Phil
Not a lot to say about this one. Last workout whilst "on-call" for work, so I was happy to finish it without interruption. Only lost a .25 mile cool down on the other night's run. Average... read more
- Site:
- http://www.arunningfool.com
- Miles:
- 2019 total / 130 in 2012
- Goal:
To find the right balance of strength training and endurance training to satisfy both of my personalities. So far it's always been one or the other.
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Phil logged 2019 miles.
Last workout 15 days ago. Help get them back on track!
Entries
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VELO
good On the trainer... again 13 mi 00:46 17.1mph pace
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RUN
good 3.5 mid tempo run 3.53 mi 00:26 07:17 pace
This is the first run in a long time that just felt good. The weather was perfect and I even though I'm "on-call" for work, I managed to sneak in the run without interruption. Pace was ac... read more
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RUN
good 1.5 short tempo run with 1 mi... 3.22 mi 00:24 07:32 pace
Worked late, slogged home through the pouring rain in Atlanta traffic and got out the door just in time for the rain to intensify. Got through the warm up and 1.5 tempo part of the run before work ... read more
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VELO
good 8 mi 00:28 17.4mph pace
Post work trainer ride. Pushed the bigger gear for this ride, so cadence was lower (92), but pace was higher. Legs are starting to come around
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RUN
good 2 400s and an 800 + 1 mile wa... 3.36 mi 00:25 07:32 pace
After work, dark, windy and on-call, so mentally, this one sucked. Physically it felt good.
Mile 1: 7:39
400: 1:36
200: 1:02
400: 1:40
200: 1:05
800: 3:22
200: 1:01
1 mile cool down: 7:53 -
VELO
good Post strength training sprint 4 mi 00:13:28 17.8mph pace
OK, it wasn't really a sprint, but it was a little quicker than I normally manage on the trainer. Pushed a bigger gear, cadence averaged 94
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VELO
Relaxed spin on the trainer 12 mi 00:43 16.7mph pace
Went pretty easy the first 11 miles then sprinted the last mile.
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RUN
Treadmill run 3.5 mi 00:26 07:29 pace
Didn't want to get up at 5am to get this run in before the wife went to work and didn't want to run on the roads on a Saturday night after she got home, so I hit the treadmill for this run. I reall... read more
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RUN
1 mile short tempo run with 1... 3.13 mi 00:23 07:28 pace
Again, the warm up and cool down was too fast, and the short tempo mile was far faster than the program I'm "following" called for, but it just felt good.
Mile 1: 7:38
Mile 2: 7:15
Mile... read more -
VELO
8 miles on the trainer 8 mi 00:29 16.8mph pace
Took it easy, just trying to keep the cadence over 90. Averaged 93, felt good.
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RUN
FIRST 5K intermediate workout... 3.48 mi 00:27 07:39 pace
Ah, windy and rainy, the perfect weather for running in circles.
1 mi. warm up: 8:07
400 meter interval: 1:28
200 meter rest: :58
400 meter interval: 1:38
200 meter rest: 1:01
400 meter interval: ... read more -
VELO
good 11 on the trainer 11 mi 00:41 16.1mph pace
Relaxed 11 miles on the trainer to wrap up the week. Thought about going outside, but decided I just don't have the gear for cycling with a chill in the air.
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RUN
3.13 mid tempo run 3.13 mi 00:24 07:47 pace
5:25 am and 23 degrees out there and I was burning up. Clearly I took my layering a little too seriously. Pace was supposed to be 7:56, as usual I started out a little faster than that, but for wha... read more
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VELO
good Easy eight on the trainer 8 mi 00:31 15.5mph pace
Very relaxed spin on the trainer just to sweat a little. In retrospect I wonder if this hurt my early Saturday morning run, but such is life.
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RUN
good 1 mile short tempo, with 1 mi... 3 mi 00:23 07:38 pace
Warm up/cool down was too fast, and the pace on the "tempo" mile was far faster than my training program calls for, but the run felt really natural. I can't help but wonder if I'm not sho... read more
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VELO
good 8.35 on the trainer 8.35 mi 00:30 16.7mph pace
Don't remember much at all about this ride. I think I did hard effort interspersed with easy efforts. Garmin tells me cadence was 92.
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RUN
FIRST 5K intermediate workout... 3.1 mi 00:24 07:44 pace
I'm still not there, but think I'm starting to get the hang of proper pacing. Another run finish just as the rain started coming down. Shorts and short sleeves in January is nice.
1 mi. warm up: 8... read more
- FIT
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VELO
good 10 mi 00:36 16.5mph pace
Nice relaxed spin on the trainer. Pleased that this relaxed effort is an improvement over hard efforts just a a couple of weeks ago. It's good to see my fitness is improving somewhere.
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RUN
3.13 mid tempo run 3.13 mi 00:24 07:43 pace
It's become clear to me that I have no idea about pacing, but I'm trying to get better so I can hopefully train smarter and avoid the burnout that always hits me after 6-7 months of running, which ... read more
Phil
It's totally the cold weather! Great job regardless!
about 1 month ago • Like