| Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Weekly
Total |
| 31 |
- 1
- Type: Run (Hilly Tempo)
- Loc: Southlake (4:45 AM)
- Dist: 8 mi (3 mi easy + 5@pace)
- Avg/Max Pace: 9:14/7:44/mi
- Avg/Max Cadence: ?
- Avg/Max HR: 143/161 bpm
- Weather: 60-59F,60%-64%h,W: S 13 mph
- Shoes: Brooks PureFlow
- Route Info
|
2
- Type: Indoor Cycle (Proform)
- Loc: Home (Marble Canyon)
- Dist: 10.1 mi
- Avg/Max Pace: 8.65 mph
-
-
- Avg/Max HR: 74/76 bpm
- Weather:N/A
- Route Info
-
Notes: 9.5% incline |
- 3
- Type: Run (Hilly Tempo)
- Loc: Keller - Bear Creek (5 AM)
- Dist: 8 mi (1 w/u + 7@pace)
- Avg/Max Pace: 9:07/7:44/mi
- Avg/Max Cadence: ?
- Avg/Max HR: 142/165 bpm
- Weather: Cold
- Shoes: Brooks PureFlow
- Route Info
- Notes: Great Run - Cold weather great for my running. Knee pain going away. Shoes or FST?
|
4
Dr. Appt (can't get heart rate up for 3-4 days)
Fraxel laser on skin cancer scar - ARTC |
5 |
6
- Type: Indoor Cycle (Proform)
- Loc: Home (TDF Stage 4 Quimperle)
- Dist: 22 mi
- Avg/Max Pace: 14.1/39.3 mph
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-
- Avg/Max HR: 93/105 bpm
- Weather:N/A
- Route Info
-
Notes: 9.5% incline |
16r
32ic
1 hr fst |
- 7
- Type: Run
- Loc: Grapevine (7:35 AM)
- Dist: 6 mi
- Avg/Max Pace: 9:47/7:54/mi
- Avg/Max Cadence: ?
- Avg/Max HR: 142/161 bpm
- Weather: 69-71F,87%hum,
W: S 14-16 mph
- Shoes: Brooks PureFlow
- Route Info
- Notes: Saw two bucks on first part of run! Heat Illness after 3 miles.
Dr. Appt PM (P40mg s) |
8
30 min on ProForm - malfunction - stuck at 20% incline - waiting on incline motor
1 hour of strength training
|
- 9
- Type: Run (Hilly Tempo)
- Loc: Southlake - Johnson (4:36 AM)
- Dist: 8 mi (4 easy + 4@pace))
- Avg/Max Pace: 9:04/7:55/mi
- Avg/Max Cadence: ?
- Avg/Max HR: 136/158 bpm
- Weather: Cold
- Shoes: Brooks PureFlow
- Route Info
- Notes: Great Run - Cold weather great for my running.
|
10 |
11
Jury Duty |
- 12
- Type: Run
- Loc: Coppell (7 AM)
- Dist: 12 mi (2 w/u + 10@pace)
- Avg/Max Pace: 9:22/7:51/mi
- Avg/Max Cadence: ?
- Avg/Max HR: 139/156 bpm
- Weather:
52-57F, 62%-64% humidity, Wind: S 13-16 mph.
- Shoes: Brooks PureFlow
- Route Info
- Notes: Ran 1st part on Coppell Nature Trail - more technical than I expected - creek crossing - multiple loops
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|
- 13
-
- Type: Cycle
- Loc: S/L, Keller, W/L, TC (6:40 AM)
- Dist: 27.3 mi
- Avg/Max Pace: 14.1/32.7 mph
- Avg/Max Cadence: 63/111 rpm
- Avg/Max HR: 107/146 bpm
- Weather: 61-69F, 93%-73%h, Wind: SSW 12-26, Gusts 30 mph
- Route Info
- Notes: 1hr fst
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|
26r
5ic
27.3c
2hr fst |
- 14
Ran before Jury Duty
- Type: Run
- Loc: Keller - Bear Creek (5:30 AM)
- Dist: 8 mi
- Avg/Max Pace: 9:36/8:03/mi
- Avg/Max Cadence: ?
