised that 3rd mile wasn't faster) but then 4th and 5th were solid.  splits 9:14, 9:03, 9:03, 8:24, 8:18, 1:16.

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
0.000.000.00

got up at 3 am to fly to Merida.  No time to exercise.

Running MilesSwimming YardsBike Miles
3.290.000.00

ran in neighborhood near mission home in Merida.  it was raelly humid.  total time 30:00.  splits 9:29, 9:05, 8:50, 2:36.

NB 1080 Miles: 3.29
Running MilesSwimming YardsBike Miles
3.130.000.00

2.08 in 19:34 ( 9:24, 9:23, 0:47)

15 minutes exercise bike

1.05 in 9:53

NB 880 2018 Miles: 3.13
Running MilesSwimming YardsBike Miles
10.100.000.00

total time 91:53.  plan was to run first two mileseasy then the next 5 miles at 9:00 to 9:05 pace then speed up the last 3 miles to get to 10 miles in 90 minutes.  All went as planned but I was unable to speed up to 8:40 pace for the last 3 miles.  splits 9:25, 9:16, 9:00, 9:06, 9:03, 9:04, 9:02, 8:54, 8:55, 9:02, 1:07.

NB 1080 Miles: 10.10
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 46:12.  My schedule is different this week so run longer today.  after 1.5 mile warm-up I ran 0.5 mile uptempo then 1.5 miles recovery then 0.5 mile uptempo then 4- 4.7 recovery then 0.3 hard. then 0.1 cool down.  splits 9:39, 4:43, 3:58, 9:20, 4:35, 3:57, 8:51, 1:09.

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
2.100.000.00

fasting today so exercised really easy.  

1.05 in 10:43

10 minutes on exercise bike

1.05 in 10:33

NB 880 2018 Miles: 2.10
Running MilesSwimming YardsBike Miles
2.850.000.00

total time 27:34.  splits 9:35, 9:38, 8:21

NB 880 2018 Miles: 2.85
Running MilesSwimming YardsBike Miles
4.600.000.00

short on time despite getting up at 4:40 am.  total time 40:53.  after 7 minutes warm-up I ran 1 minute hard 2 minutes easy... except I got distracted and was one minutes starting the enxt hard segment at 20 minutes.  splits 9:12, 8:47, 8:36, 8:43, 5:36.

NB 1080 Miles: 4.60
Running MilesSwimming YardsBike Miles
2.300.000.00

treadmill run from hotel in south part of mexico city.  missed about 0.08 (44 seconds) of the run.  the rest of the info:  2.22 miles with splits of 9:23, 9:10, and 2:24

NB 1540 2017#2 Miles: 2.30
Running MilesSwimming YardsBike Miles
9.100.000.00

total time 82:58.  plan was 6.5 miles at 9 minute pace and then pick up the pace.  Wasn't quite able to do this.  splits 9:10, 8:59, 9:00, 9:03, 9:11, 9:06, 9:04, 8:56, 9:18, 1:12.

NB 1080 Miles: 9.10
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 46:54.  easy run but ran up tempo from 4.6 to 5 miles.  splits 9:18, 9:11, 9:23, 8:43, 1:06

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
6.100.000.00

total time 54:25.  warm-up 1.5 miles, 0.5 hard, 1.5 miles recovery, 0.5 hard, 1.5 miles recovery, 0.5 hard then 0.1 miles cool down.  splits 9:02, 4:31, 3:48 (8:19), 9:09, 4:38, 3:54 (8:32), 9:30, 4:33, 3:58 (8:31), 1:22.

NB 1080 Miles: 6.10
Running MilesSwimming YardsBike Miles
4.100.000.00

1.88 miles in total time 18:06 (9:37, 8:29)

12 minutes exercise bike

2.22 miles in 21:25 (9:36, 9:38, 2:11)

NB 880 2018 Miles: 4.10
Running MilesSwimming YardsBike Miles
2.490.000.00

total time 25:02 with Pres Cahoon.  10:18, 9:46, 4:59.

NB 1080 Miles: 2.49
Running MilesSwimming YardsBike Miles
3.510.000.00

total time 35:24.  splits 10:04, 10:07, 9:55, 5:18.

NB 1080 Miles: 3.51
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 47:43.  easy run splits 9:22, 9:15, 9:21, 9:24, 9:20, 1:01.

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 44:41.  after 5 minute warm up I ran 2 minutes up tempo 3 minutes recover.  splits 8:51, 8:19, 8:38, 8:50, 8:56, 1:07

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.200.000.00

total time 21:55  splits 9:48, 9:54, 2:13.

NB 1080 Miles: 2.20
Running MilesSwimming YardsBike Miles
4.100.000.00

total time 40:35 with Kimballs and Beth splits 9:57, 9:46, 9:56, 9:51, 1:05.

