Running totals: 568 (80K)
Daily Stats: Early morning, warm, damp, 7.15 K, 33:52, 4:38 min/k.
Description: I was feeling pretty good after an off day. So after a pretty good warm up and one false start I got off to a pretty quick start. The first 2 k I was going at about 5 min/k. Had some stretches in the low 420's. However, it was not a race pace. Definitely up tempo maybe 80%. Plan to do some intervals tomorrow.
Showing posts with label seven. Show all posts
Showing posts with label seven. Show all posts
Thursday, September 17, 2009
Thursday, August 20, 2009
Run 47
Running Total: 408 K
Daily Stats: 7.15 K, morning, sunny, warm.
Description: Second day of running without a watch. Felt pretty good. Warm up and warm down as usual. Didn't get out the door early enough. Weather has been perfect for the last few days but it is starting to heat up now. Will be running at the coast for the next little while. Really looking forward to that.
Daily Stats: 7.15 K, morning, sunny, warm.
Description: Second day of running without a watch. Felt pretty good. Warm up and warm down as usual. Didn't get out the door early enough. Weather has been perfect for the last few days but it is starting to heat up now. Will be running at the coast for the next little while. Really looking forward to that.
Wednesday, August 12, 2009
Run 42
Running Total: 370
Daily Stats: 7.15 K, 38:52, 5:26 min/k, late morning, overcast, cool, avg hr 154
Description: So I didn't have the heart rate alarm on so when I went over my top end it didn't signal me. I did not run hard, just a nice enjoyable pace. It was definitely above a jog but was not in any way a hard run. Most of the time the heart rate was pretty down. I had a couple of 200 sections when the monitor was wonk but mostly it seemed to be in the 140 - 150 range. Felt really good running it and did a proper warm up and warm down. Leaving was late because my motivation to go running was real low. Not using the alarm was meant to counter act this. Just running with no stipulations is much easier than worrying about keeping my heart rate in some zone. Still felt conversational but I am sure it was still above my target zone. My weight has responded to the running everyday. I am down about 92.5 kilos which is about 5 pounds below my usual weight. Current goal is to break 200 pounds or 91 kilos. Not too far to go. Then we will be in maintenance mode.
Daily Stats: 7.15 K, 38:52, 5:26 min/k, late morning, overcast, cool, avg hr 154
Description: So I didn't have the heart rate alarm on so when I went over my top end it didn't signal me. I did not run hard, just a nice enjoyable pace. It was definitely above a jog but was not in any way a hard run. Most of the time the heart rate was pretty down. I had a couple of 200 sections when the monitor was wonk but mostly it seemed to be in the 140 - 150 range. Felt really good running it and did a proper warm up and warm down. Leaving was late because my motivation to go running was real low. Not using the alarm was meant to counter act this. Just running with no stipulations is much easier than worrying about keeping my heart rate in some zone. Still felt conversational but I am sure it was still above my target zone. My weight has responded to the running everyday. I am down about 92.5 kilos which is about 5 pounds below my usual weight. Current goal is to break 200 pounds or 91 kilos. Not too far to go. Then we will be in maintenance mode.
Sunday, August 9, 2009
Run 39
Running total: 348k
Daily Stats: 7.15k, 30:55, 4:19 min/k, morning, overcast, cool, avg hr 164
Description: Today was race day. I was aiming for 4:15. One fast segment, one slow segment and the other three were right on 4:19. Great warm up. Five minutes walk away, five minutes jog walk back, yoga and real stretching, run jog 100m a few times. More stretching. Ready to go. Warm down was yoga stretching and some real stretching.
As for the race went out pretty good. Took a while to get in the groove. Definitely wore down as the race went on. Final kick was probably down around 4:00 but that was only for about 200m. Need to work on lengthening that final kick out.
Daily Stats: 7.15k, 30:55, 4:19 min/k, morning, overcast, cool, avg hr 164
Description: Today was race day. I was aiming for 4:15. One fast segment, one slow segment and the other three were right on 4:19. Great warm up. Five minutes walk away, five minutes jog walk back, yoga and real stretching, run jog 100m a few times. More stretching. Ready to go. Warm down was yoga stretching and some real stretching.
As for the race went out pretty good. Took a while to get in the groove. Definitely wore down as the race went on. Final kick was probably down around 4:00 but that was only for about 200m. Need to work on lengthening that final kick out.