- Avg/Max HR: 148/164 bpm
- Weather: 69-70F,83-84%hum,
W: S 14-17 mph, Gust: 23 mph
- Shoes: Brooks PureFlow
- Route Info
- Notes: Heat Illness, 1 hr FST afterwards, Left shin pain, RKP
|
15
- Type: Indoor Spinervals (10 min w/u, 12x2:30@ 80+rpm w/ 1:15 RI, 5 min c/d)
- Loc: Home (5:34 AM)
- Time: 1:00:04i
- Dist: 14 mi
- Avg/Max Pace: ?
- Avg/Max Cadence:54/97 rpm
- Avg/Max HR: 76/123 bpm
- Weather:N/A
- Route Info
-
Notes: Unable to get my heart rate up indoors, but sweating like crazy. Throat/ears hurting.... |
- 16
- Type: Swim
- Loc: Keller (4:39 AM)
- Dist: 1600m (64 laps)
-
- Workout Info
- Notes: cp issue once, stll have sinus drainge/ coughing. Probably ought to rest - nah!
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|
- 17
- Type: Run (Hilly Tempo)
- Loc: Southlake - Johnson (4:47AM)
- Dist: 8 mi (4 easy + 4@pace))
- Avg/Max Pace: 9:14 (for 4@pace)/7:36/mi
- Avg/Max Cadence: ?
- Avg/Max HR: 132/178? bpm
- Weather: Cold
- Shoes: Saucony Cortana
- Route Info
- Notes: Good Run - Cold weather great for my running. Still have sore throat/sinus issues, RKP, RHP
|
18
WFH |
- 19
- Type: Greenbelt Corridor Trail Run
- Loc: Sanger, TX (7:34 AM)
- Dist: 12 mi (1 w/u + 11@pace)
- Avg/Max Pace: 9:22/7:51/mi
- Avg/Max Cadence: ?
- Avg/Max HR: 145/158 bpm
- Weather:
Temps: 65-70F, humidity: 84%-77%, Wind: SSE 14-18
- Shoes: Saucony Mirage (blisters)
- Route Info
- Notes: RKP, RHP, Heat Illness! Been feeling bad several days - went to CareNow bronchitis/ sinusitis, 4 degree fever, antibiotics/ shot for bronchial inflammation.
|
- 20
-
- Type: Cycle
- Loc: S/L, Keller, W/L, TC (6:54 AM)
- Dist: 27.3 mi
- Avg/Max Pace: 15.3/30.8 mph
- Avg/Max Cadence: 65/103 rpm
- Avg/Max HR: 130/162 bpm
- Weather:
72F, Humidity: 94%-91%, Wind: S6-12 mph
- Route Info
- Notes: High energy ride, antibiotics/shot helping.
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|
28r
14ic
27.3c
1mi ls |
- 21
- Type: Swim
- Loc: Keller (4:15 AM)
- Dist: 1600m (64 laps)
- Time: 48:14
- Workout Info
- Notes:
WFH |
- 22
- Type: Run (Hilly Tempo)
- Loc: Grapevine (6:15 AM)
- Dist: 8.7 mi
- Avg/Max Pace: 10:01/7:26/mi
- Avg/Max Cadence: 90/94 spm
- Avg/Max HR: 123/172 bpm
- Weather: 46-47F, 86% humidity, Wind: NNW 13-17
- Shoes: Saucony Kinvara
- Route Info
- Notes: Low energy run. Not over bronchitis. WFH after run.
|
- 23
- Type: Functional Strength Training
- Loc: Coppell - GOST (5:30 AM)
- Time: 1 hour
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-
- Notes: Low Energy
- Type: Cycle
- Loc: S/L, Keller, W/L, TC(9:15 AM)
- Dist: 27.3 mi
- Avg/Max Pace: 14.8/31.6 mph
- Avg/Max Cadence: 68/107 rpm
- Avg/Max HR: 119/154 bpm
- Weather:
50-58F, Humidity: 75%-100%,Wind: 0
- Route Info
- Notes: PTO - Low Energy - Feeling Sick - Bronchitis?
