| Location: Orem,UT,USA Member Since: May 01, 2006 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: None to speak of. Used to race road bikes - racing as a Cat 3 middle-of-the-pack rider. Have been a social runner for 10+ years and have run over a twenty marathons including DesNews, Salt Lake City, St George, and Las Vegas. Neighborhood running group is very consistent and have spent many fun times and good miles with group. Short-Term Running Goals: Goal is to run under 3:20 hours for a marathon and in the process qualify for Boston. My qualifying time for Boston is 3:30 Personal: Married, 5 kids. Have 3 soccer stars in family -- my two oldest girls and their little brother Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 292.66 | 0.00 | 30.80 | 0.00 | 15.30 | 338.76 |
|
| Night Sleep Time: 224.92 | Nap Time: 2.00 | Total Sleep Time: 226.92 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2 and a half miles @ 8:45/mi pace. Solo north on Murdock Canal Trail. Cold and clear.
Distance
2.51 mi Distance
Calories
315 C Calories
Heart Rate
155 bpm Avg HR
162 bpm Max HR
Timing
22:03 Time
22:00 Moving Time
22:22 Elapsed Time
8:46 min/mi Avg Pace
8:45 min/mi Avg Moving Pace
4:30 min/mi Best Pace
Elevation
42 ft Elev Gain
20 ft Elev Loss
4,846 ft Min Elev
4,879 ft Max Elev
Temps
12.0° Clear
Feels like 12.0°
78% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:50/mi pace. North on Murdock Canal with Paul. Great to run with Paul again. Temps were cold and cloudy.
Distance
6.00 mi Distance
Calories
768 C Calories
Heart Rate
145 bpm Avg HR
172 bpm Max HR
Timing
58:59 Time
58:32 Moving Time
1:01:44 Elapsed Time
9:50 min/mi Avg Pace
9:45 min/mi Avg Moving Pace
8:55 min/mi Best Pace
Elevation
137 ft Elev Gain
138 ft Elev Loss
4,780 ft Min Elev
4,883 ft Max Elev
Temps
9.0° Mostly Cloudy
Feels like 9.0°
72% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| 4.3 miles @ 9:30/mi pace. Murdock Canal trail North - some with Paul. Weather was warm and trail was icy. Garmin results below don't have all the distance because it was not on for the first half mile when I was actuall running faster to catch up with Paul.
Strength Training
Half an hour arms and back training - hard shoveling icy walkway to Canal trail.
Distance
3.76 mi Distance
Calories
472 C Calories
Timing
35:46 Time
35:38 Moving Time
35:46 Elapsed Time
9:31 min/mi Avg Pace
9:29 min/mi Avg Moving Pace
7:59 min/mi Best Pace
Elevation
156 ft Elev Gain
116 ft Elev Loss
4,779 ft Min Elev
4,883 ft Max Elev
Temps
34.0° Cloudy 3
Feels like 34.0°
3 mph wind
86% humidity
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles @ 9:08/mi pace. Murdock Trail North solo. Biggest challenge today was staying upright. Trail was super icy and temps were a comfortable 32 degrees.
Distance
4.25 mi Distance
Calories
529 C Calories
Heart Rate
150 bpm Avg HR
161 bpm Max HR
Timing
38:50 Time
38:41 Moving Time
39:05 Elapsed Time
9:08 min/mi Avg Pace
9:06 min/mi Avg Moving Pace
7:10 min/mi Best Pace
Elevation
81 ft Elev Gain
80 ft Elev Loss
4,846 ft Min Elev
4,899 ft Max Elev
Temps
Feels like 32.0°
86% humidity, cloudy
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.12 | 0.00 | 0.00 | 0.00 | 0.00 | 7.12 |
| 7 miles @ 9:32/mi pace. North on Murdock Canal trail with Paul. Temps felt colder than the 28 degrees on the thermometer.
Distance
7.12 mi Distance
Calories
898 C Calories
Timing
1:07:46 Time
58:56 Moving Time
1:10:06 Elapsed Time
9:32 min/mi Avg Pace
9:28 min/mi Avg Moving Pace
8:27 min/mi Best Pace
Elevation
160 ft Elev Gain
161 ft Elev Loss
4,768 ft Min Elev
4,883 ft Max Elev
Temps
28.0° Cloudy
Feels like 28.0°
86% humidity
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.53 | 0.00 | 0.00 | 0.00 | 0.00 | 4.53 |
| 4.5 miles @ 9:09/mi pace. North on Murdock Canal trail with Paul. It was super cold and was just good to get out. I think the pace was a bit fast for Paul as he was not talking as much on the way back. Then again, it could have merely been the cold that stifled conversation. 12 degrees and it felt even colder.
Paul may have pulled something around his knee. Hope not but he ended our run walking home from my house. Hope he's alright.
