espete01'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
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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 17, 2008
SeattleMagnolia Hills - hills with Zach. Easy paced run - legs felt lazy today. Tomorrow should be better (I hope)
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
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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
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Hollywood 24 Hour Fitness
Instructor: Adrienne
Another great class. Felt the run from the night before.
November 15, 2008
Alton Baker ParkRan solo for the first half then was joined by Toma and Robert. Nice day to run - gentle pace. Cool and foggy today - should be sunny in a couple of hours.
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
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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
Creswell RoadsRecovery run. Right leg a bit tight in area of pull/strain but all in all not too bad.
November 13, 2008
Creswell RoadsWarmed-up and ran several miles then did 35 minute circuit class. Followed up with 8+ miles to check out extend of injury. During the circuit class I extended my right leg and did what was effectively a lunge - during the first three or four I noticed that there was some tightness at the top of my quad, near the anterior pelvic area (the stretching felt good). On the next lunge I felt a tremendous pop with some associated pain - little pain, mostly scare. It was runnable without real symptoms but the area is a bit sore to touch. Hmmmm....have to get my anatomy book out and try to figure out what I did.
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
Creswell RoadsRecovery Run? It never got easier - mile 3 was as bad as mile 1 and mile 9 was as difficult as mile 3. Legs and rear-end were just toasted from yesterday. No pain - just no atp.
