In the 31 days ending Oct 31, 2012:
Cross train 30:00 [4]
Running intervals 30:07 intensity: (9 @1) + (37 @2) + (4:10 @3) + (24:11 @4) + (1:00 @5) 3.3 mi (9:08 / mi) ahr:165 max:182 shoes: Sportiva C lite 2.0
Running 1:00:24 intensity: (2:55 @1) + (37:35 @2) + (19:08 @3) + (23 @4) + (23 @5) 4.42 mi (13:40 / mi) +46ft 13:32 / mi ahr:134 max:163 shoes: Hoka One One
Running 4:30 [3] 0.4 mi (11:15 / mi) shoes: Hoka One One
Running 16:35 intensity: (1:25 @2) + (13:39 @3) + (1:31 @4) 1.32 mi (12:34 / mi) +154ft 11:19 / mi ahr:148 max:167 shoes: Hoka One One
Cross train 30:00 intensity: (20:00 @4) + (10:00 @5)
Running intervals 30:00 [4] 3.3 mi (9:05 / mi) shoes: Sportiva C lite 2.0
Note rhr:52 weight:163.8lbs (rest day)
Cross train (foam roller) 1:00:00 [0]
Running long 1:00:01 intensity: (24 @1) + (42:25 @2) + (13:27 @3) + (3:45 @4) 4.56 mi (13:10 / mi) +59ft 13:00 / mi ahr:138 max:167 shoes: Hoka One One
Cross train (foam roller/stretch) 1:00:00 [0]
Note
Running intervals 29:38 intensity: (18 @3) + (15:04 @4) + (14:16 @5) 3.0 mi (9:53 / mi) ahr:179 max:196 shoes: Sportiva C lite 2.0
Running long 1:00:18 intensity: (32:30 @2) + (16:48 @3) + (11:00 @4) 4.54 mi (13:17 / mi) +46ft 13:09 / mi ahr:136 max:173 shoes: Hoka One One
Cross train tempo (2000 step challenge) 29:58 intensity: (2:46 @2) + (1:16 @3) + (19:09 @4) + (6:47 @5) 0.95 mi (31:32 / mi) ahr:171 max:195 shoes: Sportiva C lite 2.0
Running long 1:00:02 intensity: (1:02 @1) + (31:36 @2) + (26:20 @3) + (1:04 @4) 4.53 mi (13:15 / mi) +43ft 13:08 / mi ahr:138 max:162 shoes: Hoka One One
Running 4:24 intensity: (30 @2) + (3:02 @3) + (52 @4) 0.35 mi (12:35 / mi) ahr:149 max:162 shoes: Hoka One One
Running 18:26 intensity: (7:26 @2) + (11:00 @3) 1.28 mi (14:24 / mi) +112ft 13:18 / mi shoes: Hoka One One
Running intervals 29:58 intensity: (21 @1) + (21 @2) + (7 @3) + (15:17 @4) + (13:52 @5) 3.0 mi (9:59 / mi) ahr:177 max:193 shoes: Sportiva C lite 2.0
Cross train 10:00 [0]
Note weight:161.8lbs
Running long 53:30 intensity: (49 @1) + (40:13 @2) + (11:32 @3) + (56 @4) 3.93 mi (13:37 / mi) +72ft 13:23 / mi ahr:135 max:164 shoes: Hoka One One
Note (rest day)
Cross train (stretch) 15:00 [0]
Cross train 35:00 intensity: (10:00 @3) + (20:00 @4) + (5:00 @5)
Running intervals (2 min 6% 3 .5%) 30:00 intensity: (34 @2) + (38 @3) + (23:58 @4) + (4:50 @5) 3.0 mi (10:00 / mi) ahr:171 max:183 shoes: Sportiva C lite 2.0
Running long 1:00:03 intensity: (13 @1) + (30:02 @2) + (28:08 @3) + (1:40 @4) 4.62 mi (13:00 / mi) +56ft 12:51 / mi ahr:140 max:168 shoes: Hoka One One
