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  • 15 miles
  • 03:06 time
  • 2128 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    alright 40 min tempo 6.01 mi 00:52 08:37 pace

    79 °F, HI: 81 °F, 4mph NW, 70%, 859, 00:51:50, Mizuno Wave Inspire 11 April 22, 2016, 395 miles, Max heart rate: 168 BPM, Avg heart rate: 157 BPM, short sleeved tee, tech socks, bandana. 79 °F, HI:... read more

    • Lowell W.
      Lowell W.

      Still pretty warm but I have to admit that the lower humidity compared to the last few days compensated nicely. I know that 70% still sounds high to some, but compared to 90%, it's pretty nice! I'll take it...

      about 12 hours ago Like

  2. RUN
    good Recovery run 4.01 mi 00:35 08:44 pace

    75 °F, HI: 77 °F, 4mph NNW, 89%, 551, 00:35:01, Mizuno Wave Inspire 11 April 22, 2016, 390 miles, Max heart rate: 165 BPM, Avg heart rate: 152 BPM, short sleeved tee, tech socks, bandana. 74 °F, HI... read more

    • Lowell W.
      Lowell W.

      Funny; I felt like I was flying the first mile and instead I was doing 8:56. Got faster each mile until the last, but there's a big hill on that mile so I'm fine with that. Surprisingly fun run given the weather....

      1 day ago Like

    • Doug G.
      Doug G.

      Great recovery run, glad it went excellent, glad you had a supernatuaral run, those are the best!

      1 day ago Like1 person

    • Stephen H.
      Stephen H.

      Fantastic recovery/progressive run Lowell!

      1 day ago Like1 person

  3. FIT
    Quest Fitness 00:55

    3 sets/9 reps, seated chest press, 160 lbs
    3 sets/9 reps, pulldown, 125 lb.
    3 sets/30 reps, leg raise chair
    3 sets/9 reps, tricep pushforward 155 lbs
    3 sets/10 reps, leg pushdown, 155 lbs
    3 se... read more

    • Stephen H.
      Stephen H.

      Wow! Already off to an epic start to a new week! Fab effort Lowell!

      2 days ago Like1 person

    • Doug G.
      Doug G.

      Massive action equal results, great workout!

      2 days ago Like1 person

    • Lowell W.
      Lowell W.

      My son went to the gym last night after he got off work and he decided to change his shirt on the parking lot before going in. Some girl his age saw him and gave him a wolf whistle and a thumbs-up, which made his night! Me? As I've been told while working out, my sessions just make me the strongest skinny guy at the gym! I'll take it, though...

      1 day ago Like1 person

    • Doug G.
      Doug G.

      Good for your son, that what he needs, you: best to be slim and strong than strugglings with weight issues.

      1 day ago Like

  4. RUN
    alright 6 X 800 5.01 mi 00:45 08:52 pace

    77 °F, HI: 79 °F, 4mph W, 89%, 718, 00:44:30, Mizuno Wave Inspire 11 April 22, 2016, 385 miles, Max heart rate: 168 BPM, Avg heart rate: 155 BPM, short sleeved tee, tech socks, bandana. 78 °F, HI: ... read more

    • Lowell W.
      Lowell W.

      More miserable conditions! I was pleased with my overall interval effort but the difference between interval 4 (the fastest at 8:10/mile) and interval 5 (the slowest at 9:14/mile) made me laugh. I did have a down hill in interval 4 but I think the slowdown was more because of having gone so fast before! Interval 6 (basically the same terrain as 5) was 8:38. Tough going out there!

      3 days ago Like

    • Stephen H.
      Stephen H.

      Difficult for me to speculate why there would be such a difference between 4 and 5. Might be that you went so hard during 4 that you didn't have long enough before no 5 to fully recover. Still looking like a great session though Lowell! Those nasty conditions are obviously no match for you;-)

      2 days ago Like

    • Lowell W.
      Lowell W.

      Thanks! It has been a tough stretch here but then, seemingly for no reason, you have a good day despite the weather, so go figure. Adaptation, I suppose...

