| Location: Vestavia,AL,USA Member Since: May 31, 2007 Gender: Male Goal Type: Other Running Accomplishments: Marathon Top 10 Finishes: 7 Bridges ('15), Utah Valley ('13), Salt Lake City ('08), Top of Utah ('07), and St. Louis ('04). Ran around the equator (24901.55) in 4,388 days.
Personal Records
Marathon 2:39 (SLC '08)
1/2 Marathon 1:12.30 (Provo River, aided '08)
10K 34:16 (Track, sea level '00)
10K 33:15 (Des 10K, aided '08)
8K 25:32 (Crack of Dawn, aided '13)
5K 16:44 (Track, sea level '00)
5K 16:07 (Running of the Leopards, aided '12)
Short-Term Running Goals: NYC Marathon November 3, 2019 done
London Marathon October 3, 2021 done
Tokyo Marathon March 3, 2024!!!
And my largest challenge to date, raise $20,000 for the Leukemia and Lymphoma Society in honor of my cancer survivorship and in memory of those lost to blood cancer...
DONE! $26,403.70
https://pages.lls.org/tnt/al/london2021/awende Long-Term Running Goals: Enjoy being a Masters Runner.
Get under 3 hours one more time... Personal: Grew up outside Chicago and joined the blog while I lived in Salt Lake City. Now living outside Birmingham. I am married with two daughters. Wife thinks I'm crazy for doing marathons. And yes I am crazy I'm a scientist for a living... |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 144.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 144.75 |
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| Saucony Rides Orange #13 Miles: 36.00 | Asics Japan #1 Gold Miles: 1.50 | Saucony Rides Silver #14 Miles: 34.25 | Brooks Launch Aqua #6 Miles: 36.50 | Saucony Rides Neon #12 Miles: 33.50 | RM 090416 Miles: 0.25 |
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| Night Sleep Time: 186.00 | Nap Time: 2.00 | Total Sleep Time: 188.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Worked after church then did a run with Josh in a light rain. It felt nice out.
Avg. 9:16 HR 133
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| Saucony Rides Orange #13 Miles: 6.25 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Early AM VO2max test. Still waiting on results. I wanted a baseline as this is the most detrained I have ever been...
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| Asics Japan #1 Gold Miles: 1.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Another rainy run with Josh. Feels like spring with a high of 70F today. But then the weather goes bad dropping by freezing tomorrow night and low 20s the following day. Hopefully it does not all freeze over.
Avg. 9:42 HR 132
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| Saucony Rides Silver #14 Miles: 5.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Well, not the best use of time. Was not very efficient last night but had deadlines so was up until 3AM. Problem was I had to be in work before 6AM... So got what I needed done then came up and did a run with Sandra before a short nap and then worked a bit more. Sometimes it is fun to mix up the schedule.
Avg. 9:04 HR 141
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| Brooks Launch Aqua #6 Miles: 4.50 |
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| Night Sleep Time: 2.00 | Nap Time: 2.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Was not going to make the same mistake as yesterday. So opted to sleep in a little before work. Then did a night loop with Josh. The weather went from the mid-70s yesterday to a 16F windchill tonight. CRAZY!!!
Avg. 9:15 HR 140
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| Saucony Rides Orange #13 Miles: 5.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off; work and family
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Slept in. Then did a family warm up followed by loops of the pond with a downhill surge for 15 surges. Felt like a good workout. Then enjoyed the great weather to do some yard work and other work items. Did at least get to end the day at the playground with the girls before working another 3 hr tonight. This year is just crazy...
Avg. 7:33 HR 153
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| Saucony Rides Neon #12 Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Got to sleep in a little, even with the time change. Then church and a little family time before hitting the work. With how much time I give to it you'd think I'd get more done. That said a friend from the church/neighborhood was also working late and convinced me for a late night run in the rain. Luckily it stayed above 50F so it didn't feel bad. Bryan can always push the pace on me though. We did see an armadillo.
Avg. 8:07 HR 144
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| Brooks Launch Aqua #6 Miles: 10.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Planned no run. Because of the tougher weekend.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Work no run.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Still too much work but wasn't going to skip three days in a row. Evening run with Josh.
Avg. 8:58 HR 132
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| Saucony Rides Silver #14 Miles: 5.75 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Late night/early start... Had to go back to work tonight so came home an hour early and ran before dinner. Obviously crunch time and a bit boring to read about but having fun and getting stuff done.
Avg. 7:48 HR 148
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| Saucony Rides Orange #13 Miles: 6.00 |
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| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Happy Friday! Have a great weekend.
