lvtorun's friends
December 14, 2008
Springwater Corridor- Distance 20.00 miles
- Time 03:13:57
- Average Speed 6.19 mph
- Average Pace 9:41 min/mile
- Heart Rate Average 146.00 bpm
- Heart Rate Max 171.00 bpm
- Elevation 25.00 feet
- Resting Heart Rate 65.00 bpm
1 comment
Winter Weather Warning!
32 degrees, 20 mile an hour gusts, snow.
Okay, let's run 20...like the idiots we are.
137:29 out
136:28 back
It's amazing to think that Ilana and I actually pulled off a negative split considering the last 2 miles were into the wind, at a noticeable incline, and fatigued. There's a good chance the last mile was 14 minutes....
December 13, 2008
Spin Class- Time 00:55:22
- Heart Rate Max 176.00 bpm
- Heart Rate Average 150.00 bpm
- Resting Heart Rate 65.00 bpm
0 comments
December 11, 2008
Lunch Run to the Boat House- Distance 7.00 miles
- Time 00:54:55
- Average Speed 7.65 mph
- Average Pace 7:50 min/mile
- Heart Rate Average 159.00 bpm
- Heart Rate Max 180.00 bpm
- Elevation 25.00 feet
- Resting Heart Rate 65.00 bpm
0 comments
Felt far better than Tuesday, same route, and negligibly faster. Negative split from turn-around with considerably higher avr HR on the way back, even though I didn't seem to be trying much harder.
December 10, 2008
Pool lapsEasy technique workout
December 09, 2008
Lunch Run to the Boat House- Distance 7.00 miles
- Time 00:55:55
- Average Speed 7.51 mph
- Average Pace 7:59 min/mile
- Heart Rate Average 155.00 bpm
- Heart Rate Max 170.00 bpm
- Elevation 25.00 feet
0 comments
Dry and not too cold. Ran at a higher HR than I should have, and only gained a few seconds overall compared to Nov 18. Oh well, it was a nice day..................
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
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 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 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...
