Miles:
10325 total / 0 in 2017
Goal:

Age 60 and running since Nov, 2010. PR’s – 5k 22:07, 10k 48:30, HM 1:47:50. 2015 Goals: < 22:00 5k, < 1:47 HM, < 3:50 Marathon

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Ralph logged 10325 miles.

Last workout almost 2 years ago. Help get them back on track!

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Entries

  1. RUN
    good Alternating Tempo Run 8.69 mi 01:19 09:06 pace

    1.7 mile slow warm up, then 6 miles at 8:13 / 7:50 / 8:12 / 7:48 / 8:15 / 7:44 + 1 mile slow cool down.

    Heart Rate: Average=145, 99th Percentile=164

    Weather: Clear, Min./Max.: 47.2 'F/50... read more

  2. RUN
    good Easy Run 4.35 mi 00:45 10:20 pace

    Slow warm up + the rest easy.

    Heart Rate: Average=135, 99th Percentile=152

    Weather: Clouds Min./Max.: 46.0 'F/46.9 'F; Humidity: 97.6%; Dew point: 45.7 'F

    Lap 1, 1.00 miles,... read more

  3. RUN
    good 2016 Mardis Gras Mambo 10k 6.24 mi 00:50 08:03 pace

    Did not feel like I could push it this morning. Heart rate a bit high for the entire race. Still did Ok. 89th overall and 5th in age group.

    Heart Rate: Average=162, 99th Percentile=167

    Wea... read more

  4. RUN
    good Easy Run 7 mi 01:09 09:54 pace

    Slow warm up mile plus the rest easy.

    Heart Rate: Average=133, 99th Percentile=149

    Weather: Partly Clouds, Min./Max.: 42.3 'F/53.3 'F; Humidity: 92.1%; Dew point: 44.9 'F

    La... read more

  5. RUN
    good Pre Race Day Workout 3.13 mi 00:33 10:28 pace

    Walking warm up then easy for two miles total then another mile with 4 x 20 second strides with 1 minute jogging rest. 10k race tomorrow.

    Heart Rate: Average=132, 99th Percentile=157

    Weather... read more

  6. RUN
    good Easy Run 5.17 mi 00:55 10:34 pace

    Short walk then the rest easy.

    Heart Rate: Average=129, 99th Percentile=145

    Weather: Clear, Min./Max.: 50.5 'F/52.4 'F; Humidity: 91.4%; Dew point: 48.5 'F

    Lap 1, 1.00 miles... read more

  7. RUN
    good Speed Work 5.13 mi 00:55 10:43 pace

    Warm up + 10 x 1 minute fast @ 6:41 avg pace with 1 minute rests + cool down.

    Heart Rate: Average=130, 99th Percentile=161

    Weather: Clear, Min./Max.: 33.7 'F/34.7 'F; Humidity: 75.1... read more

  8. RUN
    good Easy Run 9 mi 01:32 10:13 pace

    Slow warm up mile + 8 easy for a total of nine. Was scheduled for 10 but only had time available to run nine.

    Heart Rate: Average=133, 99th Percentile=143

    Weather: Clear, Min./Max.: 40.9 &#x... read more

  9. RUN
    good Pre Race Workout 7.13 mi 01:13 10:17 pace

    Slow walk Jog warm up for 2 miles + 2 x 1 mile @ 7:18/mi pace with 4 minute walking rest between miles + 2 x .25 miles @ 6:59/mi avg pace + 2 mile easy cool down.

    Heart Rate: Average=135, 99th P... read more

  10. RUN
    good Easy Run 5.64 mi 01:00 10:38 pace

    Walk/jog warm up + the rest easy for a total of 60 minutes.

    Heart Rate: Average=128, 99th Percentile=144

    Weather: Clear, Min./Max.: 30.9 'F/32.8 'F; Humidity: 91.4%; Dew point: 29.1... read more

  11. RUN
    good Steady Run 7.51 mi 01:12 09:33 pace

    2 mile Walk/Jog warm up + 4 miles steady run @ 8:14 avg pace + 1.5 miles easy for a cool down.

    Heart Rate: Average=139, 99th Percentile=159

    Weather: Partly Clouds, Min./Max.: 36.9 'F/45.... read more

  12. RUN
    good Easy Run 5.02 mi 00:51 10:13 pace

    Walking warm up then the rest easy for a total of five miles.

    Heart Rate: Average=133, 99th Percentile=149
    Weather: Clear, Min./Max.: 43.7 'F/48.1 'F; Humidity: 56.6%; Dew point: 31.4... read more

  13. RUN
    good Tempo Intervals 9.13 mi 01:26 09:23 pace

    2 mile walk/jog warm up + 5 x 1 mile @ 7:47 avg pace with 45 second walking rest between each mile + .5 mile @ 6:59 pace + 1.5 mile jog/walk cool down.

    Heart Rate: Average=142, 99th Percentile=1... read more

  14. RUN
    good Easy Run 4.31 mi 00:47 10:47 pace

    5 minute warm up walk + 4 miles easy. Just getting in a few miles today and keeping the heart rate low.

    Heart Rate: Average=127, 99th Percentile=144
    Weather: Clouds, 13c/55f, 97%RH

    Lap 1, 0... read more

    • Shelly
      Shelly

      great job on the easy run

      almost 2 years ago Like

    • Cammy H.
      Cammy H.

      Your easy runs are my fast ones! Great job on your easy run day!

      almost 2 years ago Like

  15. RUN
    great Speed Development 6.55 mi 01:16 11:34 pace

    Warm Up + 10 x 200 meters at 5:38 pace (100m @ 6:45, 100m fast as can) + 2 mile slow cool down.

    Heart Rate: Average=133, 99th Percentile=158
    Weather: Chance Rain, 22c/72f, 90%RH

    Lap 1, 1.00 mile... read more

    • Cammy H.
      Cammy H.

      I am so happy that you are back!! Great run!! And thanks so much for joining my challenge. :)

      almost 2 years ago Like

  16. RUN
    tired Long Run 14 mi 02:18 09:50 pace

    14 miles easy. Started out later than usual and tired from lack of sleep from the late football game so I was struggling at the end with the sun beating down. The humidity sucked as usual. Got i... read more

  17. RUN
    great VO2 Max Workout 8.58 mi 01:29 10:23 pace

    2 mile warm up (5 minute walk then slow jog) + 12 x 400m @ 6:55/mi avg with 2 minute walking rest between intervals + 2 mile cool down. Ended up running the intervals slightly faster than the targ... read more

  18. RUN
    great Easy Run with Surges 14.05 mi 02:14 09:31 pace

    Easy run with surges: Mile 1 was a slow warm up, 5 at an easy pace, then 7 x 90 second surges at 6:57/mi avg (7:13/7:12/7:00/6:50/6:47/6:50/6:49) with 5 minute easy rest periods between surges, th... read more

  19. RUN
    good Steady Run 8 mi 01:13 09:07 pace

    1 mile easy warm up + 6 mile steady run (8:40/8:20/8:20/8:23/8:19/8:13) + 1 mile easy cool down. The cool front has started through as the breeze was from the North and the dew point finally dropp... read more

  20. RUN
    blah Running 4.52 mi 00:48 10:36 pace

    Half mile walk, 1 mile slow warm up, 3 miles easy. Warm and humid again. Looking forward to a day or so of cooler and drier weather this weekend.

    Heart Rate: Average=129, 99th Percentile=157
    ... read more