| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.50 | 0.00 | 0.00 | 0.00 | 35.50 |
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| Saucony ISO Freedom 3 Miles: 8.40 | Saucony Kinvara 13 Miles: 15.80 | Saucony Freedom 5 Miles: 6.00 | Saucony Kinvara 13 #2 Miles: 5.30 |
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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: 120' on the trainer. 230W. HR 144.
15'-12'-10'-8'-5'
I definitely exceeded the target watts for these, but they were on the lower side. I was going to easy pedal but didn't feel like it. I didn't get my timing right for the full three hours, so I settled on a workout of 2 hours total. Not ideal the day after a running race, but it was what I felt like doing. It actually went quite well even being tired and a bit hungover as I decided to have some drinks and attempt to figure out what happened in my race.
15' @ 304 watts @ 159 BPM
12' @ 312 watts @ 162 BPM
10' @ 308 watts @ 163 BPM
8' @ 311 watts @ 163 BPM
5' @ 323 watts @ 163 BPM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| AM: 3.4 miles, averaged 10:15. HR 126.
Recovery. Legs felt fine but tired.
PM: 1 hour 13' ride. 187W. HR 126. 16.6 MPH
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| Saucony ISO Freedom 3 Miles: 3.40 |
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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.
I was going to run or ride at lunch but didn't. I napped when the boys napped. I needed to make dinner so I didn't run. Didn't feel like sitting on the trainer after dinner. It was very warm, so I grilled.
Took the boys to our neighborhood park in the afternoon and shot some hoops. I picked up two basketballs and two soccer balls.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| AM: 7.8 miles, averaged 8:21. HR 150.
Slept in a bit until 9, which felt great. RHR was 39. I slept really well.
PM: 2 hours 47' on the bike. 216W. HR 148. 18.1 MPH
40' @ 271 watts HR 169 BPM
It was beautiful out, so I avoided work for an almost three hour ride. Did an effort on the way back after 2 hours. I thought I was on a different road so there ended up being some turns and traffic, but I rolled with it. Super chunky and dusty on some of the gravel portions but it was fun to go fast and test the handling. I ended up doing a bit on tar, which was fine. Did 20.5 MPH, which is about my goal Barry Roubaix pace. Felt like I could have pressed for a while longer. Will try to do some longer efforts in the middle of some longer rides to test power and pace.
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| Saucony Kinvara 13 Miles: 7.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 6 miles, averaged 8:25. HR 143.
Intended to run slighly longer but did not leave myself enough time.
PM: 5 miles, averaged 9:18. HR 138.
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| Saucony ISO Freedom 3 Miles: 5.00 | Saucony Freedom 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| AM: 8 miles, averaged 8:15. HR 148.
Good steady easy run. Dirt roads were a little sloppy. Looks like an outdoor ride this weekend might be out, but it is supposed to clear out later and be somewhat warmer in the afternoon. The roads to the west should be in okay shape as they were very dry the other day.
I was getting ready to run and I heard the boys come back in the door with Megan. Parent-teacher conferences for other schools in the district so the boys didn't have school. I guess my Friday home alone was not to be.
PM: 5.3 miles, averaged 8:26. HR 140.
Went out a bit later than I typically do and my legs were much faster than when I only put 4-5 hours between runs.
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| Saucony Kinvara 13 Miles: 8.00 | Saucony Kinvara 13 #2 Miles: 5.30 |
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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: 3 hours 9' outside (56.4 miles). 210W. HR 139. 17.9 MPH.
I had planned on 4 hours total, but I didn't get out early enough as I was going back and forth on chancing the rain. It was sunny all morning and then really clouded in. I managed to stay mostly dry and had a great ride despite some ugly winds.
I took a few top 10s and wish I would have really jumped on some of the segments, particularly the one where I think I had a tailwind. It is hard to tell as in the midwest you can turn in three directions and still feel like you have a headwind. I was pretty happy with the pace and effort.
Looks like we are having more typical March weather this week, but I will get in more running miles. Hoping to get back up into the sixties or seventies this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 35.50 | 0.00 | 0.00 | 0.00 | 35.50 |
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| Saucony ISO Freedom 3 Miles: 8.40 | Saucony Kinvara 13 Miles: 15.80 | Saucony Freedom 5 Miles: 6.00 | Saucony Kinvara 13 #2 Miles: 5.30 |
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