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Running Log

Running activity between 2020 and 2021 tracked with a Garmin Forerunner 45, logged in Garmin Connect, and published here with Eleventy. More about the project.

When Distance Time Pace Heart Rate VO2 Max
12/3/2021
12:16 PM
4.00 mi 27:09 6:47/mi 156 bpm
(185 Max)
55 VO2 Max
12/1/2021
11:56 AM
3.00 mi 21:28 7:09/mi 158 bpm
(189 Max)
55 VO2 Max

Easy day. Need to pay attention to how my calves feel.

11/30/2021
12:38 PM
3.01 mi 20:09 6:41/mi 164 bpm
(185 Max)
55 VO2 Max

I need to slow down.

11/29/2021
12:50 PM
6.01 mi 41:00 6:49/mi 168 bpm
(179 Max)
55 VO2 Max

Tried a different 6 mile route with a big hill. Felt good. Nicer weather.

11/27/2021
12:12 PM
6.28 mi 43:22 6:54/mi 170 bpm
(195 Max)
56 VO2 Max

Felt terrible. 22MPH wind out of the west. Out and back, into the wind the first half. 6:39 and 6:45 for the first two miles. It felt slow but I must have overcompensated because of how it felt. Almost 20 miles for the week.

11/25/2021
7:07 AM
4.01 mi 27:23 6:49/mi 157 bpm
(190 Max)
57 VO2 Max

Cold. 22 MPH out of the NNW.

11/24/2021
12:18 PM
3.00 mi 20:05 6:41/mi 146 bpm
(174 Max)
57 VO2 Max

Felt really good. Felt light and tall. 6:50, 6:37, 6:37. Warmer today.

11/22/2021
12:36 PM
6.30 mi 42:15 6:42/mi 171 bpm
(187 Max)
55 VO2 Max

42:16 for 10K (6:43, 6:41, 6:34, 6:42, 6:40, 6:50). Tied with 11/7/2021 (6:43, 6:28, 6:41, 6:43, 6:42, 7:03) for fastest time. It’s surprising to run the exact same time.

11/18/2021
12:53 PM
3.00 mi 20:12 6:44/mi 165 bpm
(184 Max)
11/17/2021
12:14 PM
4.01 mi 26:39 6:38/mi 152 bpm
(179 Max)
56 VO2 Max

First run since some sick days this weekend. It felt pretty good considering. Fastest mile was 6:33.

11/10/2021
11:59 AM
3.00 mi 20:00 6:40/mi 154 bpm
(179 Max)
55 VO2 Max

Felt good! 6:45, 6:41, 6:34.

11/8/2021
12:35 PM
2.99 mi 20:40 6:54/mi 157 bpm
(185 Max)
54 VO2 Max
11/7/2021
12:08 PM
6.28 mi 42:16 6:43/mi 161 bpm
(182 Max)
54 VO2 Max

42:16 for 10K. 20:31 for 5K. 6:28 for the second mile. The last two miles were rough.

11/5/2021
12:21 PM
3.00 mi 20:33 6:51/mi 163 bpm
(180 Max)
53 VO2 Max
11/3/2021
12:20 PM
4.00 mi 27:29 6:52/mi 169 bpm
(181 Max)
54 VO2 Max

First mile was a bit fast. 6:43. Each mile was slower. Ending in a seven minute mile.

11/1/2021
11:58 AM
6.28 mi 42:45 6:48/mi 169 bpm
(179 Max)
54 VO2 Max

Cooler and windy this week.

10/30/2021
7:20 AM
4.51 mi 32:45 7:15/mi 160 bpm
(175 Max)
54 VO2 Max

Hilly. I’m not used to that. I started before sunrise.

10/29/2021
11:16 AM
3.00 mi 20:15 6:45/mi 170 bpm
(183 Max)

I’m not sure what happened. An extra mile was added go my total. My phone restarted after I stopped at 3 miles.

