Ralph
One mile warmup followed by 2 x (.75 @ 10k pace then .75 @ marathon pace). Passed a mother duck and her seven children strolling across the street by the lake. It was a pleasant morning for this ... read more
- Miles:
- 4847 total / 775 in 2013
- Goal:
Age 58 and running since Nov, 2010. PR’s – 5k 22:39, 10k 50:17, HM 1:52:47. 2013 Goals: Sub 22.5 min. 5k, sub 50 min. 10K, Sub 4 hour marathon.
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Entries
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RUN
good Through the Neighborhood 4.04 mi 00:35 08:45 pace
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VELO
good Cross Training - Cycling 12.73 mi 00:45 16.9mph pace
Rode through the neighborhood for some low impact aerobic work.
Heart Rate: Average=147, 99th Percentile=154, 78% HRR, 73% VO2max
Weather: Chance Thunder, Min./Max.: 67.9 'F/68.2 'F; Hu... read more-
Hi-five:
Nice riding Ralph! Already close to 70 at this time of the day. Now I'm really glad I live where I do! But I'm sure you do too. :+)
2 days ago
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Thinking about it. You running?
2 days ago • Like
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If I can get out of work I will but right now I'm scheduled to work
2 days ago • Like
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RUN
good Easy run through the neighbor... 4.29 mi 00:40 09:19 pace
Forty minutes mostly easy with some strides thrown in over the last mile or so. Summer and the humidity have arrived.
Heart Rate: Average=148, 99th Percentile=160, 79% HRR, 74% VO2max
Weather: Ch... read more-
Nice Job:
Nice easy run! Yep, summer has finally arrived. You are even further South than me with higher humidity! I love Alabama though, along with the heat and humidity. :) Great work today. Your pace is looking good!
3 days ago
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Hi-five:
Great run in the heat Ralph! Our summer starts around June 21rst. Yours starts ahead of us? lol :+D
3 days ago
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Fantastic run in the heat and humidity!!
3 days ago • Like
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FIT
great Cross Training - Rowing 4.88 mi 00:40 08:13 pace
I substituted a four mile run with 40 minutes on the rower for some strength and aerobic work.
Heart Rate: Average=126, 99th Percentile=133, 61% HRR, max=133, 54% VO2max
Average Cadence=23.2 strok... read more -
RUN
good EA High School Track - Tempo Run 4.04 mi 00:36 08:58 pace
One mile easy followed by three at my target marathon pace. I threw in a couple of strides over the last lap so the final mile was a little quicker.
Heart Rate: Average=148, 99th Percentile=161... read more
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Very nice pace too!
6 days ago • Like
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Nice Job:
Great track run Ralph! Good job!
6 days ago
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RUN
good Comite River Trails 4.86 mi 01:00 12:24 pace
Good workout. If these trails and humidity don't toughen me up nothing will.
Heart Rate: Average=153, 99th Percentile=164, 83% HRR, 79% VO2max
Weather: Partly Clouds, Min./Max.: 75.2 'F... read more-
Awesome trail miles Ralph! And yes the humidity is definitely a challenge!
7 days ago • Like
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Sounds tough! Well done.
7 days ago • Like
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You Rock:
You're already tough Ralph! ;+)
7 days ago
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Good trail run Ralph! I am counting on the trails and humidity! :) They will toughen us up for sure!
6 days ago • Like
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VELO
great Cross Training on the Cycle 12.52 mi 00:46 16.4mph pace
Through the neighborhood for some low impact aerobic work.
Heart Rate: Average=135, 99th Percentile=145, 69% HRR, max=146, 63% VO2max
Weather: Thunder, Min./Max.: 70.7 'F/71.0 'F; Humidi... read more -
RUN
great Four Mile Fartlek through the... 4 mi 00:35 08:38 pace
Out at 4:00 AM for 4 miles at varying paces. First miile easy and last mile at 7:26.
Heart Rate: Average=151, 99th Percentile=167, 81% HRR, 77% VO2max
Weather: Chance Thunder, Min./Max.: 62.5 ... read more-
You're an Inspiration:
Great early morning run Ralph! :+D
9 days ago
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FIT
good Cross Training - Rowing 3.78 mi 00:30 07:56 pace
Light day today. Thirty minutes on the rower for some strength and aerobic work.
