| 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 | | 37.00 | 0.00 | 0.00 |
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| NB 1540 2020 #2 Miles: 19.00 | NB 1080 2020 #2 Miles: 18.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total running time 38:01. plan was easy run in about 9:30 pace. splits 9:42, 9:33, 9:20, 9:26. ave HR 118.
exercise bike 20 minutes. ave HR 106.
20 squats, 20 cross over walks. 40 high knees, 40 lunges.
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| NB 1540 2020 #2 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| total running time 63:38. Plan was for 3 hard half miles. I warmed up for 2 miles (2 striders at 1.6 adn 1.8 miles) then went hard for half mile, recovery for 1.25 miles then second hard half mile. then 1.5 miles recovery followed by last hard half mile. then 0.75 mile cooldown. I had brief stops, off the clock, before and after each half mile. splits 9:20, 9:03, 3:33.7, 9:36, 2:29, 3:38.6, 9:44, 4:56, 3:43.9, 7:33. ave HR 123.
20 high knees and 15 back extenders.
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| NB 1080 2020 #2 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total running time 38:57. goal was to run easy. splits 10:02, 9:44, 9:33, 9:37. ave HR 117.
10 cross overs, 40 lunges, 30 high knees
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| NB 1540 2020 #2 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| total time 66:16. it was raining pretty hard. the plan was hard 0.25 mile at the beginning of each mile 1 through 6. I was running in my heavier shoes and got waterlogged pretty quick. splits 10:09, 9:11, 9:18, 9:25, 9:26, 9:23, 9:24. ave HR 125.
15 squats
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| NB 1540 2020 #2 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 39:06. plan was slow and easy. splits 10:12, 9:50, 9:39, 9:25. ave HR 115.
10 cross overs each way, 40 lunges, 30 high knees.
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| NB 1540 2020 #2 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| total tim 99:37. plan was first 7 miles in about 9:10 pace then last 4 in sub 8:50 pace. splits 9:23, 9:10, 9:11, 9:09, 9:11, 9:14, 9:12, 8:48, 8:50, 8:41, 8:47. ave HR 121. very pleased with this workout.
15 squats
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| NB 1080 2020 #2 Miles: 11.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 37.00 | 0.00 | 0.00 |
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| NB 1540 2020 #2 Miles: 19.00 | NB 1080 2020 #2 Miles: 18.00 |
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