Friday, August 7, 2009
Run 37
Running Total: 336k
Daily Stats: 7.15 k. 40:36, 5:41 min/k, late morning, sunny, hot, avg hr 141
Description: late start today. Proper warm up and warm down. Might start going for a 10 min bike ride as a warm up. The run felt good and was pretty fast. Heat of the day keeps the hr up. Need to get to bed earlier and up earlier. Read an online running article talking about having to put in the miles before getting fast. Tough to keep this thought in my head. Constantly wanting to pick up the pace when I run. Definitely need to have a fast run at least every week. Something to look forward to.
Daily Stats: 7.15 k. 40:36, 5:41 min/k, late morning, sunny, hot, avg hr 141
Description: late start today. Proper warm up and warm down. Might start going for a 10 min bike ride as a warm up. The run felt good and was pretty fast. Heat of the day keeps the hr up. Need to get to bed earlier and up earlier. Read an online running article talking about having to put in the miles before getting fast. Tough to keep this thought in my head. Constantly wanting to pick up the pace when I run. Definitely need to have a fast run at least every week. Something to look forward to.
Wednesday, August 5, 2009
Run 35
Running Total: 318 k
Daily Stats: 7.15 k, 41:26, 5:48 min/k, late morning, hazy, warm, avg hr 142.
Description: Late start, 10:30. But the temperature is down a little today. Stopped to give directions at one point for about 10 seconds. Felt pretty good during the run. I think the sun and heat was the main reason for the up heartbeat. Watch is still acting weird. May need to change batteries. Didn't do the warm down as the wife was heading out for her run.
Daily Stats: 7.15 k, 41:26, 5:48 min/k, late morning, hazy, warm, avg hr 142.
Description: Late start, 10:30. But the temperature is down a little today. Stopped to give directions at one point for about 10 seconds. Felt pretty good during the run. I think the sun and heat was the main reason for the up heartbeat. Watch is still acting weird. May need to change batteries. Didn't do the warm down as the wife was heading out for her run.
Friday, July 31, 2009
Run 31
Running Total: 285
Daily Stats: 7.15 K, 40: 58, 5:44 min/k, moring, sunny, hot, avg hr 138.
Description: Got off to a late start. The seven k felt really good. Proper warm up and warm down. All intervals were roughly the same but definitely slowed from 5:30 to 5:55. Today was the seventh day in as row. Weight is starting to move. This may make running easier.
Daily Stats: 7.15 K, 40: 58, 5:44 min/k, moring, sunny, hot, avg hr 138.
Description: Got off to a late start. The seven k felt really good. Proper warm up and warm down. All intervals were roughly the same but definitely slowed from 5:30 to 5:55. Today was the seventh day in as row. Weight is starting to move. This may make running easier.
Thursday, July 2, 2009
Run 16.
Running total: 148 K.
Daily Stats: 7.15 k, 37:55, 5:18 min/k, midday, 33 degrees, sunny, avg hr 154
Description: I started off running with the rest of the family who were on bikes but they turned back at the 1 k mark. They also took the water bottle that I was planning to drink from which was why they came in the first place. It was really hot and I was dry mouthing and looking for a place to go to the washroom for the last two thirds. Did not push at all and though I had an interval at a 5:09 pace it was still a very reasonable run. Pretty impressed with the average heart rate but I am starting to understand that the six minutes of warm up run in the first k and a half have a large impact on my average. The true average for when I was running was probably closer to 160. On days when I am going hard might have to do a real 6-9 min warm up before starting the actual run. This will be a much better indicator of where I am actually running at.
Daily Stats: 7.15 k, 37:55, 5:18 min/k, midday, 33 degrees, sunny, avg hr 154
Description: I started off running with the rest of the family who were on bikes but they turned back at the 1 k mark. They also took the water bottle that I was planning to drink from which was why they came in the first place. It was really hot and I was dry mouthing and looking for a place to go to the washroom for the last two thirds. Did not push at all and though I had an interval at a 5:09 pace it was still a very reasonable run. Pretty impressed with the average heart rate but I am starting to understand that the six minutes of warm up run in the first k and a half have a large impact on my average. The true average for when I was running was probably closer to 160. On days when I am going hard might have to do a real 6-9 min warm up before starting the actual run. This will be a much better indicator of where I am actually running at.
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