Distance
4.53 mi Distance
Calories
567 C Calories
Timing
41:27 Time
41:18 Moving Time
41:27 Elapsed Time
9:09 min/mi Avg Pace
9:07 min/mi Avg Moving Pace
4:52 min/mi Best Pace
Elevation
96 ft Elev Gain
72 ft Elev Loss
4,846 ft Min Elev
4,893 ft Max Elev
Temps
12.0° Clear 4
Feels like 12.0°
4 mph wind
85% humidity
|
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles @ 8:41/mi pace. North on Murdock Canal Trail solo. Snowing and lightly snow covered trail. Almost lost it twice but did not go down.
Distance
3.36 mi Distance
Calories
424 C Calories
Timing
29:29 Time
29:20 Moving Time
29:29 Elapsed Time
8:46 min/mi Avg Pace
8:43 min/mi Avg Moving Pace
7:52 min/mi Best Pace
Elevation
69 ft Elev Gain
72 ft Elev Loss
4,846 ft Min Elev
4,882 ft Max Elev
Temps
28.0° Light Snow
Feels like 28.0°
93% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4 miles @ 8:23/mi pace. Solo on the St Rose Trail in Henderson NV. Temps were great.
Distance
4.04 mi Distance
Calories
469 C Calories
Heart Rate
151 bpm Avg HR
172 bpm Max HR
Timing
33:50 Time
33:37 Moving Time
35:33 Elapsed Time
8:23 min/mi Avg Pace
8:20 min/mi Avg Moving Pace
6:32 min/mi Best Pace
Elevation
65 ft Elev Gain
77 ft Elev Loss
2,200 ft Min Elev
2,283 ft Max Elev
Temps
37.0° Fair 3
Feels like 37.0°
3 mph SSW wind
70% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles @ 10:31/mi pace. Solo on rough trail up into canyon near Bishop Gorman HS in Las Vegas.
Distance
3.30 mi Distance
Calories
430 C Calories
Heart Rate
138 bpm Avg HR
156 bpm Max HR
Timing
35:37 Time
34:42 Moving Time
40:10 Elapsed Time
10:48 min/mi Avg Pace
10:31 min/mi Avg Moving Pace
6:58 min/mi Best Pace
Elevation
326 ft Elev Gain
326 ft Elev Loss
2,684 ft Min Elev
3,003 ft Max Elev
Temps
46.0° Cloudy 3
Feels like 46.0°
3 mph wind
61% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.18 | 0.00 | 0.00 | 0.00 | 0.00 | 5.18 |
| 5.2 miles north with Paul on Murdock Canal Trail.
Distance
5.18 mi Distance
Calories
655 C Calories
Timing
51:39 Time
51:17 Moving Time
54:25 Elapsed Time
9:58 min/mi Avg Pace
9:54 min/mi Avg Moving Pace
8:39 min/mi Best Pace
Elevation
82 ft Elev Gain
100 ft Elev Loss
4,837 ft Min Elev
4,883 ft Max Elev
Temps
25.0° Partly Cloudy
Feels like 25.0°
74% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 miles @ 9:17 pace. Murdock Trail north solo. Cold, clear and bright from the sun reflecting off all the snow. Gave blood last Wednesday and combined with the two weeks off, was feeling really slow.
Distance
4.01 mi Distance
Calories
533 C Calories
Heart Rate
155 bpm Avg HR
171 bpm Max HR
Timing
37:14 Time
37:00 Moving Time
37:30 Elapsed Time
9:17 min/mi Avg Pace
9:13 min/mi Avg Moving Pace
7:37 min/mi Best Pace
Elevation
69 ft Elev Gain
64 ft Elev Loss
4,846 ft Min Elev
4,881 ft Max Elev
Temps
21.0° Fair
Feels like 21.0°
93% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5K @ 8:55/mi pace. Murdock Canal north out n back solo. Saw Dr. Heath who cleared me for running. First time running in a few weeks. Felt good to be out but not too great to be running. Pace was reasonable but did not feel super comfortable. Oh well - Time for the training to begin. Felt cold for the 27 degrees.
Distance
3.10 mi Distance
Calories
386 C Calories
Timing
27:39 Time
27:30 Moving Time
27:39 Elapsed Time
8:55 min/mi Avg Pace
8:52 min/mi Avg Moving Pace
8:13 min/mi Best Pace
Elevation
62 ft Elev Gain
41 ft Elev Loss
4,846 ft Min Elev
4,882 ft Max Elev
Temps
27.0° Mostly Cloudy
Feels like 27.0°
68% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles @ 8:51/mi pace. Murdock Canal trail N out n back. started out really slow but quickly picked up the pace. By mile 3 I was feeling rather sluggish and had to work to keep up a 9ish /mile pace. Once again felt cold for the 28 degrees.
Distance
4.00 mi Distance
Calories
500 C Calories
Timing
35:25 Time
35:20 Moving Time
35:25 Elapsed Time
8:51 min/mi Avg Pace
8:50 min/mi Avg Moving Pace
7:04 min/mi Best Pace
Elevation
62 ft Elev Gain
43 ft Elev Loss
4,846 ft Min Elev
4,884 ft Max Elev
Temps
28.0° Clear
Feels like 28.0°
74% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 11:35/mi pace. North on Murdock Canal trail with Larry, Jo, Wayne and Paul. It was great to get the whole gang out tho' the pace was rather slow. Beautiful morning with good friends.
