| 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)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.60 | 0.00 | 0.00 | 0.00 | 22.60 |
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| Wahoo Kickr Miles: 65.47 | Miles With Megan Miles: 5.80 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 17.30 |
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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 |
| PM: 34' on the trainer to do a ramp test.
Forgot to link my HRM, but the effort was quite hard toward the end. The machine increase power every minute after a warm up and it takes you best effort prior to failure. It's not super accurate I don't think. It's like doing 400 meter repeats to failure and using that to try to predict lactate theshold, but I needed a number to start with for training. I got 225. I would imagine (and others suggested) that is pretty low. I doubt it is 300, but I would imagine 250-275 watts maybe.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| PM: 5.3 miles, averaged 8:46. HR 146.
It was around 50 degrees and sunny, so I made sure to get out even though I was planning to ride, so I did both. Jumped on the bike when I got home
PM2: 60' on the trainer w/ 3 x 12' @ sweet spot. HR 140.
Not too difficult, but I got a good sweat going. I'd rather be outside, but I kind of like the grind.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| PM: 10.3 miles, averaged 9:26. HR 148.
First few with Megan. Felt a bit sluggish from yesterday's workout on the bike, but not too bad. Just a little slow.
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| Miles With Megan Miles: 2.60 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 10.30 |
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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 |
| Off.
Planned to run, but took a nap. Should have just run as I didn't rest well with all the car doors slamming and my supersonic hearing being extra in tune. Was going to do an easy spin for an hour, but drank cheap beer and worked instead. Got a little anxious just before dinner, likely due to no exercise.
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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/Lunch: 90' on the trainer. HR 151.
Reinstein on TrainerRoad (the names make no sense): 3 x 12' over/unders w/ 2' @ 95% of FTP and 1' @ 105% of FTP w/ 10' recoveries. In running terms this is like doing 12' alternating @ just a whisker over 1-hour race effort for 2' and 1' at just under 1-hour race effort.
Example: Your 1-hour race pace is 6:00, then your overs would be at about 6:18 and your unders would be around 5:42. Something like that, but cycling is doing in watts, not pace or HR (though of course there is a corresponding HR).
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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 |
| PM: 80' on the trainer. HR 137.
Glassy on TrainerRoad. Had some trouble navigating the subtle power changes. Need to do a lot of drills to smooth out my pedal stroke.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles, averaged 9:38. HR 140.
First few w/ Megan.
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| Miles With Megan Miles: 3.20 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.60 | 0.00 | 0.00 | 0.00 | 22.60 |
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| Wahoo Kickr Miles: 65.47 | Miles With Megan Miles: 5.80 | Saucony Kinvara 5 Blue (Vault Shoe) II Miles: 17.30 |
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