      1 day ago Like

  5. RUN
    good Long run 11 mi 01:41 09:08 pace

    72 °F, HI: 73 °F, 0mph N, 90%, 1622, 01:40:41, Mizuno Wave Inspire 11 April 22, 2016, 374 miles, Max heart rate: 167 BPM, Avg heart rate: 154 BPM, short sleeved tee, tech socks, bandana. 74 °F, HI:... read more

    • Adam O.
      Adam O.

      Very nicely done Lowell.

      3 days ago Like1 person

    • Show 2 more comments...
    • Lowell W.
      Lowell W.

      It was cooler if you managed to get out no later than 6:00. It's now over 95 with a 100 heat index, so we're still under a heat advisory, too. I think it's the whole US except for Alaska and Hawaii! Stay cool, Doug - hard as that is to do right now!

      3 days ago Like

    • Stephen H.
      Stephen H.

      Great that your last run was just a one off and that it hasn't derailed you. Nice planning with the slight mileage reduction. Always best to take a slightly cautious approach.

      3 days ago Like1 person

  6. RUN
    injured 7 miler 7.01 mi 01:06 09:21 pace

    77 °F, HI: 78 °F, 8mph W, 79%, 1027, 01:05:31, Mizuno Wave Inspire 11 April 22, 2016, 367 miles, Max heart rate: 162 BPM, Avg heart rate: 151 BPM, short sleeved tee, tech socks, bandana. 77 °F, HI:... read more

    • Lowell W.
      Lowell W.

      Started out with a stiff hip. I tried to run through it and that seemed to work for a while but then the stiffness came back and got more pronounced. So I decided to stop at 7 and I'lory resting today and then see if things feel better tomorrow...

      5 days ago Like

    • Show 2 more comments...
    • Zafer Y.
      Zafer Y.

      Nice miles, nice effort

      4 days ago Like

    • Adam O.
      Adam O.

      You made the right call. Great effort.

      3 days ago Like

  7. RUN
    good 8 miles 8.01 mi 01:11 08:48 pace

    72 °F, 4mph WSW, 84%, 1188, 01:10:34, Mizuno Wave Inspire 11 April 22, 2016, 359 miles, Max heart rate: 169 BPM, Avg heart rate: 158 BPM, short sleeved tee, tech socks, bandana. 74 °F, 3mph SW, 90%... read more

  8. RUN
    good 3 miles hard 4 mi 00:32 08:02 pace

    68 °F, 0mph N, 84%, 535, 00:32:12, Mizuno Wave Inspire 11 April 22, 2016, 355 miles, Max heart rate: 167 BPM, Avg heart rate: 157 BPM, short sleeved tee, tech socks, bandana. 68 °F, 0mph N, 84% at ... read more

    • Lowell W.
      Lowell W.

      I had 3 at pace on the calendar but some days you just feel like seeing what pace you can maintain. My pace for the three miles (in between a half mile warmup and a half mile cool down) was 7:58 and since I was shooting for sub-8, I'm satisfied. But I think in the fall I might want to go out and do a genuine all-out test, just to see what I can do for a few miles. Maybe not much faster, which will be fine - I am 59, after all!

      7 days ago Like

    • Show 3 more comments...
    • Alex M.
      Alex M.

      is that 84% humidity ??? thats crazy man, awesome.

      7 days ago Like1 person

    • Lowell W.
      Lowell W.

      Thank guys, feels good! And, yes, Alex, that is 84% humidity. Maryland is that odd old colony/state that's not quite northern and not quite southern, but a mixture of both (when I was a kid, JFK said that Maryland was a combination of northern efficiency and southern charm). This time of year, we definitely feel much more southern!

      6 days ago Like

  9. RUN
    good Recovery run 4.01 mi 00:34 08:31 pace

    70 °F, HI: 71 °F, 4mph WNW, 94%, 545, 00:34:09, Mizuno Wave Inspire 11 April 22, 2016, 351 miles, Max heart rate: 166 BPM, Avg heart rate: 153 BPM, short sleeved tee, tech socks, bandana. 74 °F, HI... read more

    • Lowell W.
      Lowell W.

      I don't want to read too much into it since it was such a short run, but that was actually pretty easy. I may finally be starting to get acclimated to summer...

      9 days ago Like

    • Stephen H.
      Stephen H.

      Great run in those conditions! It must be a shock to the system at this time of year with quickly rising heat and humidity levels but true to form your doing brilliantly!