Distance
6.22 mi Distance
Calories
697 C Calories
Timing
1:12:03 Time
1:10:50 Moving Time
1:32:08 Elapsed Time
11:35 min/mi Avg Pace
11:24 min/mi Avg Moving Pace
8:40 min/mi Best Pace
Elevation
115 ft Elev Gain
120 ft Elev Loss
4,778 ft Min Elev
4,882 ft Max Elev
Temps
36.0° Mostly Cloudy
Feels like 36.0°
69% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.96 | 0.00 | 0.00 | 0.00 | 0.00 | 6.96 |
| 7 miles @ 10:36/mi pace. Ran North on Murdock Canal Trail with all the gang: Larry, Jo, Paul and Wayne. Good temps and good times.
Distance
6.90 mi Distance
Calories
816 C Calories
Timing
1:13:04 Time
1:12:27 Moving Time
1:23:52 Elapsed Time
10:36 min/mi Avg Pace
10:30 min/mi Avg Moving Pace
7:36 min/mi Best Pace
Elevation
207 ft Elev Gain
209 ft Elev Loss
4,779 ft Min Elev
4,880 ft Max Elev
Temps
48.0° Cloudy 5
Feels like 46.0°
5 mph wind
43% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 9:00/mi pace. North on Murdock Canal solo. Felt warm and sunny. Enjoyed it by the end but had to convince myself that it was worth it for the first mile.
Distance
5.50 mi Distance
Calories
691 C Calories
Timing
49:30 Time
48:49 Moving Time
50:08 Elapsed Time
9:00 min/mi Avg Pace
8:52 min/mi Avg Moving Pace
7:50 min/mi Best Pace
Elevation
76 ft Elev Gain
54 ft Elev Loss
4,834 ft Min Elev
4,880 ft Max Elev
Temps
Feels like 27.0°
5 mph SSE wind
74% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.51 | 0.00 | 0.00 | 0.00 | 0.00 | 5.51 |
| 5.5 miles@ 9:23 /mi pace. South on Murdock Canal trail to Wills on 800 then back along 4th East solo. Windy but pretty pleasant. Not feeling great yet but glad to be on the path back to regular running.
Distance
5.51 mi Distance
Calories
700 C Calories
Timing
51:42 Time
51:10 Moving Time
54:35 Elapsed Time
9:23 min/mi Avg Pace
9:17 min/mi Avg Moving Pace
5:23 min/mi Best Pace
Elevation
128 ft Elev Gain
144 ft Elev Loss
4,806 ft Min Elev
4,890 ft Max Elev
Temps
34.0° Partly Cloudy 5
Feels like 29.0°
5 mph SSE wind
69% humidity
|
| Night Sleep Time: 6.67 | Nap Time: 0.00 | Total Sleep Time: 6.67 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 | 6.10 |
| 6.1 miles @ 11:11/mi pace. Water tank hills plus Bonneville shoreline trail then down Heather Rd. Slightly overcast skies and cool but not cold - perfect running weather conditions. Running solo is not nearly as fun as with Paul or others but it has its own unique advantages. Ran with music today and really enjoyed it, tho' I think it may have slowed me down even more on some of the hills. I think I may need "faster" music. 18:24 from base to top of hill #5.
Distance
6.10 mi Distance
Calories
940 C Calories
Heart Rate
151 bpm Avg HR
176 bpm Max HR
Timing
1:08:09 Time
1:07:25 Moving Time
1:12:03 Elapsed Time
11:11 min/mi Avg Pace
11:03 min/mi Avg Moving Pace
7:55 min/mi Best Pace
Elevation
1,008 ft Elev Gain
985 ft Elev Loss
4,846 ft Min Elev
5,576 ft Max Elev
Temps
48.0° Cloudy 8
Feels like 45.0°
8 mph SE wind
50% humidity
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.60 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
| 6.6 miles @ 10:23 pace. Murdock Canal N with Paul and Wayne. Temps were nice and warm. Company was good. I felt a bit tired due to the last 3 days of workouts but it has been worth it.
Distance
6.60 mi Distance
Calories
826 C Calories
Heart Rate
138 bpm Avg HR
162 bpm Max HR
Timing
1:08:31 Time
1:08:11 Moving Time
1:12:22 Elapsed Time
10:23 min/mi Avg Pace
10:20 min/mi Avg Moving Pace
7:00 min/mi Best Pace
Elevation
149 ft Elev Gain
151 ft Elev Loss
4,779 ft Min Elev
4,880 ft Max Elev
Temps
52.0° Partly Cloudy
Feels like 52.0°
47% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ 9:14/mi pace. Murdock Canal Trail N solo. Cold and clear. Winter is back.
