| Location: Lake Orion,MI, Member Since: Dec 28, 2011 Gender: Male Goal Type: Other Running Accomplishments: PRs
16:52 Phillies Charities 5k (2016)
35:52 Beach to Beacon 10k (2015)
58:10 Broad Street 10 Mile (2016)
1:16:02 Philadelphia Rock and Roll Half Marathon (2015)
2:46:54 Philadelphia Marathon (2015) Personal: I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.
(Please note that Strava links might contain blog inappropriate langauge)
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
|
| Altra Rivera Miles: 14.40 | Saucony ISO Freedom 3 Miles: 12.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| AM: 6.7 miles, averaged 9:44. HR 145.
Solid week of training getting back into routine. A bit over 10 hours. Just under 6 hours of riding and a bit over 4 hours of running. Next week will add a set of strides and move one run back up to 80'.
| |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| AM: 120' on the trainer. 206W. HR 136.
100' of it was a progression w/ 20' @ tempo (10' progressions) and 10' @ sweet spot
PM: 6.8 miles, averaged 9:35. HR 148.
A little indulgent for MLK Day, but Megan went to campus because one of her students won a Keeper of the Dream Award, so I stayed with the boys.
|
| Saucony ISO Freedom 3 Miles: 6.80 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: 90' on the trainer. 216W. HR 154.
5 x 10' (4') Recovery
288W (164BPM), 286W (170BPM), 285W (173BPM), 283W (175BPM) 286W (178BPM)
Did these in resistance mode. Pretty challenging on the last interval. Settling into the semester and feeling quite good.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| AM: 5.8 miles, averaged 11:14. HR 131.
Recovery run before class. Felt good. Legs felt okay, but I figured it best to run at recovery effort so that I could absorb the bike workout and practice recovery run effort for when running workouts pick back up.
|
| Saucony ISO Freedom 3 Miles: 5.80 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: 120' on the trainer. 196W. HR 137.
Put in a good amount of work throughout the day and watching the boys in the morning still allowed me to work a good deal, so I ended up riding longer than originally planned. Trying to stay ahead of the work as we have two trips planned this semester.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| AM: 7.7 miles, averaged 10:22. HR 10:22.
This is my long run. 80'. Kept it quite easy. Effort was definitely all-day pace, which is fine, especially given the training volume this week. Likely will be back up to 90' for the long run next week. Looking forward to working back up to around 2 hours. Got this in before meetings, which was good. Boys didn't go to their friends, so no seconday workout on the trainer, but I had a good afternoon with them.
| |
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM/Lunch: 180' on the trainer. 230W. HR 153.
4 x 30' @ Progressive Tempo w/ 5' Recoveries
Decided I wanted something longer, but I didn't want to just spin moderately for three hours, so this is what I did. It was quite hard and although I have done a decent number of 2-hour rides recently, I have gone much over 2 hours or so since probably November I would imagine when I was still outside. Last interval had me working a bit, but I was unfueled and this was a big workout for January, but I am trying like crazy to get my weight back down.
243W (151 BPM), 249W (157 BPM), 258W (165 BPM), 267W (174 BPM)
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
|
| Altra Rivera Miles: 14.40 | Saucony ISO Freedom 3 Miles: 12.60 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|