      9 days ago Like1 person

    • Doug G.
      Doug G.

      Hey nice run and glad it seemed easy. It was crazy getting used to being soaked in sweat, then your running cooler.

      8 days ago Like

    • Corey W.
      Corey W.

      nice miles Lowell!

      8 days ago Like

  10. RUN
    great 40 minute tempo run 6.01 mi 00:52 08:35 pace

    72 °F, HI: 73 °F, 0mph N, 94%, 857, 00:51:40, Mizuno Wave Inspire 11 April 22, 2016, 345 miles, Max heart rate: 169 BPM, Avg heart rate: 157 BPM, short sleeved tee, tech socks, bandana. 72 °F, HI: ... read more

  11. FIT
    Quest Fitness 00:50

    3 sets/10 reps, seated chest press, 160 lbs
    3 sets/9 reps, pulldown, 125 lb.
    3 sets/30 reps, leg raise chair
    3 sets/9 reps, tricep pushforward 155 lbs
    3 sets/10 reps, leg pushdown, 155 lbs
    3 s... read more

    • Lowell W.
      Lowell W.

      Okay, I've really gotta make sure that I get at least one weights workout in every week for maintenance purposes! Once my milage hits 30 or more per week I start finding it harder and harder to get the weights workouts in...

      10 days ago Like

    • Show 4 more comments...
    • Adam O.
      Adam O.

      30+ miles doesn't leave a lot of spare time. Just like Steve I'm always impressed with your commitment.

      9 days ago Like1 person

    • Lowell W.
      Lowell W.

      Thanks, guys!

      9 days ago Like

  12. RUN
    good 8 miler 8.01 mi 01:14 09:11 pace

    72 °F, 0mph N, 83%, 1159, 01:13:34, Mizuno Wave Inspire 11 April 22, 2016, 337 miles, Max heart rate: 171 BPM, Avg heart rate: 152 BPM, short sleeved tee, tech socks, bandana. 75 °F, 0mph N, 78% at... read more

    • Lowell W.
      Lowell W.

      So this started out to be a long run but at the last minute, as I left my neighborhood I decided to run through the farmland and woods. That requires going up a really steep and fairly long hill for most of two miles, then down for 2, then back up for 4. At 8, I just had no gas left in the tank! Called the wife and got a ride home. Stepped on the scale and I had lost five pounds. But I will do that route again, for 14-16. It's beautiful...

      11 days ago Like

    • Stephen H.
      Stephen H.

      Nice impromptu change of route - the ups and downs must make any long run so much harder. Great effort Lowell!

      11 days ago Like1 person

  13. RUN
    alright 7 miles at pace 7.02 mi 01:01 08:40 pace

    73 °F, 4mph WSW, 79%, 1026, 01:00:52, Mizuno Wave Inspire 11 April 22, 2016, 330 miles, Max heart rate: 169 BPM, Avg heart rate: 159 BPM, short sleeved tee, tech socks, bandana. 77 °F, 4mph W, 80%... read more

  14. RUN
    alright 40 minute tempo 5.5 mi 00:47 08:31 pace

    79 °F, HI: 82 °F, 0mph N, 89%, 769, 00:46:56, Mizuno Wave Inspire 11 April 22, 2016, 325 miles, Max heart rate: 172 BPM, Avg heart rate: 156 BPM, short sleeved tee, tech socks, bandana. 82 °F, HI: ... read more

  15. RUN
    good Recovery run 4.01 mi 00:34 08:28 pace

    66 °F, 0mph N, 88%, 540, 00:33:58, Mizuno Wave Inspire 11 April 22, 2016, 321 miles, Max heart rate: 166 BPM, Avg heart rate: 153 BPM, short sleeved tee, tech socks, bandana. 68 °F, 5mph N, 70% at ... read more

    • Lowell W.
      Lowell W.

      Got really busy for a couple of days right after this run so I forgot to enter it!

      13 days ago Like

  16. RUN
    good 5 X hills 7.01 mi 01:02 08:53 pace

    68 °F, 0mph N, 70%, 982, 01:02:21, Mizuno Wave Inspire 11 April 22, 2016, 314 miles, Max heart rate: 176 BPM, Avg heart rate: 152 BPM, short sleeved tee, tech socks, bandana. 70 °F, 5mph N, 70% at ... read more

    • Lowell W.
      Lowell W.