Distance
3.00 mi Distance
Calories
380 C Calories
Timing
27:42 Time
27:39 Moving Time
27:42 Elapsed Time
9:14 min/mi Avg Pace
9:12 min/mi Avg Moving Pace
6:08 min/mi Best Pace
Elevation
71 ft Elev Gain
50 ft Elev Loss
4,846 ft Min Elev
4,881 ft Max Elev
Temps
28.0° Partly Cloudy
Feels like 28.0°
80% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ 10:01/mi pace. Great early morning run with Liz, recently returned from Brazil. Life is good.
Distance
3.00 mi Distance
Calories
386 C Calories
Timing
30:04 Time
29:55 Moving Time
32:54 Elapsed Time
10:01 min/mi Avg Pace
9:58 min/mi Avg Moving Pace
1:27 min/mi Best Pace
Elevation
70 ft Elev Gain
50 ft Elev Loss
4,845 ft Min Elev
4,883 ft Max Elev
Temps
34.0° Fair 6
Feels like 28.0°
6 mph N wind
55% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.60 | 0.00 | 0.00 | 0.00 | 0.00 | 11.60 |
| 5.6 miles @ 9:29/mi pace. Murdock canal trail North with Paul and Wayne. Cold and clear
Also went on a bike ride in late afternoon - approx. 6 running-equivalent miles.
Distance
5.60 mi Distance
Calories
705 C Calories
Timing
53:09 Time
52:51 Moving Time
53:09 Elapsed Time
9:29 min/mi Avg Pace
9:26 min/mi Avg Moving Pace
7:36 min/mi Best Pace
Elevation
81 ft Elev Gain
86 ft Elev Loss
4,836 ft Min Elev
4,882 ft Max Elev
Temps
28.0° Clear
Feels like 28.0°
63% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.16 | 0.00 | 0.00 | 0.00 | 0.00 | 4.16 |
| 4 miles @ 10:05/mi. pace. Clear and cold but a great run thanks to Lizzy who ran it with me. Times were a bit slower because of Liz, but overall she's doing great having just returned from a mission in Brazil.
Distance
4.16 mi Distance
Calories
491 C Calories
Heart Rate
133 bpm Avg HR
148 bpm Max HR
Timing
42:55 Time
42:34 Moving Time
44:18 Elapsed Time
10:19 min/mi Avg Pace
10:14 min/mi Avg Moving Pace
8:26 min/mi Best Pace
Elevation
76 ft Elev Gain
76 ft Elev Loss
4,845 ft Min Elev
4,882 ft Max Elev
Temps
Feels like 32.0°
4 mph ESE wind
74% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.70 | 0.00 | 0.00 | 0.00 | 0.00 | 5.70 |
| 5.7 miles @ 9:33/mi pace. Murdock Canal Trail N with Paul. Mildly cold and clear.
Distance
5.50 mi Distance
Calories
690 C Calories
Timing
54:55 Time
54:24 Moving Time
54:55 Elapsed Time
9:59 min/mi Avg Pace
9:54 min/mi Avg Moving Pace
4:35 min/mi Best Pace
Elevation
96 ft Elev Gain
142 ft Elev Loss
4,799 ft Min Elev
4,881 ft Max Elev
Temps
Feels like 32.0°
80% humidity
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 10:44/mi. pace. Murdock Canal trail North with Lizzy. Snowy/sleety and cold and windy but still awesome because Liz was there.
Distance
4.87 mi Distance
Calories
628 C Calories
Timing
52:16 Time
51:54 Moving Time
52:16 Elapsed Time
10:44 min/mi Avg Pace
10:39 min/mi Avg Moving Pace
8:36 min/mi Best Pace
Elevation
64 ft Elev Gain
49 ft Elev Loss
4,845 ft Min Elev
4,883 ft Max Elev
Temps
36.0° Light Rain 9
Feels like 29.0°
9 mph E wind
80% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles walking around Washington DC
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles walking around Washington DC
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:50/mi pace. Solo on Murdock Canal Trail N. Sunny and pleasant temps
Distance
5.00 mi Distance
Calories
671 C Calories
Heart Rate
161 bpm Avg HR
178 bpm Max HR
Timing
44:12 Time
44:01 Moving Time
44:36 Elapsed Time
8:50 min/mi Avg Pace
8:48 min/mi Avg Moving Pace
7:55 min/mi Best Pace
Elevation
57 ft Elev Gain
54 ft Elev Loss
4,846 ft Min Elev
4,880 ft Max Elev
Temps
46.0° Partly Cloudy 11
Feels like 41.0°
11 mph NW wind
39% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 | 4.10 |
| 4 miles @9:28/mi pace. Solo up Horse Trail Hills and back. Beautiful morning but workout felt especially hard.