Avg. 8:35 Avg. no monitor
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| Saucony Rides Silver #14 Miles: 10.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Family bike/run around the pond. Humid but did not rain. Then a little yard work before getting some work done.
Avg. 8:31 HR 126
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Much easier start to this week. Slept in and then after church we had the Easter egg hunt and lunch. Then the day was about as perfect as you could ask for 70F and sunny so we spent the day at the playground and pound fishing. I did have a work dinner tonight but just squeezed in a very very pleasant 5.5 mi in perfect temps, low 50s... Even saw three deer. This week is going to be another crazy busy one but at least it is off to a rested start.
Avg. 8:00 HR 143
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| Saucony Rides Neon #12 Miles: 5.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Solo evening run looping through the neighborhood. Saw one deer.
Avg. 8:23 HR 135
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| Saucony Rides Orange #13 Miles: 8.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Early AM run with Josh. Felt sluggish. Busy writing week...
Avg. 9:24 HR 127
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| Saucony Rides Orange #13 Miles: 5.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| Good day. Really nice night for a run. But only had time for a short loop. Saw two deer.
Avg. 8:47 HR127
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| Brooks Launch Aqua #6 Miles: 2.75 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| Perfect night for a run, just not enough time to do more.
Avg. 8:47 HR 133
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| Saucony Rides Neon #12 Miles: 2.75 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Completely exhausted last night. Fell asleep very early but then woke up multiple times.
Avg. 9:30 HR 123
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| Brooks Launch Aqua #6 Miles: 5.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Family bike/run. Really nice morning for a run.
Avg. 8:30 HR 128
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| Saucony Rides Silver #14 Miles: 3.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Slept in, family day...
One mile on treadmill to stretch and lift a little.
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| Saucony Rides Neon #12 Miles: 1.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Random neighborhood loops. A bit later. A lot of trouble getting up the last too mornings so this was a night run. Bryan joined me for the middle 3 miles. A bit harder of a run.
Avg. 7:58 HR 140
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| Saucony Rides Neon #12 Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Nice and cool morning. Mid-40s. Felt sluggish but glad I got out and ran. Usual loop with Josh.
Avg. 9:39 HR 127
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| Saucony Rides Neon #12 Miles: 5.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| Evening run. 7 hill repeats. Very nice night to run. Hopefully going to do this one every week or every other week. 6 by shorter gradual hill and then one bigger one. Not sure if I will keep this hill for the training session or move to a bigger one in the area. However it did the trick of getting the heart rate up.
Avg. 8:12 HR 146
43.0
42.0
40.9
41.2
40.9
41.1
Avg. 41.5
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| Brooks Launch Aqua #6 Miles: 3.25 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Can't believe it is already in the 60s at 5AM... Felt pretty good though. Usual loop with Josh.
Avg. 9:17 HR 131
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| Saucony Rides Silver #14 Miles: 5.25 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Trouble sleeping so went for a run instead. It was a long work day and did not get to take the night off which is never fun. Although it was a very nice and chilly/quiet night.
Avg. 8:46 HR 140
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| Saucony Rides Silver #14 Miles: 5.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Even with the very late night was able to sleep in. Short run is due to family activities. Just did a mile around the pond then on neighbor dog care duty for Spring Break.
Avg. 10:34 HR 118
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| Saucony Rides Neon #12 Miles: 1.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another late night with one more to come. But I wanted to get in some downtime. Did a family outing and then after dinner run.
Avg. 8:21 HR 142
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| RM 090416 Miles: 0.25 | Brooks Launch Aqua #6 Miles: 8.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Family run, worked out that way with spring break. Continued with the late nights working though. Day 3 after 2AM...
Avg. 8:54 HR 130
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| Brooks Launch Aqua #6 Miles: 3.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Problem with late nights, is when you can't sleep in because of something. Crisp out this morning. Run with Josh.
Avg. 9:20 HR 129
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| Saucony Rides Orange #13 Miles: 5.25 |
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| Night Sleep Time: 2.50 | Nap Time: 0.00 | Total Sleep Time: 2.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 144.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 144.75 |
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| Saucony Rides Orange #13 Miles: 36.00 | Asics Japan #1 Gold Miles: 1.50 | Saucony Rides Silver #14 Miles: 34.25 | Brooks Launch Aqua #6 Miles: 36.50 | Saucony Rides Neon #12 Miles: 33.50 | RM 090416 Miles: 0.25 |
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| Night Sleep Time: 186.00 | Nap Time: 2.00 | Total Sleep Time: 188.00 | Weight: 0.00 | |
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