my exercise

Week starting Oct 13, 2019

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Location:

Gilbert,AZ,USA

Member Since:

Apr 07, 2008

Gender:

Male

Goal Type:

Other

Short-Term Running Goals:

keep running for my mental and physical health

Long-Term Running Goals:

stay fit

Personal:

I retired from the Army after 26 years of service in 2010.  I moved home to Arizona.  My wife and I are empty nesters.  In 2016 I had stents placed in my heart after discovering coronary artery disease.  Since early 2016 I have lost 30 lbs and got in much better shape.  August 2017 I retired again. We served a mission to Mexico from October 2017 until April 2019.

Favorite Blogs:

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to Ukraine's Armed Forces
Miles:This week: 5.00 Month: 57.01 Year: 245.01
Brooks Addiction 9 Lifetime Miles: 319.78
Nike Equalon Lifetime Miles: 436.71
Mizuno Renegade Lifetime Miles: 413.35
Brooks Beast Lifetime Miles: 447.10
New Balance 1540 Lifetime Miles: 418.40
NB 1540 2013 Lifetime Miles: 400.20
NB 1540 #2 2013 Lifetime Miles: 416.15
NB 1540 2014 Lifetime Miles: 450.08
NB 1540 #2 2014 Lifetime Miles: 462.64
NB 1540 2015 Lifetime Miles: 431.25
NB 1540 2015 #2 Lifetime Miles: 431.50
NB 1540 2016 Lifetime Miles: 375.43
NB1540 2016 #2 Lifetime Miles: 491.97
NB 880 Lifetime Miles: 515.89
NB 1540 2016 #3 Lifetime Miles: 468.94
NB1549 2017 Lifetime Miles: 471.72
NB 1540 2017#2 Lifetime Miles: 462.33
NB 880 2018 Lifetime Miles: 494.53
NB Prism Lifetime Miles: 498.94
NB 1080 Lifetime Miles: 504.84
NB Vazee Pace 2019 Lifetime Miles: 376.55
NB Vazee Quick Lifetime Miles: 49.25
NB 1080 2019 Lifetime Miles: 499.29
NB 1540 2019 Lifetime Miles: 432.49
NB 1080 #2 2019 Lifetime Miles: 477.34
NB 1540 2020 Lifetime Miles: 455.24
NB 1080 2020 Lifetime Miles: 382.58
NB 1540 2020 #2 Lifetime Miles: 396.67
NB 1080 2020 #2 Lifetime Miles: 463.32
NB1540 2021 Lifetime Miles: 414.21
NB 840 Lifetime Miles: 454.57
NB 1080 2021 Lifetime Miles: 458.52
NB 1080 2022 Lifetime Miles: 460.43
NB 840 2022 Lifetime Miles: 460.36
NB 1080 2022 #2 Lifetime Miles: 448.59
NB 840 #2 Lifetime Miles: 366.83
NB 840 2023 Lifetime Miles: 302.25
NB 1080 2023 Lifetime Miles: 346.59
NB 840 2024 Lifetime Miles: 83.00
NB 1080 2024 Lifetime Miles: 7.00
Running MilesSwimming YardsBike Miles
38.000.0029.05
NB 1080 2019 Miles: 14.00NB 1540 2019 Miles: 15.00NB Vazee Pace 2019 Miles: 9.00
Running MilesSwimming YardsBike Miles
7.000.007.70

total running time 62:29. plan was warm-up for 5 minutes and then run 2 minutes up-tempo with 3 minutes recovery. This went well.  splits 9:38 (first up-tempo wasn't terribly fast), 8:38, 8:36, 9:00, 8:57, 8:51, 8:48. The 4th and 5th miles didn't have 2 full two minute segments and were a bit shorter.  I tried to focus on slower recovery and faster intervals. average HR 124.

total riding time 33:50. average speed13.7 mph, average HR 100.

NB 1080 2019 Miles: 7.00
Add Comment
Running MilesSwimming YardsBike Miles
5.000.007.70

total running time 49:04. plan was super easy with increased effort last 0.3 miles. splits 10:13, 9:51, 9:54, 9:44, 9:23. average HR 111

bike riding time 31:00. plan was to go hard. average speed 14.9 mph. average HR 109

NB 1540 2019 Miles: 5.00
Add Comment
Running MilesSwimming YardsBike Miles
7.000.005.65

total running time 62:42. plan was warm-up for 1 mile then tempo run in 8:30's for 5 mile followed by cool down. splits 9:45, 8:27, 8:32, 8:35, 8:39, 8:34, 10:10. average HR 126. 

bike ride total time 25:18. average speed 13.4 mpg. average HR 105 

NB 1080 2019 Miles: 7.00
Add Comment
Running MilesSwimming YardsBike Miles
5.000.000.00

total time 47:46. plan was easy run with gradual speedup after 3 and uptempo for last 0.3.  splits 9:55, 9:41, 9:45, 9:25, 9:00.

no time for bike... left at 7 am to go get our visa.

NB Vazee Pace 2019 Miles: 5.00
Add Comment
Running MilesSwimming YardsBike Miles
10.000.008.00

total running time 90:33. ran in heavier shoes.  The plan was to warm up and then run steady the first 7 miles and then try to speed up the last 3. Plan was also not to work too hard.  splits 9:31, 9:07, 9:08, 9:03, 9:01, 9:01, 9:02, 9:03, 8:54, 8:44. average HR 124. 

total riding time 34:53. average speed 13.8 mph, average HR 104.

NB 1540 2019 Miles: 10.00
Add Comment
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 37:28. plan was easy with speed up the last 0.3 miles. splits 9:36, 9:28, 9:23, 9:02  avetage HR 118.

NB Vazee Pace 2019 Miles: 4.00
Add Comment
Running MilesSwimming YardsBike Miles
38.000.0029.05
NB 1080 2019 Miles: 14.00NB 1540 2019 Miles: 15.00NB Vazee Pace 2019 Miles: 9.00
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