Distance
4.01 mi Distance
Calories
495 C Calories
Timing
38:01 Time
37:46 Moving Time
38:01 Elapsed Time
9:28 min/mi Avg Pace
9:25 min/mi Avg Moving Pace
8:03 min/mi Best Pace
Elevation
315 ft Elev Gain
335 ft Elev Loss
4,823 ft Min Elev
5,084 ft Max Elev
Temps
46.0° Clear 6
Feels like 43.0°
6 mph SSE wind
53% humidity
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ 8:18/mi pace. Murdock Canal Trail out n back solo.
Distance
3.00 mi Distance
Calories
378 C Calories
Timing
24:54 Time
24:42 Moving Time
24:54 Elapsed Time
8:18 min/mi Avg Pace
8:14 min/mi Avg Moving Pace
5:54 min/mi Best Pace
Elevation
48 ft Elev Gain
23 ft Elev Loss
4,846 ft Min Elev
4,879 ft Max Elev
Temps
48.0° Partly Cloudy 4
Feels like 48.0°
4 mph wind
57% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10 miles @ 10:13 pace. Was @ 9:30 pace for last 8.5 miles. Murdock Canal N with all the gang including Larry, Jo, Paul and Wayne. Good times
Distance
10.09 mi Distance
Calories
1,341 C Calories
Heart Rate
145 bpm Avg HR
176 bpm Max HR
Timing
1:43:10 Time
1:42:19 Moving Time
1:43:47 Elapsed Time
10:13 min/mi Avg Pace
10:08 min/mi Avg Moving Pace
2:00 min/mi Best Pace
Elevation
86 ft Elev Gain
89 ft Elev Loss
4,833 ft Min Elev
4,881 ft Max Elev
Temps
48.0° Partly Cloudy
Feels like 48.0°
71% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 9:20/mi pace. Murdock Canal Trail N solo. Temps were great in low 40s.
Distance
4.55 mi Distance
Calories
570 C Calories
Timing
42:41 Time
42:26 Moving Time
45:08 Elapsed Time
9:23 min/mi Avg Pace
9:20 min/mi Avg Moving Pace
7:32 min/mi Best Pace
Elevation
58 ft Elev Gain
23 ft Elev Loss
4,830 ft Min Elev
4,879 ft Max Elev
Temps
41.0° Fair 5
Feels like 38.0°
5 mph ESE wind
70% humidity
|
| Night Sleep Time: 5.50 | Nap Time: 2.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.10 | 0.00 | 0.00 | 5.10 |
| 5.1 miles @ 8:22/mi pace. Murdock Canal N solo. Overcast and pleasant.
Distance
5.02 mi Distance
Calories
633 C Calories
Timing
42:18 Time
41:58 Moving Time
42:21 Elapsed Time
8:26 min/mi Avg Pace
8:22 min/mi Avg Moving Pace
6:30 min/mi Best Pace
Elevation
65 ft Elev Gain
48 ft Elev Loss
4,845 ft Min Elev
4,883 ft Max Elev
Temps
46.0° Partly Cloudy 4
Feels like 46.0°
4 mph wind
76% humidity
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles @ 8:25/mi pace. Solo Murdock Canal N
Distance
3.00 mi Distance
Calories
375 C Calories
Timing
26:18 Time
26:06 Moving Time
26:18 Elapsed Time
8:45 min/mi Avg Pace
8:41 min/mi Avg Moving Pace
8:03 min/mi Best Pace
Elevation
71 ft Elev Gain
54 ft Elev Loss
4,846 ft Min Elev
4,880 ft Max Elev
Temps
37.0° Showers 14
Feels like 29.0°
14 mph NNW wind
87% humidity
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.30 | 0.00 | 0.00 | 0.00 | 2.00 | 12.30 |
| 12.3 miles @ 9:40/mi pace. Tri-cities loop with Paul, Larry and Jo and ending the last 8 miles solo.
Distance
8.26 mi + 4.00 mi Distance
Calories
1,017 C + 427 C Calories
Heart Rate
135 bpm Avg HR + 145 bpm Avg HR
165 bpm Max HR + 160 bpm Max HR
Timing
1:26:47 + 37:22 Time
1:25:52 + 37:12 Moving Time
1:31:01 Elapsed Time
10:31+ 9:18 min/mi Avg Pace
10:24 + 9:18 min/mi Avg Moving Pace
7:26 min/mi Best Pace
Elevation
288 + 81 ft Elev Gain
156 + 344 ft Elev Loss
4,741 ft Min Elev
5,050 ft Max Elev
Temps
36.0° - 39° Partly Cloudy
Feels like 36.0°
75% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 mile @ 10:19/mi pace with Lizzy. Murdock Canal N.