Running tempo 13:30 intensity: (2 @2) + (3:09 @3) + (10:10 @4) + (9 @5) 1.26 mi (10:43 / mi) +120ft 9:50 / mi ahr:164 max:181 shoes: Hoka One One
Cross train 30:00 intensity: (10:00 @3) + (20:00 @4)
Running intervals (2 min 6% 3 .5%) 30:00 [4] 3.0 mi (10:00 / mi) shoes: Sportiva C lite 2.0
Running long 1:00:05 intensity: (5:09 @1) + (28:03 @2) + (25:36 @3) + (1:17 @4) 4.68 mi (12:50 / mi) +49ft 12:43 / mi ahr:137 max:168 shoes: Hoka One One
Running tempo 11:07 [4] 1.14 mi (9:45 / mi) +121ft 8:52 / mi shoes: Hoka One One
Cross train (stretch) 10:00 [0]
Running intervals (2 min 6%, 3 .5) 30:00 [4] 3.0 mi (10:00 / mi) shoes: Sportiva C lite 2.0
Note weight:162.4lbs (rest day)
Running long 1:00:01 intensity: (1:14 @1) + (4:29 @2) + (48:15 @3) + (6:03 @4) 5.14 mi (11:41 / mi) +102ft 11:28 / mi ahr:148 max:170 shoes: Hoka One One
Cross train 30:00 intensity: (15:00 @3) + (15:00 @4)
Running intervals 30:00 intensity: (38 @3) + (11:25 @4) + (17:57 @5) 3.37 mi (8:54 / mi) ahr:177 max:192 shoes: Sportiva C lite 2.0
Running long 58:59 intensity: (36 @1) + (1:13 @2) + (49:06 @3) + (8:04 @4) 4.97 mi (11:52 / mi) +43ft 11:46 / mi ahr:149 max:180 shoes: Hoka One One
Running (home) 12:33 [3] 1.28 mi (9:48 / mi) +141ft 8:53 / mi shoes: Hoka One One
Running intervals 30:00 [4] 3.33 mi (9:01 / mi) shoes: Sportiva C lite 2.0
Running long 1:00:35 intensity: (10 @1) + (3:18 @2) + (42:31 @3) + (14:36 @4) 4.91 mi (12:20 / mi) ahr:152 max:179 shoes: Hoka One One
Running intervals 29:59 intensity: (23 @2) + (28 @3) + (14:13 @4) + (14:55 @5) 3.1 mi (9:40 / mi) ahr:178 max:188 shoes: Sportiva C lite 2.0
Running long (LSD) 1:00:02 intensity: (1:12 @1) + (32:38 @2) + (16:23 @3) + (9:49 @4) 4.48 mi (13:24 / mi) +52ft 13:15 / mi ahr:139 max:169 shoes: Hoka One One
Running 13:12 [3] 1.03 mi (12:49 / mi) +62ft 12:07 / mi ahr:147 max:160 shoes: Hoka One One
Cross train 30:00 [3]
Running intervals 30:00 [4] 3.0 mi (10:00 / mi) shoes: Sportiva C lite 2.0
Running long 1:01:11 intensity: (1:08 @1) + (2:49 @2) + (29:40 @3) + (26:12 @4) + (1:22 @5) 5.36 mi (11:25 / mi) +75ft 11:16 / mi ahr:156 max:184 shoes: Hoka One One
Running 14:23 [3] 1.36 mi (10:34 / mi) shoes: Hoka One One
Running intervals 30:00 intensity: (15 @2) + (51 @3) + (19:38 @4) + (9:16 @5) 3.0 mi (10:00 / mi) ahr:168 max:174 shoes: Sportiva C lite 2.0
Running long 59:00 intensity: (1:00 @1) + (8:00 @2) + (40:00 @3) + (10:00 @4) 5.1 mi (11:34 / mi) shoes: Hoka One One
Running 16:12 [3] 1.4 mi (11:34 / mi) shoes: Hoka One One
Running intervals 30:00 [4] 3.1 mi (9:41 / mi) ahr:177 max:189 shoes: Sportiva C lite 2.0
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