In the 30 days ending Nov 30, 2012:
Cross train 30:00 intensity: (20:00 @2) + (10:00 @3)
Running tempo 36:00 intensity: (26:00 @3) + (10:00 @4) 4.0 mi (9:00 / mi) (sick) shoes: Hoka One One
Note weight:155.6lbs (sick) (rest day)
Cross train 30:00 intensity: (15:00 @2) + (15:00 @3) (sick)
Cross train 30:00 intensity: (10:00 @2) + (20:00 @3)
Cross train (foam roller/stretch) 1:00:00 [0]
Running tempo 1:18:31 intensity: (14 @1) + (12 @2) + (12:00 @3) + (1:06:05 @4) 8.61 mi (9:07 / mi) +167ft 8:57 / mi ahr:169 max:183 (sick) shoes: Hoka One One
Cross train 30:00 intensity: (15:00 @2) + (15:00 @3)
Running intervals (8/6.5mph 2min) 29:45 intensity: (8 @1) + (8 @2) + (14:56 @3) + (14:33 @4) 3.4 mi (8:45 / mi) ahr:162 max:179 shoes: Asics Gel DS 15
Note weight:159.2lbs
Note (rest day)
Running long 1:09:46 intensity: (12:03 @2) + (39:45 @3) + (17:58 @4) 7.01 mi (9:57 / mi) ahr:156 max:175 shoes: Hoka One One
Running 30:00 intensity: (15:00 @3) + (15:00 @4) shoes: Asics Gel DS 15
Running race (5K) 21:28 intensity: (2:39 @4) + (18:49 @5) 3.11 mi (6:54 / mi) ahr:191 max:203 shoes: Asics Gel DS 15
Cross train 30:00 intensity: (10:00 @2) + (10:00 @3) + (10:00 @4)
Cross train 15:00 intensity: (7:30 @2) + (7:30 @3)
Cross train (rowing) 15:00 intensity: (7:30 @2) + (7:30 @3)
Running 1:20:54 intensity: (22 @1) + (1:54 @2) + (52:45 @3) + (25:53 @4) 7.95 mi (10:11 / mi) +151ft 10:00 / mi ahr:158 max:178 shoes: Hoka One One
Running intervals (2/2 min 7/6 mph) 29:41 intensity: (44 @2) + (10:15 @3) + (18:42 @4) 3.3 mi (9:00 / mi) ahr:163 max:177 shoes: Sportiva C lite 2.0
Note weight:159lbs
Running long 1:00:08 intensity: (13 @1) + (20 @2) + (32:34 @3) + (27:01 @4) 6.0 mi (10:01 / mi) +167ft 9:46 / mi ahr:160 max:181 shoes: Hoka One One
Cross train 30:00 intensity: (15:00 @3) + (15:00 @4)
Running hills 30:00 intensity: (15:00 @4) + (15:00 @5) 3.0 mi (10:00 / mi) shoes: Sportiva C lite 2.0
Running tempo 59:56 intensity: (29 @1) + (51 @2) + (29:45 @3) + (28:49 @4) + (2 @5) 6.0 mi (9:59 / mi) +184ft 9:42 / mi ahr:161 max:182 shoes: Hoka One One
Running hills 29:55 intensity: (9 @1) + (32 @2) + (36 @3) + (10:07 @4) + (18:31 @5) 3.3 mi (9:04 / mi) ahr:180 max:193 shoes: Sportiva C lite 2.0
Running long 1:00:22 intensity: (31:17 @2) + (23:54 @3) + (5:11 @4) 4.75 mi (12:43 / mi) ahr:146 max:168 shoes: Hoka One One
Running 5:54 intensity: (14 @3) + (5:40 @4) 0.48 mi (12:18 / mi) +118ft 9:58 / mi ahr:169 max:179 shoes: Hoka One One
Cross train 29:43 intensity: (35 @2) + (18:15 @3) + (10:53 @4) ahr:159 max:176
Cross train 33:21 intensity: (1:23 @1) + (7:32 @2) + (13:49 @3) + (10:37 @4) ahr:152 max:175
Running 1:19:00 intensity: (40:00 @2) + (39:00 @3) 6.37 mi (12:24 / mi) +256ft 11:57 / mi shoes: Hoka One One
Running intervals 30:00 intensity: (10:00 @3) + (10:00 @4) + (10:00 @5) ahr:173 max:187 shoes: Sportiva C lite 2.0
Running 1:00:12 intensity: (1:01 @1) + (43:26 @2) + (15:15 @3) + (30 @4) 4.88 mi (12:20 / mi) ahr:139 max:167 shoes: Hoka One One
Running intervals 14:51 intensity: (12 @1) + (21 @2) + (43 @3) + (4:27 @4) + (9:08 @5) 1.6 mi (9:17 / mi) shoes: Sportiva C lite 2.0
Running long 1:00:02 intensity: (1:46 @1) + (33:18 @2) + (22:30 @3) + (2:28 @4) 4.77 mi (12:35 / mi) ahr:142 max:165 shoes: Hoka One One
Running intervals 29:57 intensity: (18 @1) + (28 @2) + (38 @3) + (3:58 @4) + (24:35 @5) 3.33 mi (9:00 / mi) ahr:185 max:199 shoes: Sportiva C lite 2.0
Running long 1:20:44 intensity: (6:18 @1) + (28:56 @2) + (42:08 @3) + (3:22 @4) 5.83 mi (13:51 / mi) +148ft 13:31 / mi ahr:144 max:170 shoes: Hoka One One
Cross train (testing) 20:00 [2]
Running long 59:30 intensity: (10 @1) + (19:37 @2) + (38:25 @3) + (1:18 @4) 4.6 mi (12:56 / mi) ahr:146 max:167 shoes: Hoka One One
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