POWERismylastname's friends
November 18, 2008
Lunch Run to the Boat House- Distance 7.00 miles
- Time 00:56:42
- Average Speed 7.41 mph
- Average Pace 8:06 min/mile
- Heart Rate Average 146.00 bpm
- Heart Rate Max 164.00 bpm
- Elevation 25.00 feet
- Resting Heart Rate 65.00 bpm
0 comments
Hesitant to run on a questionable ankle; however, running in a single plane was not an issue. Focused on turnover on the return trip. This time around my HR increased a bit with no real speed gain. Will need to re-work my running form if this keeps up.
28:04 out @142 avr HR
28:37 back @150 avr HR
URL for this route is: http://www.gmap-pedometer.com/?r=2402207
November 16, 2008
MonteWarmest day in a while. Wind from north so I ran agains wind on hyway.8:12/7:41/7:36/7:05/ and 7:37 plus a couple of minutes.
November 16, 2008
Forest Park - Leif Erickson Rd from Thurman Trailhead- Distance 17.90 miles
- Time 03:07:42
- Average Speed 5.72 mph
- Average Pace 10:29 min/mile
- Heart Rate Average 149.00 bpm
- Heart Rate Max 169.00 bpm
- Elevation 400.00 feet
- Resting Heart Rate 65.00 bpm
0 comments
Dry, low to mid 50's, and sunny can't be beat in Forest Park.
Rolled the left ankle twice when looking around at how awesome it is to have such an incredible park within 10 minutes of the house.
Ilana, Tim, Diane, and I all ran our own paces for this timed run. I thought I would have a negative split and actually finish right at the time limit. However, the winding, rolling hills plus the ginger ankle slowed me a bit.
Out 1:33:48
Back 1:32:54
November 15, 2008
Spin Class- Time 00:50:00
- Heart Rate Max 170.00 bpm
- Heart Rate Average 141.00 bpm
- Resting Heart Rate 65.00 bpm
0 comments
Hollywood 24 Hour Fitness
Instructor: Adrienne
Another great class. Felt the run from the night before.
November 15, 2008
MonteAfter dark with wind letting up. Streets and 5 laps around track.
November 14, 2008
Duniway Park - Track Workout- Distance 7.90 miles
- Time 01:01:53
- Average Speed 7.66 mph
- Average Pace 7:49 min/mile
- Heart Rate Average 182.00 bpm
- Heart Rate Max 152.00 bpm
- Elevation 25.00 feet
0 comments
1.5 mile warm up, 1.65 cool down
4 miles tempo (goal: 7:20)
Lap breakdown:
1:48@136 HR avr
1:50@151
1:51@154
1:47@156
1:49@159
1:51@161
1:46@162
1:50@162
1:49@162
1:50@165
1:50@165
1:48@167
1:46@170
1:46@171
1:45@172
1:44@174
1:44@178
Hmm. Ran an extra lap?! 4.25 miles in 30:40 (pace of 7:13) is close enough to goal.
Interesting progression of effort/fatigue/running form vs avr HR.
November 14, 2008
Fremont NE. Dark with light rain and windy from the north. Ran up street over the bridge crossing rr tracks and grain elevators and back down to street level and first traffic light. Then back with wind. out 8:50 return 7:30.
November 13, 2008
MonteWarm for a fall evening. I was planning on the full moon coming up and lighting the roads but it stayed behind clouds until the run was over. Section around airport then 1/2 mile west to add a mile. Shins bothered a little along with more generic pains in legs.
November 12, 2008
Spin ClassHollywood 24 Hour Fitness
Instructor: Brandy
Okay class overall; however, her "you're almost done" starting halfway through the session was a bit early...
November 12, 2008
Pueblo,co. Night time run on river bike path. Almost full moon.
