Site:
http://fellrnr.com
Miles:
16473 total / 1600 in 2013
Goal:

Qualify for the US Team for the 24 Hour World Championships in 2014. Also break 150 miles in 24 hours. (NB: all friend requests accepted)

Jonathan Savage ran: I got out a bit earli...

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  • 22 miles
  • 03:10 time
  • 08:32 pace
  • 1395 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good 22.3 mi 03:10 08:32 pace

I got out a bit earlier and I took it slowly this morning because of the heat. I stayed well hydrated, and didn't push it.

Cumulative distance: 100.30 miles/7 days, 192.18 miles/14 days, 335.26 miles/28 days,
Heart Rate: Average=126, 43% VO2max (http://fellrnr.com/wiki/Heart_Rate)
TRIMP 190, Weekly TRIMP 1216, Monotony 1.25, Training Strain 1517
Fitness (CTL) 321, Fatigue (ATL) 195, Performance (Fitness-Fatigue) 126
Fitness (CTL/monotony) 302, Fatigue (ATL*monotony) 222, Performance (Fitness-Fatigue) 80
Average Cadence=91 (http://fellrnr.com/wiki/Cadence)
Efficiency=136.1 (http://fellrnr.com/wiki/Running_Efficiency_Calculator)
Min./Max.: 73.1 'F/85.4 'F; Humidity: 81.7%; Dew point: 71.4 'F; Wind Speed: 1.3 mph; Precipitation: 0.0mm
7 (http://fellrnr.com/wiki/Zeo_Sleep_Monitor)
Sleep- ZQ Score: 78, Sleep- Deep time: 01:12:00, Sleep- REM time: 01:21:00, Sleep- Light time: 04:25:00
Lap 1, 8:47 min/mi, 38% VO2max, Cadence 92, Efficiency=142.8
Lap 2, 8:33 min/mi, 40% VO2max, Cadence 92, Efficiency=142.7
Lap 3, 8:34 min/mi, 41% VO2max, Cadence 92, Efficiency=140.7
Lap 4, 9:04 min/mi, 40% VO2max, Cadence 92, Efficiency=133.3
Lap 5, 8:44 min/mi, 41% VO2max, Cadence 92, Efficiency=138.4
Lap 6, 8:55 min/mi, 47% VO2max, Cadence 92, Efficiency=123.5
Lap 7, 8:56 min/mi, 43% VO2max, Cadence 92, Efficiency=130
Lap 8, 8:45 min/mi, 41% VO2max, Cadence 93, Efficiency=137.4
Lap 9, 8:53 min/mi, 41% VO2max, Cadence 92, Efficiency=135.6
Lap 10, 8:44 min/mi, 41% VO2max, Cadence 92, Efficiency=138.1
Lap 11, 8:28 min/mi, 42% VO2max, Cadence 93, Efficiency=139.3
Lap 12, 8:49 min/mi, 44% VO2max, Cadence 92, Efficiency=131
Lap 13, 8:42 min/mi, 43% VO2max, Cadence 92, Efficiency=135.1
Lap 14, 8:55 min/mi, 45% VO2max, Cadence 92, Efficiency=126.7
Lap 15, 8:25 min/mi, 45% VO2max, Cadence 94, Efficiency=134.2
Lap 16, 8:29 min/mi, 44% VO2max, Cadence 94, Efficiency=135.4
Lap 17, 8:35 min/mi, 47% VO2max, Cadence 94, Efficiency=128.9
Lap 18, 8:16 min/mi, 53% VO2max, Cadence 94, Efficiency=122.9
Lap 19, 8:19 min/mi, 56% VO2max, Cadence 95, Efficiency=117.8
Lap 20, 8:40 min/mi, 47% VO2max, Cadence 92, Efficiency=128
Lap 21, 8:42 min/mi, 49% VO2max, Cadence 93, Efficiency=122.9
Lap 22, 8:25 min/mi, 50% VO2max, Cadence 95, Efficiency=125.9

11 months ago via Fellrnr.com SportTracks Plugin

  • Trailmike
    Trailmike
    Trailmike

    Smart to get out early, nice run today !!

    11 months ago • Like

  • Richard S.
    Richard S.
    Richard S.

    Looks like you are thriving again quickly after the midnight boogie run Jonathan. btw - what time do you run in the mornings for your 3-3.5hr runs? do you use a loop or out and back?

    11 months ago • Like

  • Bill W.
    Bill W.
    Bill W.

    very nice week....!

    11 months ago • Like

  • John D.
    John D.
    John D.

    Love it!

    11 months ago • Like