NB 1080 Miles: 4.10
Running MilesSwimming YardsBike Miles
2.130.000.00

total time 19:40... 1 minute intervals after 5 minutes  splits 9:16, 9:07 1:17.

NB 1080 Miles: 2.13
Running MilesSwimming YardsBike Miles
7.530.000.00

total time 68:04.  easy x 5 then tried to speed up. splits 9:18, 8:55, 9:14, 9:10, 9:00,  8:49, 8:45, 4:53

NB 1080 Miles: 7.53
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 46:54.  easy run with 30 second fartleks at 10,20,30, and 40 minutes.  splits 9:21, 9:02, 9:13, 9:08, 9:12, 0:58.

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:55  ran 3 hard half miles...half mile warm-up then 1.5 miles recovery after each one.  splits 4:45, 3:45, 9:26, 4:44, 3:49, 9:28, 4:51, 3:52, 1:16

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
0.690.000.00

0.29 miles in 3:09

15 minutes on exercise bike

upper body light weights 4 x 20 reps

0.4 miles in 4:15

NB 1540 2017#2 Miles: 0.69
Running MilesSwimming YardsBike Miles
4.640.000.00

total time 43:28.  easy run 9:26, 9:09 (downhill), 9:19, 9:33 (uphill), 6:02.

NB 1080 Miles: 4.64
Running MilesSwimming YardsBike Miles
8.100.000.00

total running time 72:14.  ran a ladder after 20 minute warm-up 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1.  splits 9:32 (flat), 9:12(downhill), 8:43 (rolling), 9:04 (rolling mostly uphill), 8:36 (rolling mostly downhill), 8:32 (rolling), 9:06 (uphill), 8:27, 1:03.

NB 1080 Miles: 8.10
Running MilesSwimming YardsBike Miles
3.500.000.00

total time 33:13.  easy run.  splits 9:31, 9:30, 9:28, 4:44

NB 1080 Miles: 3.50
Running MilesSwimming YardsBike Miles
6.100.000.00

total time 55:03.  after 5 minutes warm-up ran 1 minute hard, 3 minutes recovery; splits 9:17, 8:45, 9:03, 9:01, 9:05, 8:56, 0:57

NB 1080 Miles: 6.10
Running MilesSwimming YardsBike Miles
6.100.000.00

total time 55:54.  steady run... 9:24, 9:05, 9:12, 9:04, 9:08, 9:04, 0:57

NB 1080 Miles: 6.10
Running MilesSwimming YardsBike Miles
3.100.000.00

total time 29:42... easy run splits 9:42, 9:24, 9:35, 1:01

NB 1080 Miles: 3.10
Running MilesSwimming YardsBike Miles
5.100.000.00

45:00.  started gradually and then purposely sped up splits 9:27, 9:11, 8:35, 8:17, 8:24, 1:06.

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
2.130.000.00

1.08 miles in 10:42

10 minutes on the exercise bike

1.05 in 10:29

NB Prism Miles: 2.13
Running MilesSwimming YardsBike Miles
7.200.000.00

total time 64:41.  I ran  hard mile for mile 3 and for mile 6 then I did hard half to finish (6.7 to 7.2).  splits 9:04, 9:06, 8:03, 9:28, 9:20, 8:24, 6:59, 4:18 (this was as hard as I could go).

NB 880 2018 Miles: 7.20
Running MilesSwimming YardsBike Miles
6.100.000.00

total time 55:52.  easy run splits 9:14, 9:06, 9:08, 9:12, 9:09, 9:07, 0:57.

NB 1080 Miles: 6.10
Running MilesSwimming YardsBike Miles
3.150.000.00

torreon running...cold... total time 28:44.  steady run splits 9:14, 9:03, 9:02, 1:26.

NB 880 2018 Miles: 3.15
Running MilesSwimming YardsBike Miles
2.350.000.00

total time 21:21.  easy run splits 9:09, 9:00, 3:12.  in Torreon.  temp 35 degrees

NB 880 2018 Miles: 2.35
Running MilesSwimming YardsBike Miles
0.000.000.00

I walked for about 30 minutes in the halls in the hotel.  It was 28 degrees outside in Durango and I didn't have it in me to go out there.

Running MilesSwimming YardsBike Miles
4.450.000.00

total time 40:19,  splits 9:36, 9:21, 8:51, 8:11, 4:20.  back at the MTC for 1 day.