Distance
3.00 mi Distance
Calories
386 C Calories
Timing
30:57 Time
30:35 Moving Time
31:25 Elapsed Time
10:19 min/mi Avg Pace
10:12 min/mi Avg Moving Pace
8:03 min/mi Best Pace
Elevation
74 ft Elev Gain
69 ft Elev Loss
4,846 ft Min Elev
4,878 ft Max Elev
Temps
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.75 | 0.00 | 0.00 | 0.00 | 0.00 | 4.75 |
| 4.75 miles @ 8:43/mi pace. Solo
Distance
4.70 mi Distance
Calories
594 C Calories
Timing
40:59 Time
40:41 Moving Time
40:59 Elapsed Time
8:43 min/mi Avg Pace
8:39 min/mi Avg Moving Pace
0:50 min/mi Best Pace
Elevation
154 ft Elev Gain
148 ft Elev Loss
4,751 ft Min Elev
4,880 ft Max Elev
Temps
46.0° Clear
Feels like 46.0°
71% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles @ 10:52/mi pace. With Lizzy before work.
Distance
4.51 mi Distance
Calories
584 C Calories
Timing
48:59 Time
48:33 Moving Time
52:16 Elapsed Time
10:52 min/mi Avg Pace
10:46 min/mi Avg Moving Pace
8:03 min/mi Best Pace
Elevation
79 ft Elev Gain
57 ft Elev Loss
4,846 ft Min Elev
4,878 ft Max Elev
Temps
55.0° Fair
Feels like 55.0°
35% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Hiking around Goblins Valley and Little Wild Horse Canyon with Jack, Andrew and the scouts.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| 4.6 miles around the neighborhood with Larry, Paul, Jo, Joe Judd, and Nick. Nice chilly morning
Distance
4.56 mi Distance
Calories
556 C Calories
Timing
50:59 Time
50:31 Moving Time
52:53 Elapsed Time
11:11 min/mi Avg Pace
11:05 min/mi Avg Moving Pace
6:44 min/mi Best Pace
Elevation
158 ft Elev Gain
153 ft Elev Loss
4,816 ft Min Elev
4,884 ft Max Elev
Temps
48.0° Partly Cloudy
62% humidity
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ 10:23/mi pace. Murdock Canal N with Liz. Rained on us but it was a good run all the same. Feeling quite tired. Need more sleep
Distance
3.00 mi Distance
Calories
386 C Calories
Timing
31:29 Time
31:20 Moving Time
31:29 Elapsed Time
10:29 min/mi Avg Pace
10:26 min/mi Avg Moving Pace
8:54 min/mi Best Pace
Elevation
52 ft Elev Gain
49 ft Elev Loss
4,846 ft Min Elev
4,877 ft Max Elev
Temps
39.0° Mostly Cloudy 3
Feels like 39.0°
3 mph S wind
87% humidity
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles @ 9:23/mi pace. Murdock Canal/Tri-Cities Loop with Paul. Feeling super tired but glad to have gotten out running. Was going to ditch but saw a text from Paul and hurried to get ready. Was a quarter mile into my run before I realized my Garmin was not on - oh well.
Distance
5.00 mi Distance
Calories
625 C Calories
Timing
47:22 Time
47:04 Moving Time
47:22 Elapsed Time
9:28 min/mi Avg Pace
9:25 min/mi Avg Moving Pace
1:46 min/mi Best Pace
Elevation
139 ft Elev Gain
167 ft Elev Loss
4,742 ft Min Elev
4,880 ft Max Elev
Temps
41.0° Mostly Cloudy
Feels like 41.0°
81% humidity
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4 miles @ 10:30 pace. Murdock Canal Trail N with Liz.
Distance
4.00 mi Distance
Calories
512 C Calories
Timing
42:01 Time
41:22 Moving Time
44:07 Elapsed Time
10:30 min/mi Avg Pace
10:20 min/mi Avg Moving Pace
2:45 min/mi Best Pace
Elevation
55 ft Elev Gain
41 ft Elev Loss
4,842 ft Min Elev
4,879 ft Max Elev
Temps
39.0° Partly Cloudy 4
Feels like 39.0°
4 mph SE wind
87% humidity
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.20 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| 9 miles @ 9:04/mi pace. Murdock Canal N with Paul.
Distance
9.20 mi Distance
Calories
1,157 C Calories
Timing
1:23:29 Time
1:22:56 Moving Time
1:25:17 Elapsed Time
9:04 min/mi Avg Pace
9:01 min/mi Avg Moving Pace
2:24 min/mi Best Pace
Elevation
91 ft Elev Gain
87 ft Elev Loss
4,830 ft Min Elev
4,879 ft Max Elev
Temps
37.0° Mostly Cloudy 3
Feels like 37.0°
3 mph E wind
81% humidity
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5.2 miles @ 9:35 pace. Tri cities loop with Paul and Rich L and Brian J
Distance
5.20 mi Distance
Calories
654 C Calories
Timing
49:50 Time
49:36 Moving Time
50:08 Elapsed Time
9:35 min/mi Avg Pace
9:32 min/mi Avg Moving Pace
8:14 min/mi Best Pace
Elevation
142 ft Elev Gain
149 ft Elev Loss
4,741 ft Min Elev
4,881 ft Max Elev
Temps
43.0° Fair 3
Feels like 43.0°
3 mph W wind
52% humidit
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4.2 miles @ 10:04/mi pace. Murdock Canal N with Liz. Felt tired at start but woke up as the run progressed.
