| Location: Provo,UT, Member Since: Aug 14, 2014 Gender: Male Goal Type: Other Running Accomplishments: Recent Bests:
1500m - 4:25
5k - 16:32
10k - 36:08
1/2 Marathon - 1:19:18 Short-Term Running Goals: - maintain 50-70 mpw
- Spring: dip under the U.S. masters all-american 1500m time - 4:20
- Fall: half-marathon under 1:17:00 Personal: B.S. Exercise Science
M.S. Exercise Physiology
Doctoral Student: Exercise Sciences, Exercise Physiology |
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| Miles: | This week: | 0.00 |
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Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 147.50 | 0.00 | 22.00 | 1.50 | 171.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 1.5 mile warm-up
8 x 400 (90sec) w/ 300 recovery jog (90sec) - 83,83,82,82,81,82,81,80
1 mile cool-down
*just trying to get some threshold work in with some variation over the last two weeks (2x1mile, 4x800m, 8x400m, all at threshold). Hoping to get the legs moving at threshold while allowing my knee to heal up. Knee only ached (and only slightly) for the first 2 or 3 intervals today, then the aching subsided. Goal was to just hit 90's, but it was hard to control the pace on such a short segment. Just made sure to feel easy and controlled!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 1 warm-up
3 @ 160 bpm (19:51)
1 cool-down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 1 mile warm-up
3 x 1600 (6:00 pace) w/ 800 rec. (-4:00 min): 6:00, 5:55, 5:50
1 mile cool-down
*knee has been feeling pretty good. Felt a little ache after I ran today, but hardly noticable. Hopefully some of these more controlled workouts will help get me ready to build my mileage back up to the 60 - 70 range.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 mile warm-up
6 x 800 (goal 3:00 w/ 3:00 recovery) - 2:55, 2:56, 2:56, 2:55, 2:56, 2:48
1.25 mile cool-down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 1 mile warm-up 12 x 400 (90sec) w/ 300 rec.(90sech 88, 86, 87, 87, 88, 86, 86, 88, 87, 86, 87, 85 1 mile cool-down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 1 mile warm-up
4 @ 164 bpm (26:03)
1 mile cool-down
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 1.25 mile warm-up
4 x 1600 (6:00) w/ 800 rec (-4:00), 5:59, 5:59, 5:56, 5:40
1.25 mile cool-down
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 1.50 | 9.00 |
| 1.5 mile warm-up
1.5 mile TT - 8:09
6 mile easy run/cool-down
*just seeingwhere my fitness is at the beginning of my mileage build-up back to 55-60 mpw (or hopefully a little higher). Wasn't sure where I would be, my quality work has just been near 6 pace to get the legs turning over again. Not too disappointed with the time, it should come down once my mileage is consistent again and I include faster 800, 1600, 3200 pace work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 147.50 | 0.00 | 22.00 | 1.50 | 171.00 |
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