Miles:
18013 total / 464 in 2017
Goal:

Ordnance 100K, MUC50M, AR50, Revel MC 26M, QS100K, Ohlone50K, SB100, RDV100M, Bear100, DC50? Chimera100?, Big Foot 120M?, TNFSF50, 12 lb wt loss

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Franco logged 18013 miles.

Last workout 9 months ago. Help get them back on track!

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Entries

  1. RUN
    good easy progressive TM long run@2% 21 mi 03:22 09:38 pace

    1 mi x 2 @ 4.1-6.3, 1 mi x 8 @ 4.1-6.4, 1 mi x 5 @ 4.1-6.5, 1 mi x 5 @ 4.1-6.6, 1 mi @ 6.7-7.8mph, 2% grade
    AveHR=152, MaxHR=188m 78%Z1/Z2, 26% Z3
    https://connect.garmin.com/modern/activity/160591... read more

  2. RUN
    good progressive TM hills @12%, Ga... 4 mi 01:02 15:31 pace

    1 mi x 4 @ 3.0-3.7, 3.8-3.8, 3.9-4.8, 4.0-6.0mph, 12% grade
    AveHR=141, MaxHR=194
    https://connect.garmin.com/modern/activity/1603999546

  3. RUN
    good easy progressive TM run@2% 8 mi 01:13 09:07 pace

    1 mi x 8 @ 4.1-6.3, 4.1-6.4, 4.1-6.5, 6.6, 6.7, 6.8, 6.9-7.0, 7.1-8.3mph, 2% grade
    AveHR=148, MaxHR=173
    https://connect.garmin.com/modern/activity/1603810710

  4. RUN
    good easy fartlek TM run @2% / volume 9 mi 01:24 09:23 pace

    1 mi x 9 @ 4.0-6.3, 4.1-6.4, 4.1-6.4, 4.1-6.5, 4.1-6.6, 4.1-6.7, 4.1-6.8, 4.1-7.0, 4.1-8.3mph, 2% grade

  5. RUN
    with smeagol 0.87 mi 00:30

    with smeagol

  6. RUN
    good progressive TM run @2% 8 mi 01:09 08:37 pace

    progressive TM run@2%
    1 mi x 8 @ 6.6, 6.7, 6.8, 6.9, 7.0, 7.1, 7.2, 7.3-8.1mph, 2% grade

  7. RUN
    good TM intervals 11.25 mi 01:40 08:54 pace

    w/u: 2 mi @ 4.0-8.2mph, 2%
    6 x 1 mi intervals, 0.25 recovery
    1 mi x 6 @ (7.8-8.0, 7.9-8.1, 7.9-8.1, 7.9-8.1, 7.9-8.1, 8.0-8.2, 8.0-8.3mph, 0.25 mi recovery x 5 @ (4.0-6.3, 4.0-6.7, 4.0-6.7, 4.0-6.... read more

  8. RUN
    good c/d after tempo 2 mi 00:17 08:39 pace

    2 mi @ 6.5-7.8mph, 2%

  9. RUN
    good TM progressive tempo 8 mi 01:02 07:48 pace

    1 mi x 8 @ 7.5, 7.6, 7.6, 7.6, 7.7, 7.7, 7.7, 7.8-8.2mph
    Didn't think that i'd be able to pull this off since i haven't been running at this pace for a long time.
    https://connect.g... read more

  10. RUN
    good 2 mi w/u 2 mi 00:17 08:26 pace

    2 mi

  11. RUN
    alright easy progressive TM run@2% 16 mi 02:37 09:48 pace

    Had difficulty starting this due to lower back pain. It took 3 miles before the paid subsided.
    1 mi x 16 @ 4.0-6.3, 4.0-6.3, 4.0-6.3, 4.0-6.4, 4.0-6.4, 4.0-6.4, 4.0-6.4, 4.0-6.4, 4.0-6.5, 4.0-6.5, ... read more

  12. RUN
    good easy progressive TM run@2% 11 mi 01:41 09:08 pace

    1 mi x 11 @ 4.0-6.4, 4.0-6.5, 4.0-6.6, 4.0-6.7, 4.0-6.8, 4.0-6.9, 4.0-7.0, 4.0-7.1, 4.0-7.2, 4.0-7.3, 7.4-8.3mph, 2% grade
    AveHR=146, 95% in Z1/Z2
    https://connect.garmin.com/modern/activity/15887... read more

  13. RUN
    good Easy progressive TM run@2% 14 mi 02:12 09:27 pace

    1 mi x 14 @ 4.0-6.3, 4.0-6.3, 4.0-6.4, 4.0-6.4, 4.0-6.5, 4.0-6.5, 4.0-6.6, 4.0-6.6, 4.0-6.7, 4.0-6.7, 4.0-6.8, 4.0-6.9, 4.0-7.1, 7.2-8.5mph, 2% grade

  14. RUN
    good Progressive TM run@2 % 8 mi 01:04 08:01 pace

    1 mi x 8 @ 6.8-6.9, 7.0-7.1, 7.2-7.3, 7.4-7.6, 7.7-7.8, 7.9-8.0, 7.6-7.7, 7.8-8.1mph, 2% grade

  15. RUN
    good easy progressive TM run @2% 8 mi 01:16 09:31 pace

    1 mi x 8 @ 4.0-6.3, 4.0-6.3, 4.0-6.3, 6.4, 6.5-6.6, 6.7-6.8, 6.9-7.1, 7.2-8.1mph, 2% grade
    AveHR=144, 85% Z1 and Z2
    https://connect.garmin.com/modern/activity/1580741003

  16. RUN
    good easy TM long run @2% 18 mi 02:56 09:48 pace

    1 mi x 3 @ 4.0-6.3, 4.0-6.3, 4.0-6.3mph,
    8 mi @ 6.3mph,
    1 mi @ 4.0-6.3mph,
    4 mi @ 6.3mph,
    1 mi x 2 @ 6.3-6.5, 6.8-8.1mph, all @ 2% grade
    AveHR=137,MaxHR=178, 85%Z1, 8%Z2
    https://connect.garmi... read more

  17. RUN
    good easy TM run @2% 5.26 mi 00:56 10:38 pace

    1 mi x 4.0-6.4, 4.0-6.5, 4.0-6.6, 4.0-6.8, 3.5-8.0mph, 2% grade

  18. RUN
    good TM intervals 9.13 mi 01:20 08:46 pace

    1 mi x 7 @ (7.5-7.6, 7.6-8.0, 7.7-8.1, 7.7-8.1, 7.8-8.2, 7.8-8.2, 7.9-8.3mph), 0.25 mi rest in-between @ 4.0-4.1mph
    0.63 mi cooldown at 7.5-8.0mph

  19. RUN
    good Still heavy... easy fartlek T... 8 mi 01:25 10:36 pace

    Still heavy... easy fartlek TM run@2%
    1 m x 8 @ 4.1-6.4, 4.1-6.5, 4.1-6.6, 4.0-6.7, 4.0-6.9, 4.0-7.2, 4.0-7.4, 4.0-8.1mph, 2% grade

  20. RUN
    good easy fartlek TM run @2%, norm... 12 mi 02:16 11:18 pace

    easy fartlek TM run @2%, normal weight+6lbs
    took it real slow in the beginning due to temporary weight gain by over 6 lbs due from heavy eating in the past few meals since my last run
    1 mi x 12 @4... read more