Distance
4.00 mi Distance
Calories
510 C Calories
Timing
40:20 Time
39:55 Moving Time
40:20 Elapsed Time
10:04 min/mi Avg Pace
9:58 min/mi Avg Moving Pace
8:38 min/mi Best Pace
Elevation
60 ft Elev Gain
35 ft Elev Loss
4,845 ft Min Elev
4,882 ft Max Elev
Temps
39.0° Clear
Feels like 39.0°
70% humidity
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4.25 miles @ 10:06/mi pace. Murdock Canal S to 800 N then back on 400 E with Lizzy. Great morning for a run. Tired tho.
Distance
4.21 mi Distance
Calories
536 C Calories
Timing
42:48 Time
42:30 Moving Time
42:51 Elapsed Time
10:11 min/mi Avg Pace
10:06 min/mi Avg Moving Pace
8:34 min/mi Best Pace
Elevation
42 ft Elev Gain
68 ft Elev Loss
4,806 ft Min Elev
4,863 ft Max Elev
Temps
57.0° Fair 4
Feels like 57.0°
4 mph E wind
38% humidity
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5K @ 10:57/mi pace. Murdock Canal N with Liz.
Distance
3.08 mi Distance
Calories
388 C Calories
Timing
30:42 Time
30:37 Moving Time
30:42 Elapsed Time
9:57 min/mi Avg Pace
9:56 min/mi Avg Moving Pace
6:56 min/mi Best Pace
Elevation
52 ft Elev Gain
47 ft Elev Loss
4,846 ft Min Elev
4,881 ft Max Elev
Temps
61.0° Mostly Cloudy 11
Feels like 61.0°
11 mph NNE wind
55% humidity
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.50 | 0.00 | 0.50 | 0.00 | 0.00 | 14.00 |
| 14 miles @ 9:37/mi pace. Murdock Canal N with Paul and Wayne. Saw Cheryl and Norm Crosby, Sandy Wagstaff, Dana McCoy and a bunch of other folks. It was a very pleasant morning and a great run. Felt good throughout and even though overall pace was only 9:37 I ran ahead at mile 12 and got down to a 7:20/mi. pace for about a half a mile.
Distance
13.64 mi Distance
Calories
1,722 C Calories
Timing
2:11:15 Time
2:10:31 Moving Time
2:20:08 Elapsed Time
9:37 min/mi Avg Pace
9:34 min/mi Avg Moving Pace
7:08 min/mi Best Pace
Elevation
261 ft Elev Gain
259 ft Elev Loss
4,780 ft Min Elev
4,882 ft Max Elev
Temps
45.0° Mostly Cloudy
Feels like 45.0°
76% humidity
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6 miles @ 9:50/mi pace. Murdock Canal N with Liz and Paul. Good run.
Distance
6.08 mi Distance
Calories
767 C Calories
Timing
59:47 Time
59:21 Moving Time
59:53 Elapsed Time
9:50 min/mi Avg Pace
9:46 min/mi Avg Moving Pace
8:11 min/mi Best Pace
Elevation
140 ft Elev Gain
143 ft Elev Loss
4,780 ft Min Elev
4,883 ft Max Elev
Temps
45.0° Clear
Feels like 45.0°
49% humidity
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.15 | 0.00 | 0.00 | 0.00 | 0.00 | 3.15 |
| 5K @ 9:05/mi pace. Murdock Canal North with Liz. Amazing weather and temps
Distance
3.15 mi Distance
Calories
396 C Calories
Timing
28:37 Time
28:30 Moving Time
28:37 Elapsed Time
9:05 min/mi Avg Pace
9:03 min/mi Avg Moving Pace
3:15 min/mi Best Pace
Elevation
76 ft Elev Gain
64 ft Elev Loss
4,846 ft Min Elev
4,881 ft Max Elev
Temps
46.0° Clear 5
Feels like 44.0°
5 mph SE wind
53% humidity
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8 miles @ 9:07/mi pace. North on Murdock Canal with Paul. Pleasant temps - good pace
Distance
8.03 mi Distance
Calories
1,005 C Calories
Timing
1:13:38 Time
1:13:09 Moving Time
1:13:38 Elapsed Time
9:10 min/mi Avg Pace
9:07 min/mi Avg Moving Pace
8:07 min/mi Best Pace
Elevation
87 ft Elev Gain
86 ft Elev Loss
4,832 ft Min Elev
4,879 ft Max Elev
Temps
46.0° Fair 7
Feels like 43.0°
7 mph ESE wind
61% humidity
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:38/mi pace. Murdock Canal Trail N with Liz and Paul.
