| 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: |
|
Ukraine Can Win With Crowdfunded Drones!
Click to Donate
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.50 | 0.00 | 0.00 | 0.00 | 35.50 |
|
| Nike Vaporfly 1 Miles: 8.30 | Saucony Ride Teal Miles: 11.00 | Saucony Endorphin Pro White Miles: 16.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: 60' on the trainer. 191W. HR 115.
+35' sauna. HR 88.
Planned on doing about 2 hours or so, but figured I would cut the volume back to prepare for the next week. Power-to-heart rate looking a little closer to what has been normal for the last few years. Still trying to get back into things.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| AM: 8.3 miles, averaged 8:25. HR 145.
5 x 7' Subthreshold
Decent workout. 7:50-7:28. HR 152-159. Legs a little beat up, but got slightly faster each rep. Things are going to take a while, but I expect things to snowball once I get my consistency back, which will be thwarted by a minor surgery next week.
PM: 70' on the trainer. 195W. HR 128.
3 x 10' Subthreshold
Second mixed double threshold session test. Lactate was still a bit too high, but I was closer to the target. 238W @ 144 BPM @ 3.9 mmols, 233W @ 146 BPM @ 3.3 mmols, 238W @ 145 BPM @ 4.0 mmols
|
| Nike Vaporfly 1 Miles: 8.30 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM: 5.5 miles, averaged 10:59. HR 114.
Nice morning for a recovery jog. Got rained on toward the end, but the temp was pretty good, and I ran on the Polly Ann for the first time this year. I imagine it will become a mess this week, and not sure when it will be fully ready, but hopefully soon.
|
| Saucony Ride Teal Miles: 5.50 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| AM: 7.3 miles on the treadmill, averaged ~9:00 pace. HR 138.
4 x 8' Subthreshold
HR 151-153 avg. Lactate right around 1.7-2.2 for reps 3 and 4. Didn't test the last one. First one was a little high, but didn't do anything fast in the warm up
PM: 60' on the trainer. 202W. HR 132.
3 x 10' Subthreshold
227 @ 140, 231 @ 149, 233 @ 150. No lactate strips left, so none taken. Kept it slightly lighter than Monday to make sure the effort was approximately correct.
+35' sauna. HR 96.
|
| Saucony Endorphin Pro White Miles: 7.30 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM: 5.5 miles, averaged 10:55. HR 116.
|
| Saucony Ride Teal Miles: 5.50 |
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| AM: 8.9 miles on the treadmill, averaged ~9:00. HR 141.
10 x 3' Subthreshold
Lactate readings were high on the first few, so likely off. 2.5 mmols after rep 10, so right on.
+ Sauna for 25'. HR 101.
Got the sauna about the right temp finally. Had to bail as my HR was getting to about the highest I let it get and I had to pick the boys up as it was a half day for them.
|
| Saucony Endorphin Pro White Miles: 8.90 |
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: 3 hours total on the bike.
I got my gravel bike ready to go thinking the roads might be okay, but they were a little gritty and I didn't feel like trashing my bike and clothes, so I got on the trainer after about an hour.
I did 5 x 20' @ LT1 (lactate was 1.7-1.9) felt okay, but progressively felt rough mentally toward the end, so in interspersed 2 x 3' Vo2 intervals. I was going to sauna, but I skipped it and took a nap.
Felt mentally pretty rough today. Not sure where it came from, but I haven't felt that bad in a while. I went to bed when the boys did around 8:30-8:45 and slept until 9:30 the next morning.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.50 | 0.00 | 0.00 | 0.00 | 35.50 |
|
| Nike Vaporfly 1 Miles: 8.30 | Saucony Ride Teal Miles: 11.00 | Saucony Endorphin Pro White Miles: 16.20 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|