10/25/2021
11:56 AM
6.32 mi 43:14 6:50/mi 159 bpm
(185 Max)
54 VO2 Max

My breathing felt a little behind early. I ran how I felt and didn’t look at my pace at all. Fastest 5K (21:02) and first 10K (42:25) since—who knows.

10/22/2021
12:47 PM
4.01 mi 27:26 6:50/mi 159 bpm
(191 Max)
54 VO2 Max

This was a good one. I ran my 1st mile in 6:39, which was a bit fast. I was able to recover and felt good throughout the run.

10/18/2021
12:06 PM
4.00 mi 27:13 6:48/mi 165 bpm
(180 Max)
54 VO2 Max
10/16/2021
1:03 PM
3.00 mi 20:13 6:44/mi 168 bpm
(185 Max)
55 VO2 Max
10/15/2021
12:24 PM
3.00 mi 20:03 6:41/mi 165 bpm
(183 Max)
55 VO2 Max

Windy. Really good. I felt better today than I have in quite some time. My first mile was in 6:51, my 2nd mile was in 6:42, and my last mile was in 6:29.

10/12/2021
12:17 PM
3.00 mi 20:18 6:46/mi 160 bpm
(176 Max)
56 VO2 Max
10/8/2021
12:10 PM
3.00 mi 20:31 6:50/mi 168 bpm
(185 Max)
56 VO2 Max

Beautiful day. I wanted to keep things controlled and slower the first two miles but didn’t. My calf felt pretty good but I am still trying to be careful. Between my last run and today I used a roller, which seemed to help loosen things up.

10/4/2021
12:10 PM
3.00 mi 20:35 6:51/mi 148 bpm
(174 Max)
57 VO2 Max

My calf felt good throughout. There is only a little tightness towards the end but nothing I was too concerned about. I iced for seven minutes in a 5 gallon bucket following the run.

10/1/2021
12:10 PM
3.00 mi 21:19 7:06/mi 170 bpm
(186 Max)
56 VO2 Max
9/22/2021
12:13 PM
1.02 mi 07:28 7:19/mi 151 bpm
(171 Max)
56 VO2 Max

Not great. I’ve taken some time off to recover from a calf injury. I got 3/4 of a mile into my run and started to feel it all again. I walked and jogged back home. More time off is needed.

8/30/2021
12:19 PM
0.92 mi 06:12 6:45/mi 151 bpm
(171 Max)
57 VO2 Max

My right calf balled up almost a mile into my normal 3 miler. During my last run it tightened up a bit towards the end but I didn’t think it was much of a concern. Walked home.

8/25/2021
8:37 PM
3.00 mi 19:53 6:37/mi 170 bpm
(183 Max)
56 VO2 Max

Kind of rough. 86 degrees at 9 pm. Got behind early. Night runs always feel faster than they are. I wanted to try something faster but it was forced.

8/24/2021
8:41 PM
3.18 mi 23:19 7:20/mi 152 bpm
(177 Max)
57 VO2 Max

Easy beginning and end with the dog. Let it go in the middle while she ran around the soccer fields. 6:26 for the middle mile.

8/18/2021
11:49 AM
3.02 mi 20:17 6:43/mi 163 bpm
(184 Max)
58 VO2 Max

Warm today. Last mile was slower again. Trying to keep HR in range.

8/16/2021
12:15 PM
3.00 mi 20:25 6:48/mi 142 bpm
(181 Max)
59 VO2 Max

6:39 for the first two miles. Vertigo came back last week so I wasn’t sure how good this would feel. I tried to take it down and match the last mile. Probably too quick the first two after a few days off.

8/9/2021
11:58 AM
3.00 mi 20:26 6:48/mi 143 bpm
(159 Max)
59 VO2 Max

Hello to anyone viewing these activities! Today’s run was hot. It was 85° when I finished. The last mile was a bit slow but I decided to add three strides and rests in the last half mile.

8/5/2021
11:56 AM
3.00 mi 19:57 6:39/mi 159 bpm
(184 Max)
58 VO2 Max
8/4/2021
12:30 PM
3.00 mi 19:49 6:36/mi 159 bpm
(186 Max)
58 VO2 Max

This felt really good. Heart rate became elevated at the last mile after I had picked up the pace to under 6:00/mi.

