Site:
http://dangerouslogic.com
Miles:
1490 total / 0 in 2014
Goal:

To break 22:00 in the 5K (current PR 24:15), 50:00 in 10K (PR 53:50), 2:00 in half (PR 2:06:03).

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Chris logged 1490 miles.

Last workout over 1 year ago. Help get them back on track!

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  • This Week time period

Entries

  1. RUN
    good 400m repeats @ Shawnee MS 4.5 mi

    12x400 @ 7:17 pace with 200m recovery walk/jogs. Hurt in a good way, but I have no idea how I'm going to hold that pace for an entire 5K to hit my fall goal.

  2. RUN
    good Home > Shoaff > Home 10 mi 01:49 10:52 pace

    Easier than last time, probably because it was cooler and overcast. 1min walks every half-mile until 7.5mi, then nonstop. Kept HR under 150 until 7.5mi; after that I didn't care.

  3. RUN
    great IPFW XC course 5.25 mi 00:49 09:23 pace

    Relatively easy run of the Tank, both to test my own calf (it's fine now) and ease my friend back in after his own injury. Course has dried out (yay) but the grass is starting to get long (boo).

  4. RUN
    good Neighborhood 4.1 mi 00:41 09:57 pace

    Graph scaling in #Garmin Training Center is atrocious. Avg pace was 9:57/mi and varied by only about :10-:15/mi; it's displayed as a nearly horizontal line on a graph whose endpoints are -30:0... read more

  5. RUN
    good Neighborhood 4.1 mi 00:41 09:57 pace

    HR was higher than perceived effort, which seemed a little odd, but a nice easy run. I think my calf is fully healed; we'll find out tomorrow on the Tank.

  6. It was so, so hard skipping the Run with the Knights 5K this morning. A tailor-made PR course, PR-worthy weather, and my calf healed just enough to make me consider running it anyway. I have to k... read more

  7. RUN
    good Treadmill 1 mi

    Calf back to about 85% after a couple of days off. Skipping the Run with the Knights 5K tomorrow, which bums me out since I love the Foster Park 5K course.

  8. RUN
    injured 6.2 mi 01:00 09:36 pace

    Felt better than yesterday's run overall, but I pulled a calf muscle and I'll probably be down a few days.

  9. RUN
    alright Neighborhood 4.1 mi 00:41 09:57 pace

    Feeling the effects of two near-max-effort runs last week. This one was harder than it should have been.

  10. RUN
    good Neighborhood 4.1 mi

    Recovery jog after yesterday's mile repeats. Probably around a 10:45 pace.

  11. RUN
    good Neighborhood - intervals 6.2 mi

    Main effort was 3x1mi: 7:45, 7:30, 7:40. I probably shouldn't run these before breakfast.

  12. RUN
    alright Neighborhood 4.1 mi

    Untimed recovery run after yesterday's Tank. Probably around 10:30 pace. Hips pretty tight, knees kind of sore.

  13. RUN
    great IPFW XC Course 5.23 mi 00:48 09:05 pace

    I didn't match my PR of last fall (and probably won't until it cools off this fall), but this was a good hard effort on a still-soggy course with the grass starting to get long.

  14. RUN
    great Cook Rd neighborhoods 9 mi

    Managed HR run, mostly below 150 and all below 155.

  15. RUN
    alright IPFW XC course 4.3 mi 00:40 09:13 pace

    Splashed my way through a pretty soggy course with my friend Tim.

  16. RUN
    good Neighborhood 3.2 mi

    Easy recovery run after yesterday's longish run.

  17. RUN
    great Cook Rd neighborhoods 7.9 mi 01:18 09:55 pace

    Easy managed-HR run. Never got above 150.

  18. RUN
    alright IPFW XC Course 5.07 mi 00:48 09:29 pace

    Got out there at lunchtime so avoided the rain. Hot (for April), muggy, windy as hell, and of course it was a dead headwind on a part of the course that's always hard for me.

  19. RUN
    good Neighborhood 4.1 mi 00:40 09:44 pace

    Nice easy jog. Felt a lot better than yesterday. Maybe I'm just sick of the treadmill.