NB Prism Miles: 4.45
Running MilesSwimming YardsBike Miles
6.150.000.00

in Queretaro.  time limited... total time 56:29.  splits  9:23, 9:21, 9:08, 9:04, 9:14, 8:51, 1:29

NB 1080 Miles: 6.15
Running MilesSwimming YardsBike Miles
4.100.000.00

esay run total time 38:12,  splits 9:24, 9:14, 9:17, 9:21, 0:56

NB 880 2018 Miles: 4.10
Running MilesSwimming YardsBike Miles
6.100.000.00

total time 54:56.  plan was easy for first 3 and then 8:50 pace for the next 3.  Didn't quite make it.  splits 9:14, 9:02, 9:02, 8:53, 8:53, 8:58, 0:58.

NB 1080 Miles: 6.10
Running MilesSwimming YardsBike Miles
2.100.000.00

ran 1.05 in 10:39

15 minutes on exercise bike

weights... 5lbs 10 reps 4 different muscle groups upper body

ran 1.05 in 10:25

very easy day on purpose

NB 1540 2017#2 Miles: 2.10
Race: Mexico MTC personal Turkey trot (3.11 Miles) 00:24:47, Place overall: 1, Place in age division: 1
Running MilesSwimming YardsBike Miles
5.140.000.00

warm-up 1.03 miles in 9:52.

race was against myself splits 7:39, 7:57.5, 8:14.9, 0:56= 24.47.4 for 3.11 miles  kinda wish I would have seen what I could do going out about 8:00 first mile... would I have slowed like I did?  this was still about a 7:58 pace which is better than I thought I could do.

cool down 10:38.7

NB Prism Miles: 5.14
Running MilesSwimming YardsBike Miles
2.100.000.00

1.05 miles in 10:36

15 mintes on the exercise bike

1.05 miles in 10:07

NB 1540 2017#2 Miles: 2.10
Running MilesSwimming YardsBike Miles
8.520.000.00

total time 76:56.  plan was 9+ miles but wasn't feeling great and decided to cut it short.  Plan was 6 miles steady then try to spead up but actually did the speedup during the 5th mile and gradually thereafter.  Splits 9:20, 9:10, 9:09, 9:08, 9:04, 8:58, 8:38, 8:35, 4:54.

NB 1080 Miles: 8.52
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 47:54.  easy run.  average heart rate 124.  splits 9:26, 9:15, 9:21, 9:20, 9:33, 0:59.

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
6.100.000.00

total time 54:20.  alternated 1.5 miles steady with 0.5 miles hard.  messed up at one point with hitting the split button.  splits 9:04, 4:30, 3:54, 9:09, 4:47 (0.52), 3:55, 9:17, 4:27 (0.48), 4:02, 1:17.

NB 1080 Miles: 6.10
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 47:08.  easy run splits 9:16, 9:11, 9:15, 9:08, 9:18, 1:00

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
0.000.000.00

in Bolivia accompanying a struggling missionary home.  no time to run.

Comments
From Burt on Thu, Nov 29, 2018 at 08:25:58 from 70.176.85.97

That's always difficult. Good luck to him or her in their future endeavors.

From peds endo doc on Fri, Nov 30, 2018 at 20:37:40 from 187.237.14.239

thanks!

Running MilesSwimming YardsBike Miles
7.820.000.00

after almost 48  hours of traveling I took a 3 hour nap and then tried a long run.  It was 3:45 in the afternoon and about 18 degrees warmer than my last run.  I wasn't trying to push at all and the first 4 miles felt easy but then I struggled.

total time 74:02.  9:16, 9:13, 9:05, 9:01, 9:21, 9:40, 10:02, 8:24 

NB 1080 Miles: 7.82
Running MilesSwimming YardsBike Miles
2.100.000.00

1.05 miles... messed up the watch so not sure but 0.85 miles of this run was in 10:50 pace

15 minutes exercise bike

10 reps with 5 lba weight in each hand 5 different positions

1.05 miles in 10:53

NB 1540 2017#2 Miles: 2.10
Running MilesSwimming YardsBike Miles
5.100.000.00

easy run total time 48:26.  deliberately holding back  splits 9:28, 9:29, 9:30, 9:31, 9:30, 0:58

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
6.100.000.00

total time 53:26.  after 5 minutes warm-up I ran 2 minutes up-tempo 3 minutes recovery (although I messed up and didn't get the 2 minutes hard until 16 minutes and had 2 minutes recovery after that).   splits 9:07, 8:28, 8:43, 8:47, 8:35, 8:47, 0:59.

NB 1080 Miles: 6.10
Running MilesSwimming YardsBike Miles
2.120.000.00

1.06 miles in 10:39

20 minutes on exercise bike

10 reps x 7 different orientation upper body

1.06 miles in 10:47.

NB 1540 2017#2 Miles: 2.12
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 44:43.  plan was a tempo run and to up tempo halfway through.  splits 9:04, 8;58, 8:42, 8:24, 8:27,  1:08.

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
2.140.000.00

1.07 miles in 10:43.