|
- 24
- Type: Tempo Run
- Loc: Southlake -Johnson (6:46 AM)
- Dist: 8.07 mi (1 w/u + 7@pace)
- Avg/Max Pace: 9:00/7:36/mi
- Avg/Max Cadence:90/95 spm
- Avg/Max HR: 140/160 bpm
- Weather:44 degrees, 93% humidity, calm wind
- Shoes: Saucony Kinvara
- Route Info
- Notes: Great Run!
|
- 25
-
- Type: Cycle
- Loc: S/L, Keller, W/L, TC (6:54 AM)
- Dist: 27.3 mi
- Avg/Max Pace: 14.7/33.9 mph
- Avg/Max Cadence: 69/114 rpm
- Avg/Max HR:109/150 bpm
- Weather:
53-55F, 87%-90% humidity, Wind: SSE 8-10 mph, overcast
- Route Info
- Notes: Pace okay but really tired lately - sleeping a lot over holiday
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- 26
-
- Type: Cycle (Easy)
- Loc: S/L, Keller, W/L, TC (8:23 AM)
- Dist: 22 mi
- Avg/Max Pace: 13.6/29.4 mph
- Avg/Max Cadence: 65/113 rpm
- Avg/Max HR: 104/150 bpm
- Weather:
63-61F,88%-64% humidity, Wind:WSW 10-16, overcast
- Route Info
- Notes: Was supposed to take today off. Muscles tired/energy low.
SP20
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- 27
- Type: Long Run
- Loc: Southlake/ Grapevine (6:47 AM)
- Dist: 12.2 mi (1 mi w/u + 11@pace)
- Avg/Max Pace: 9:33/7:49/mi
- Avg/Max Cadence: 91/95 spm
- Avg/Max HR: 140/185? bpm
- Weather:
39-41F, Wind: NNW 22-24 mph, gusts to 33 mph. Wind Chill: 33-36F.
- Shoes: Saucony Kinvara
- Route Info
- Notes: RCP
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|
1 mi ls
29r
76.6c |
- 28
-
|
- 29
- Type: Run (Hilly Tempo)
- Loc: Grapevine (8:15 AM)
- Dist: 8.16 mi
- Avg/Max Pace: 9:08/7:36/mi
- Avg/Max Cadence: 91/95 spm
- Avg/Max HR: 145/164 bpm
- Weather:43-48F, 55%-44% humidity, Wind: NNW 8-13 mph
- Shoes: Saucony Kinvara
- Route Info
- Notes: Good Run - RKP, RCP
Type: Cycle (Easy)- Loc: S/L, Keller, W/L, TC (1 PM)
- Dist: 20 mi
- Avg/Max Pace: 14/27.6 mph
- Avg/Max Cadence: 64/115 rpm
- Avg/Max HR: 113/151 bpm
- Weather:
58-59F, 32%-35% humidity, Wind: NNW 14-16 mph
- Route Info
- Notes: Kind of tired after morning run.
|
- 30
- Type: Functional Strength Training
- Loc: Home (5:30 AM)
- Time: 1 hour
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- Notes:
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- 1
- Type: Run (Hilly Tempo)
- Loc: Southlake (5:03 AM)
- Dist: 8.1 mi (3 easy + 5@pace)
- Avg/Max Pace: 9:05 (5 mi) /5:45/mi
- Avg/Max Cadence: 92/96 spm
- Avg/Max HR: 147/185 bpm
- Weather: 41-39F, 70%-82% humidity, Wind: SSE 7-8 mph
- Shoes: Saucony Kinvara
- Route Info
- Notes: Good Run - RKP, RCP
|
2 |
- 3
- Type: Long Run
- Loc: SL, Keller, WL , tC (7:50 AM)
- Dist: 14.6 mi (1 mi w/u + 13.6@pace)
- Avg/Max Pace: 9:37/7:35/mi
- Avg/Max Cadence: ?/? spm
- Avg/Max HR: 149/166 bpm
- Weather:
57-61F, 87%-100% humidity, Wind: SSE 17-20 mph.
- Shoes: Saucony Kinvara 2 Lime
- Route Info
- Notes: LAP, Toe/FFP
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4 |
30.8r
1 fst
20c
|
