Jon
Chilly windy day, and my main goal was to keep these easy recovery miles... Which worked good, 5k time was around 46 minutes, nice and easy. Kicked up the last interval to get a 1 minute recovery ... read more
- Site:
- http://randomcommands.com
- Miles:
- 775 total / 42 in 2012
- Goal:
Weight Loss - 60lbs to date Run 5k - Corporate Challenge, Super Bowl XLV, Thrill of the Grill, Firefly Run 10k - Wounded Warrior Training for Half Marathon
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Entries
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RUN
great Robin Jomar Loopy loop 4.62 mi 01:09 14:53 pace
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RUN
great Spring Creek Double Loop 2.57 mi 00:37 14:18 pace
great morning run, legs felt strong, kept my pace controlled, then let it out a bit the last interval, run intervals of 3-6-4 with paces 11:11, 11:29, 10:49 long cooldown walk back. Ended up loopi... read more
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RUN
good ARGO Dreadmill - Wednesday Wo... 1.97 mi 00:30 15:13 pace
C25k w4 3-2-4-2-5-2 progression, jogs at 4.5 walks at 3.5. No complaints, good workout.
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RUN
good ARGO hamster wheel 1.95 mi 00:31 15:53 pace
C25k w4 workout, took the pace easy only going 4.3 on the runs and 3.5 on the walks. My heart seemed to like that not getting above 167, with an AHR of 145.
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RUN
Slow it down! Run longer! 4.5 mi 01:07 14:53 pace
Keeping it "easy"… jumped on the first couple intervals, then found my coast speed. 2/1 gallowalks.
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RUN
great Drizzly at Daylight 2.18 mi 00:30 13:49 pace
Warm up for 5 minutes then a mile steady, walked a quarter, ran to the start then cooled down. Love this trail in the morning, I wore my wind breaker, but totally could have gone in just a t-shirt... read more
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RUN
good ARGO Hamster Wheel 1.89 mi 00:27 14:17 pace
Good c25k w3 workout, hit the runs at 5mph with recovery at 3.5. Feel like I'm making progress for the first time in a while. Even though I woke up late and thought I'd have to squeeze this in la... read more
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RUN
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RUN
great Spring Creek Trail 1.92 mi 00:28 14:19 pace
Great small trail, perfect distance for short morning runs. Cool morning, but felt great to get out and off the hamster wheel.
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RUN
good ARGO hamster wheel 1.67 mi 00:27 16:10 pace
oh hai! dailymile. I took a week off after the 5k to let my knee heal up. First time back in the saddle.. or kicks. Felt good, went for three intervals of 4 minutes with two minutes rest. Knees... read more
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RUN
great ACS Fight Back 5k 3.26 mi 00:44 13:37 pace
Nice cool morning for a jog with several hundred of the friends. Kicking cancer's butt for the ACS Relay For Life - Fight Back 5k
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RUN
good ARGO Hamsterwheel - Steady 1.22 mi 00:20 16:23 pace
15 minutes at a slow steady 4mph, with warm up and cooldown. Didn't start the Garmin on time, so I'm a bit bummed I can't see my cadence and heartrate profile, but it was a good easy run, with stu... read more
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RUN
good ARGO Hamster Temple 1.97 mi 00:30 15:13 pace
Good 6 intervals from 4.0mph to 5.0 mph (2 minutes) with 90 second recovery walks at 3.5mph. Then a long slow cooldown and stretching.
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Nice work Jon.
about 1 month ago • Like
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RUN
good ARGO Hamster Wheel 1.26 mi 00:20 15:52 pace
120 minute jogs/90 second recovery walk times 5 with cooldown walk.
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FIT
good Gain - Supports and Gut 00:15:00
Monday Morning lower body and core strength workout, mostly body weight, but did a few machine leg presses. Paused the workout to get in my run, then did the cool down stretches.
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RUN
good Bluebonnet loopdie loo 3.96 mi 01:00 15:03 pace
Long slow run, tried to stick with 5 minutes jogs, but that wasn't slow enough, so the latter 3 miles were 2 minutes jogs with two minute rests or something. I didn't care, just wanted to get mile... read more
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RUN
90/120 dreadmill intervals 1.44 mi 00:19 13:11 pace
Smooth run, legs felt tired, but strong. Hit the wrong button and stopped the hamster wheel mid-interval, but got it going again. HR recorded under 170 on this run, which is progress from the first... read more
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FIT
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FIT
good GAIN Attic Donation (Upper Body) 00:20
Love the way you can easily make a workout in GAIN. But so far haven't seen much feedback, or logging of activities to RunKeeper (which is why I got it.) Still a good shoulders and back workout, ... read more
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Hi Jon, what is a gain work out?
about 1 month ago • Like
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GAIN is an iPhone app, it's supposed to connect to the RunKeeper database, but I haven't figured that out yet. It will build a workout for you given a set of parameters, then you have a choice of alternate exercises for each exercise on the workout. It's really neat if you're looking for a tool to help create a workout flow.
about 1 month ago • Like
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here is a link to the app. http://itunes.apple.com/us/app/gain-fitness/id441646808?mt=8
about 1 month ago • Like
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Ok, I think my son is going to check it out. I have a driod I will check he market place. Thanks.
about 1 month ago • Like
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VELO
good warmup stationary 1.1 mi 00:05:00 13.2mph pace
Quick warm up, legs very tired from yesterday's lower body workout. But felt good to stretch them out a bit.
Great job Jon and what a great cause!!
28 days ago • Like
Great Job Jon!
28 days ago • Like