Jim
2.5 mi wu. 23:40 9:28 pace
3x 3/4 mi. W/ 1/4 jog. 7:46 pace. Going up, down, and back up bridge with jog down.
2.5 mi. Moderate pace. 7:56. Pace
- Miles:
- 950 total / 102 in 2013
- Goal:
Stay healthy, run daily, workout with kettle bells. Eat as little sugar as possible. Qualify for Boston marathon 2014
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Jim logged 950 miles.
Last workout 4 months ago. Help get them back on track!
Entries
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RUN
good Bridge workout. 7.25 mi 01:01 08:24 pace
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great Beauitful cool day 6 mi 00:53 08:47 pace
Temps in the upper 50s. 6 miles 52:47. 8:47 pace. HR 147
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great Bridge workout 4 x 1/2mile wi... 7 mi 01:00 08:37 pace
2.5 ez warm up. 10 min pace
4x 1/2 mile bridge up and down. Avg 3:46 per 1 minute rest in between
2.5 mi home. Moderate pace. 19:48. 7:55 pace -
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good Long run 12 mi 01:46 08:50 pace
7 mi tempo. 1:01:41. 8:48 pace. 1 minute rest
5 mi build up. 44:30. 8:54 pace
8:51 overall pace - RUN
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good 6 mi 00:52 08:37 pace
8:38 pace. 164 HR
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great Speedwork 6 mi 00:53 08:46 pace
2 mi ez 19:11, 2 mi workout on long bridge .25 mi up hard effort (1:41 per ) with ez .25 mi jog down x 4 workout took 16:24. 2 mi moderate pace home in 17:05
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great Speedwork 6 mi 00:53 08:46 pace
2 mi ez 19:11, 2 mi workout on long bridge .25 mi up hard effort (1:41 per ) with ez .25 mi jog down x 4 workout took 16:24. 2 mi moderate pace home in 17:05
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good AM run with accelerations 4 mi 00:38 09:36 pace
9:36 pace. Finished with 9x 15 sec accelerations with 1 minute jog in between
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good 6.66 mi 01:04 09:38 pace
9:39 pace. HR 155. Coming off the flu.
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good PM run 7 mi 01:04 09:07 pace
9:07 pace. avg HR 160. Tuesday total. 11 miles. 1:41:04. 9:11 pace
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good Last run of year 6.22 mi 00:54 08:41 pace
8:41 pace. Avg hr 162. Been over a week since my last run. Between the holidays and working basketball tournament, I just couldn't squeeze a run in. Hopefully I can stay on track in 2013. Happ... read more
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RUN
great Long run 12 mi 01:42 08:28 pace
Overall pace 8:28
6 mile tempo 52:02. 8:40 pace. 1 minute rest. 6 mile build up. 49:11. 8:12 pace
Ran last 2 miles in 15 minutes. -
RUN
great AM and PM runs 13.13 mi 01:57 08:52 pace
AM: 4 miles. 38:30 9:37 pace hr 144. Easy run
PM steady state run 9.13 miles 1:18:00. 8:33 pace hr 168. Cool temps and low humidity= great run. Never felt tired or out of breath.
Jim
That's a good run!
4 months ago • Like