Distance
6.00 mi Distance
Calories
765 C Calories
Timing
57:51 Time
57:18 Moving Time
59:45 Elapsed Time
9:38 min/mi Avg Pace
9:33 min/mi Avg Moving Pace
7:06 min/mi Best Pace
Elevation
156 ft Elev Gain
175 ft Elev Loss
4,780 ft Min Elev
4,882 ft Max Elev
Temps
50.0° Mostly Cloudy
Feels like 50.0°
82% humidit
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 miles @ 9:45/mi pace, Murdock Canal N with Liz and Paul. Nice easy run winiding down for Ogden Half Marathon on Saturday
Distance
4.10 mi Distance
Calories
516 C Calories
Timing
39:59 Time
39:40 Moving Time
46:58 Elapsed Time
9:45 min/mi Avg Pace
9:40 min/mi Avg Moving Pace
8:15 min/mi Best Pace
Elevation
128 ft Elev Gain
139 ft Elev Loss
4,780 ft Min Elev
4,882 ft Max Elev
Temps
50.0° Fair 8
Feels like 47.0°
8 mph SSE wind
66% humidity
|
| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 |
|
| | Race: |
Ogden Half Marathon (13.1 Miles) 01:47:54 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 13.20 | 0.00 | 0.00 | 13.20 |
| Ogden Half Marathon @ 8:11/mi pace (sub 8:00/mi pace w/o stops). Ran with Brent. Rained start to finish with cold but comfortable temps. Started running with Brent for first 4-5 miles and waited thru a couple of water stops for him. After waiting at the second water stop I left Brent and ran my own race. Overall time could have been improved by 4+ minutes with no extra effort merely by eliminating the waiting. Felt strong thru the end and had fastest miles at the end of the race.
Distance
13.20 mi Distance
Calories
1,669 C Calories
Timing
1:47:54 Time
1:46:58 Moving Time
1:48:15 Elapsed Time
8:11 min/mi Avg Pace
8:06 min/mi Avg Moving Pace
6:15 min/mi Best Pace
Elevation
535 ft Elev Gain
1,188 ft Elev Loss
4,295 ft Min Elev
Temps
46.0° Rain 7
Feels like 43.0°
7 mph W wind
93% humidity
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles @ 8:51/mi pace. Murdock Canal N with Paul.
Distance
3.45 mi Distance
Calories
435 C Calories
Timing
30:33 Time
30:09 Moving Time
30:33 Elapsed Time
8:51 min/mi Avg Pace
8:44 min/mi Avg Moving Pace
2:44 min/mi Best Pace
Elevation
48 ft Elev Gain
29 ft Elev Loss
4,846 ft Min Elev
4,879 ft Max Elev
Temps
45.0° Mostly Cloudy 7
Feels like 41.0°
7 mph SSE wind
61% humidity
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 3.10 | 6.10 |
| 6.1 Miles @ 9:38 / mi pace. 3 miles along Murdock Canal and then up 2000 N and along Skyline. Started off with Liz and Paul and turned up 2000 N with Paul only. Temps were great and conditions were nice. I felt super tired from lack of sleep but felt great running after I warmed up.
Distance
6.10 mi Distance
Calories
770 C Calories
Timing
58:47 Time
58:26 Moving Time
58:49 Elapsed Time
9:38 min/mi Avg Pace
9:35 min/mi Avg Moving Pace
6:30 min/mi Best Pace
Elevation
407 ft Elev Gain
411 ft Elev Loss
4,780 ft Min Elev
5,112 ft Max Elev
Temps
54.0° Mostly Cloudy 4
Feels like 54.0°
4 mph wind
54% humidity
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5 miles @ 8:35/mi pace. Tri-cities loop with Paul. We met up with Jilene M. and Brian J. and their group. Temps were nice in high 40s.
Distance
5.20 mi Distance
Calories
654 C Calories
Timing
49:50 Time
49:36 Moving Time
49:54 Elapsed Time
9:34 min/mi Avg Pace
9:32 min/mi Avg Moving Pace
7:40 min/mi Best Pace
Elevation
142 ft Elev Gain
149 ft Elev Loss
4,741 ft Min Elev
4,881 ft Max Elev
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 9.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles @ 8:17/mi pace (first 9 miles). Trefoil to Home with Paul, Wayne, Steve Earl, Jilene and others. Good run that was faster than I had anticipated. Mile 9 was at 7:00/mi pace then we slowed it down for the last 5.
First 9 miles (Garmin probs dont allow for complete data)
Distance
9.00 mi Distance
Calories
1,135 C Calories
Timing
1:14:36 Time
1:14:05 Moving Time
1:15:51 Elapsed Time
8:17 min/mi Avg Pace
8:14 min/mi Avg Moving Pace
5:42 min/mi Best Pace
Elevation
152 ft Elev Gain
1,114 ft Elev Loss
4,880 ft Min Elev
5,848 ft Max Elev
Temps
43.0° Fair
Feels like 43.0°
87% humidity
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 292.66 | 0.00 | 30.80 | 0.00 | 15.30 | 338.76 |
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| Night Sleep Time: 224.92 | Nap Time: 2.00 | Total Sleep Time: 226.92 | |
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