jdroth's friends
July 18, 2008
Midge Cramer Path- Distance 2.88 miles
- Time 00:16:29
- Max Speed 27.20 mph
- Average Speed 10.48 mph
- Average Pace 5:43 min/mile
0 comments
July 17, 2008
- Distance 41.44 miles
- Time 02:15:49
- Max Speed 34.90 mph
- Average Speed 18.31 mph
- Elevation 1326.00 feet
- Heart Rate Max 164.00 bpm
- Heart Rate Average 139.00 bpm
- Average Pace 3:16 min/mile
0 comments
Rode with the fast group on a ride east and south of town. Hellish wind for 3/4 of the ride, thank god I got into a paceline on the way home.
July 17, 2008
Midge Cramer Path- Distance 3.34 miles
- Time 00:17:53
- Max Speed 26.30 mph
- Average Speed 11.21 mph
- Average Pace 5:21 min/mile
0 comments
Took my GPS so I could track time and distance. Also took this photo:
July 17, 2008
- Distance 1.10 miles
- Time 00:20:00
- Average Speed 3.30 mph
- Average Pace 18:10 min/mile
- Heart Rate Average 122.00 bpm
- Heart Rate Max 167.00 bpm
- Elevation 2343.00 feet
- Resting Heart Rate 47.00 bpm
2 comments
Please don't laugh at this one. For once in my life something considered "intense" athletically was far too easy for me.
My plan was to run this 20 min "intense" pre programed hilly course on my treadmill once a week. Since the incline, pace, and time would all be kept constant I planned to compare HR week after week to look for improvement.
Well the intense workout labeled at 6 mph and 10% incline started with a slow 3 mph walk on a flat that slowly built to 10%. Then it dropped to flat again and started slowly raising the speed to 6 mph. After that it dropped back to a walking pace until the work out finished.
I should have gone further but I was so disappointed my plan was not going to work I just quit when the program finished. So this makes two easy days in a row. And I never plan to do those stupid programs again.
I'm probably going to a medium distance fartlek type workout before I lift.
Here is the question I pose, my highest miles/week thus far has been 12. I'm at 12 now so I'll be going over that this week, but it has been hard and my legs have dragged and the HR has been higher at lower paces later in the week. Should I repeat what I did this week next week or should I keep trying to add on miles?
July 16, 2008
- Distance 2.00 miles
- Time 00:24:30
- Average Speed 4.90 mph
- Average Pace 12:15 min/mile
- Heart Rate Average 157.00 bpm
- Heart Rate Max 169.00 bpm
- Elevation 2343.00 feet
- Resting Heart Rate 47.00 bpm
0 comments
My plan for this one is to get a true "easy" run in. I've definitely felt the extra miles early in the week so I want to get a good warm up and cool down and only that to just let the legs loosen up.
The actual workout was pretty stiff in the beginning but the legs loosened up after .75 miles or so, HR started climbing at the end so I dropped the pace to keep the HR below 170. First time I used the monitor to force myself to stay on an easy day track. I think that is the most useful part of the monitor while running is to keep from over doing it on days when you are trying to recover.
All in all good start to the week 11 miles in three days.
July 16, 2008
time trial- Distance 4.46 miles
- Time 00:12:38
- Max Speed 35.50 mph
- Average Speed 21.18 mph
- Elevation 121.00 feet
- Heart Rate Max 167.00 bpm
- Heart Rate Average 155.00 bpm
- Average Pace 2:49 min/mile
0 comments
Feeling pissed about Monday night's track result, I went out and tried to hammer my short time trial loop all out.
July 15, 2008
muddy valley long trip- Distance 29.09 miles
- Time 01:49:16
- Max Speed 34.50 mph
- Average Speed 15.97 mph
- Elevation 990.00 feet
- Heart Rate Max 162.00 bpm
- Heart Rate Average 119.00 bpm
- Average Pace 3:45 min/mile
0 comments
Lead the Tuesday slow group. Lots of stopping to let everyone catch up -- shot for a 15mph average by spinning in a low gear and watching my computer most of the time.
July 15, 2008
- Distance 3.00 miles
- Time 00:32:27
- Average Speed 5.55 mph
- Average Pace 10:49 min/mile
- Heart Rate Average 167.00 bpm
- Resting Heart Rate 47.00 bpm
1 comment
I'm calling it a tempo run because I think it is the only category I can fit it.
What it really was is this:
1 mile warm up 12 min long
1 mile steady fast run around 7 mph
1 mile cool down 12 min long
I wanted some fast miles and a bit of recovery after yesterday's long run. My HR was higher than I expected but I think that was due to lack of sleep, water, and tired muscles from yesterday. The sleep and water problems stem from being at work at 4:50 am and pounding coffee to stay awake.
Good news I weighed 158.6 today which is my lowest weight since before spraining my ankle 1.5 months ago. Progress....maybe....hopefully?
July 15, 2008
youngberg hill- Distance 14.23 miles
- Time 00:49:24
- Max Speed 31.50 mph
- Average Speed 17.28 mph
- Elevation 442.00 feet
- Heart Rate Max 155.00 bpm
- Heart Rate Average 134.00 bpm
- Average Pace 3:28 min/mile
0 comments
So freaking tired.
July 14, 2008
- Distance 4.08 miles
- Time 00:23:15
- Max Speed 19.60 mph
- Average Speed 10.53 mph
- Elevation 139.00 feet
- Heart Rate Max 176.00 bpm
- Heart Rate Average 167.00 bpm
- Average Pace 5:41 min/mile
- Average Cadence 66 rpm
0 comments
Racing the beginner class of the Portland Short Track mt. bike series -- right off the line I was in the red zone (>170bpm heart rate) and there was never really a time to coast and relax, so I just hammered the whole time, getting exhausted in the process.
