| 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: |
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| | Running Miles | Swimming Yards | Bike Miles | | 17.00 | 0.00 | 0.00 |
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| NB1540 2016 #2 Miles: 17.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 21 minutes on bicycle
30 lunges and 15 squats.
also did 25 back extenders, 25 pushups, 25 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 37:22. Splits 9:55, 9:27, 9:00, 9:00
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| NB1540 2016 #2 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 21 minutes bicycle.
30 lunges and 15 squats.
also did 25 back extenders, 25 pushups, 25 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 36:05 warmed up for 1 miles then 440 hard 220 easy on treadmill. hard started at 8 min mile pace adn increased. easy was 11 min pace. splits 9:51, 2:00, 1:14, 1:59, 1:21, 1:58, 1:18, 1:56, 1:21, 1:55, 1:20, 1:53, 3:49, 1:51, 2:18
miles splits 9:51, 8:36, 8:47, 8:50
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| NB1540 2016 #2 Miles: 4.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 lunges and 15 squats.
also did 25 back extenders, 25 pushups, 25 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| total running time 85:02. treatmill. I warmed up for 20 minutes and then 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 this got me to 8 miles. uptempo was all at 9 min pace. recovery was 10 min pace for all recoveries of 1 or 2 minutes. The longer recoveries started at 10 min pace but increaased slighlt. the last mile I slowed to 5.5 mph (11 min pace) but every 30 seconds I increased by 0.1 until 6 mph then by 0.2 until 6.6 and the up again by 0.1. The alst 30 seconds I icnreased 0.1 every 10 seconds finishing at 7.8 mph.
splits 9:47, 9:41, 9:18, 9:29, 9:23, 9:26, 9:20, 9:32, 9:07
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| NB1540 2016 #2 Miles: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 17.00 | 0.00 | 0.00 |
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| NB1540 2016 #2 Miles: 17.00 |
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