Heart Rate: Average=136, 99th Percentile=146, 70% HRR, 64% VO2max
Average Cadence=23.5 strokes per minute
Weather:... read more -
RUN
great 4:00 AM run through the neigh... 4.44 mi 00:40 09:00 pace
I went out and ran 40 minutes without any real plan. Just fell into a comfortable pace and ran. A lot of fours in there this morning.
Heart Rate: Average=148, 99th Percentile=153, 79% HRR, 74%... read more
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RUN
good Easy Run through the neighbor... 7.03 mi 01:09 09:46 pace
My off season schedule called for seven easy miles this morning so that is what I did.
Heart Rate: Average=141, 99th Percentile=145, 73% HRR, 68% VO2max
Weather: Clear, Min./Max.: 60.1 'F/60.... read more -
RUN
good Red Bug Hill Trail 5k Race 2.92 mi 00:30 10:11 pace
That was brutal but I managed to get first place in the 50/59 age group. My Garmin did not show 3.1 miles but the hills and trenches were probably not measure accurately. It was a muddy mess afte... read more
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Congrats:
Well done on 1st place Ralph! Its sounds awful, &, yet it sounds like fun too!
14 days ago
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Congrats:
First place....That is awesome!!!
12 days ago
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VELO
great Cross Training Cycling 13.13 mi 00:47 16.8mph pace
I rode through the neighborhood for some low impact aerobic work.
Heart Rate: Average=136, 99th Percentile=142, 69% HRR, 63% VO2max
Weather: Chance Thunder, Min./Max.: 62.7 'F/63.5 'F;... read more-
Lovely cross training miles.
16 days ago • Like
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Nice Job:
Very nice ride!!:)
16 days ago
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RUN
great Fartlek through the neighborhood 3.57 mi 00:30 08:24 pace
Thirty minutes with no target except to run different paces for varied distances.
Heart Rate: Average=150, 99th Percentile=157, 82% HRR, 78% VO2max
Weather: Partly Clouds, Min./Max.: 58.5 '... read more-
You Rock:
Whoot! Very well done! :+)
17 days ago
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RUN
great Run through the neighborhood 3.32 mi 00:30 09:02 pace
Short run through the neighborhood. I just ran without any target. I threw in a few surges and did some strides along the way.
Heart Rate: Average=143, 99th Percentile=151, 80% HRR, 75% VO2max... read more
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Cheers:
Well done Ralph! :+)
18 days ago
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Nice Job:
Awesome work Ralph... !
18 days ago
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FIT
great Cross Training - Rowing 3.82 mi 00:30 07:51 pace
I spent thirty minutes on the rowing machine for some strength and aerobic cross training.
Heart Rate: Average=137, 99th Percentile=149, 70% HRR, 65% VO2max
Average Cadence=23.8 strokes per minute... read more -
RUN
good Short Tempo run through the n... 3.55 mi 00:30 08:27 pace
Birthday (58th) Tempo Run. One mile easy followed by two miles at tempo pace (7:47) followed by a half mile cool down @ 8:47 pace. Another beautiful morning in South Louisiana.
Heart Rate: Avera... read more
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Very speedy today!
20 days ago • Like
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RUN
great Hooper Road Park - Trails 6.02 mi 01:01 10:05 pace
About 4.75 on the trails and finished up on the road to get in six miles total. What a beautiful morning. Record cold for this date. Looks like we are in for another cool day tomorrow so the pla... read more
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VELO
great Cross Training on the Cycle 12.54 mi 00:46 16.5mph pace
Cycled through the neighborhood for some low impact aerobic work.
Heart Rate: Average=137, 99th Percentile=144, 70% HRR, 64% VO2max
Weather: Thunder, Min./Max.: 65.6 'F/65.6 'F; Humidity... read more -
RUN
great Fartlek through the neighborhood 3.01 mi 00:28 09:09 pace
Varied my paces randomly for a few miles on another humid morning. Fun.
Heart Rate: Average=145, drift=12.9 BMP, 99th Percentile=158, 76% HRR, 72% VO2max
Weather: Thunder, Min./Max.: 67.1 'F... read more
Great miles and pace.Sounds like a beautiful run. :)
about 1 hour ago • Like