      Another gorgeous day here in Maryland. Made for a fun run even though I STILL HATE HILLS!

      17 days ago Like

    • Show 2 more comments...
    • Doug G.
      Doug G.

      Awesome hills workout, that's tough but you have to be tough just to do that self-challenge! The downlhill recovery is the good part, uphill is ugh and it is perfectly ok to hate hills.

      15 days ago Like

    • Stephen H.
      Stephen H.

      Must feel good to get these sessions out the way though with hill hating lol. Great effort Lowell!

      15 days ago Like

  17. RUN
    good 7 miles at pace 8.01 mi 01:08 08:28 pace

    72 °F, 7mph NW, 63%, 1124, 01:07:55, Mizuno Wave Inspire 11 April 22, 2016, 306 miles, Max heart rate: 167 BPM, Avg heart rate: 157 BPM, short sleeved tee, tech socks, bandana. 74 °F, 10mph WNW, 6... read more

    • Lowell W.
      Lowell W.

      Humidity in the 63% range at 7:30 in the morning? Wonderful! I tried to keep my pace about 10-15 seconds/mile faster than I managed but that's mostly because I really fell off the last 3 miles. Not a surprise since I was intentionally running on dead legs to see how I would respond (I had only run 13 hours earlier). Fun run!

      17 days ago Like

    • Show 2 more comments...
    • Stephen H.
      Stephen H.

      I've got huge respect for you experimenting like this - especially since inevitably your going to find the run harder following such a long run mere hours earlier. I need to do something similar as I've got some back to back races coming up in January and need to train so I'm used to runs so close together.Excellent running!!!

      15 days ago Like1 person

    • Lowell W.
      Lowell W.

      Thanks! It's pretty darned hard to do but there is a real sense of satisfaction that comes from switching things up and seeing how you feel afterwards.

      13 days ago Like

  18. RUN
    good Recovery run 4.51 mi 00:39 08:44 pace

    90 °F, 12mph W, 41%, 629, 00:39:24, Mizuno Wave Inspire 11 April 22, 2016, 301 miles, Max heart rate: 166 BPM, Avg heart rate: 153 BPM, short sleeved tee, tech socks, bandana. 88 °F, 9mph W, 41% at... read more

    • Lowell W.
      Lowell W.

      I didn't look at the humidity when I went out, only the temperature. So this run was a really pleasant surprise. 90 °F (32 °C) sounds very warm but with humidity that low and plenty of tree shade, it was quite enjoyable. Sweet....

      18 days ago Like

    • Zafer Y.
      Zafer Y.

      Oo very hot day and run

      18 days ago Like1 person

    • Adam O.
      Adam O.

      Sounds very wam by UK standards! Great miles.

      17 days ago Like1 person

    • Stephen H.
      Stephen H.

      Got to love it when you are offered a bit of respite from the usual tough conditions. Great to see you made the most of it by getting in some recovery miles.

      15 days ago Like2 people

  19. RUN
    alright Long run 12.01 mi 01:51 09:14 pace

    73 °F, 4mph W, 82%, 1847, 01:51:03, Mizuno Wave Inspire 11 April 22, 2016, 289 miles, Max heart rate: 169 BPM, Avg heart rate: 157 BPM, short sleeved tee, tech socks, bandana. 77 °F, 7mph WNW, 80% ... read more

  20. Shared Photo

    I had to share this. A friend posted a picture of me nearing the finish line of my last 10K. Another friend saw the picture and thought it needed something. I thought the result was hilarious! Thos... read more

    • Adam O.
      Adam O.

      Looking good Lowell. Watch out for those birds!

      20 days ago Like1 person

    • Stephen H.
      Stephen H.

      Alfred Hitchcock's 'The Birds' (1963) - had to google it though:-)

      20 days ago Like1 person

    • Lowell W.
      Lowell W.

      I saw that movie as a little kid and it scared me and my friends in elementary school to death! Of course, the guy who photoshopped the birds into the picture is about my age...

      20 days ago Like1 person

    • Doug G.
      Doug G.

      That is a awesome effect, looks so real. I did not notice the one on your shoulder until the next day, because I was focused on the ones in the sky.

      20 days ago Like1 person