10 minutes on exercise bike

messed up my watch 1.07 miles (0.59 of that ran in  6:09 for 10:23 pace)

NB 1540 2017#2 Miles: 2.14
Running MilesSwimming YardsBike Miles
9.500.000.00

total time 86:53.  I ran for 30 minutes steady then did a ladder though 82 minutes  1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1 splits 9:19, 9:15, 9:19, 8:51, 8:35, 8:51, 8:56, 9:02, 9:09, 5:36.  I struggle a bit at the end.

NB 1080 Miles: 9.50
Running MilesSwimming YardsBike Miles
5.100.000.00

total running time  48:38.  easy run the whole time 9:31, 9:30, 9:30, 9:32, 9:37, 0:58.

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
6.100.000.00

total time 54:38.  ran 3 half miles hard effort...at 1.5, 3.5, and 5.5 mile points.  splits 9:16, 4:29, 3:53, 9:18, 4:36, 3:55, 9:16, 4:38, 4:00, 1:18.

NB 1080 Miles: 6.10
Running MilesSwimming YardsBike Miles
3.050.000.00

1.52 miles in 15:01. (9:54 pace).

15 minutes exercise bike

10 reps of 5 lbs weight in 6 different orientations upper body

1.53 miles in 15:07 (9:54 pace)

NB 1540 2017#2 Miles: 3.05
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 47:23.  plan was hard mile at 2.5 miles.  splits 9:23, 9:23, 4:46, 8:02, 9:54, 5:55

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
2.130.000.00

1.06 miles in 10:51

10 minutes exercise bike

1.07 miles in 11:00.

NB 1540 2017#2 Miles: 2.13
Running MilesSwimming YardsBike Miles
9.550.000.00

total time 87:06.  plan was slower than 9 minute pace for first 6 miles then faster than 9 minute pace for last 3.55 but didn't quite make it.  splits 9:13, 9:05, 9:10, 9:06, 9:00, 9:19 (lost focus), 8:44, 8:50, 8:51, 5:48 (kinda dead by this time).

NB 1080 Miles: 9.55
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 47:33.  easy run but wasn't it aroung 9:20 pace.  splits 9:20, 9:16, 9:19, 9:23, 9:18, 0:57

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
6.100.000.00

total time54:08.  after 10 minute warm-up I ran 1 minute up-tempo 2 minutes recovery for the entire run.  splits 9:23, 8:39, 8:46, 8:43, 8:43, 8:47, 1:07.

NB 1080 Miles: 6.10
Running MilesSwimming YardsBike Miles
3.160.000.00

1.58 in 15:40.

15 minutes exercise bike

free weights, 10 reps in 5 different orientations

1.58 in 15:51.

NB 1540 2017#2 Miles: 3.16
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:09.  I took it easy for 2.75 miles and then went up-tempo. splits 9:19, 9:12, 9:00, 8:26, 8:23, 0:49.

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
3.160.000.00

1.58 miles in 15:48

15 minutes on exercise bike

1.58 miles in 15:50.

NB 1540 2017#2 Miles: 3.16
Running MilesSwimming YardsBike Miles
9.420.000.00

total time 86:53.  ran 3 hard miles starting at 2,5, and 8 miles.  splits 9:15, 9:14, 8:12, 9:31, 9:14, 8:34, 9:35, 9:38, 8:52, 4:49.

NB 1080 Miles: 9.42
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 48:02.  easy run splits 9:34, 9:34, 9:32, 9:13, 9:15, 0:55

NB 880 2018 Miles: 5.10
Running MilesSwimming YardsBike Miles
3.410.000.00

Merry Christmas time constraints so short run total tim 31:00, splits 9:25, 8:56, 8:57, 3:42

NB 1080 Miles: 3.41
Running MilesSwimming YardsBike Miles
2.270.000.00

2.07 in 20:42 (10:01, 9:57, 0:45)

10 minutes exercise bike 

0.2 miles in 2:02

NB 1540 2017#2 Miles: 2.27
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 46:25.  ran two half miles hard with recovery and warm-up time in between  splits 9:23, 4:30, 3:52, 9:23, 4:48, 3:54, 9:32, 1:02.

NB Prism Miles: 5.10
Running MilesSwimming YardsBike Miles
2.120.000.00

1.06 miles in 10:45.

15 minutes on the exercise bike

1.06 miles in 10:31.

NB 1080 Miles: 2.12
Running MilesSwimming YardsBike Miles
6.100.000.00

total running 57:04.  easy run splits 9:31, 9:16, 9:28, 9:18, 9:15, 9:17, 0:59.

NB 1080 Miles: 6.10
Running MilesSwimming YardsBike Miles
1330.230.000.00
NB 1540 2017#2 Miles: 137.37NB 880 2018 Miles: 449.73NB Prism Miles: 449.74NB 1080 Miles: 293.39
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