8/2/2021
12:19 PM
3.00 mi 20:05 6:41/mi 146 bpm
(165 Max)
59 VO2 Max

The first mile felt stiff. After the run I stopped and rest it for a few minutes and then did four strides.

7/31/2021
7:01 AM
3.01 mi 20:21 6:45/mi 162 bpm
(181 Max)
58 VO2 Max
7/26/2021
11:26 AM
3.00 mi 19:58 6:39/mi 150 bpm
(165 Max)
59 VO2 Max
7/24/2021
9:10 AM
3.13 mi 21:19 6:48/mi 176 bpm
(187 Max)
58 VO2 Max

Ran on the cross country course at Marshalltown Community College. It was a bit earlier than I expected especially going into the last mile. Ran with some running friends from high school, a reunion for past runners.

7/21/2021
12:32 PM
3.01 mi 20:23 6:46/mi 156 bpm
(178 Max)
59 VO2 Max
7/16/2021
12:12 PM
3.02 mi 19:59 6:37/mi 166 bpm
(186 Max)
59 VO2 Max
7/12/2021
12:11 PM
2.96 mi 19:39 6:38/mi 153 bpm
(172 Max)
7/9/2021
12:22 PM
3.01 mi 19:50 6:35/mi 160 bpm
(180 Max)
60 VO2 Max

Started too fast, but felt really good early on.

7/7/2021
12:24 PM
3.00 mi 19:41 6:33/mi 147 bpm
(161 Max)
60 VO2 Max
7/5/2021
12:35 PM
3.00 mi 20:07 6:42/mi 147 bpm
(159 Max)
60 VO2 Max
6/30/2021
12:18 PM
3.00 mi 20:33 6:51/mi 149 bpm
(166 Max)
59 VO2 Max

Good but hot. I had seven or eight second positive splits for each mile. Sometime after the first half mile I started to catch up with a doe and a fawn along the trail. I started out with a 100 for a body battery, I was well rested this morning. Set ups and push-ups.

6/29/2021
12:19 PM
3.00 mi 20:08 6:42/mi 151 bpm
(166 Max)
59 VO2 Max

The best I’ve felt since vertigo.

6/25/2021
12:04 PM
3.00 mi 20:38 6:52/mi 148 bpm
(166 Max)
58 VO2 Max

I felt a lot better today. I felt more rested. Less miles slower but I wanted to keep my heart rate under control as much as possible.

6/22/2021
2:39 PM
3.00 mi 20:31 6:50/mi 152 bpm
(174 Max)
57 VO2 Max
6/16/2021
12:01 PM
3.00 mi 20:27 6:49/mi 174 bpm
(191 Max)
56 VO2 Max

This run felt a little more difficult than Monday. It felt good to start which meant I probably started out a little too quickly. My slowest split was the last mile.

6/14/2021
10:37 AM
2.94 mi 19:59 6:47/mi 149 bpm
(162 Max)
6/7/2021
11:56 AM
3.00 mi 20:24 6:48/mi 166 bpm
(194 Max)
57 VO2 Max

It was hot!

5/14/2021
12:43 PM
3.00 mi 20:00 6:40/mi 144 bpm
(158 Max)
57 VO2 Max
5/11/2021
12:07 PM
3.00 mi 19:39 6:33/mi 166 bpm
(186 Max)
58 VO2 Max
5/10/2021
12:23 PM
3.00 mi 19:43 6:34/mi 153 bpm
(173 Max)
58 VO2 Max
5/7/2021
12:24 PM
3.00 mi 19:52 6:37/mi 162 bpm
(183 Max)
57 VO2 Max
5/4/2021
8:12 PM
3.00 mi 20:04 6:41/mi 160 bpm
(181 Max)
58 VO2 Max
5/3/2021
12:05 PM
3.00 mi 19:40 6:33/mi 155 bpm
(172 Max)
59 VO2 Max
4/30/2021
12:18 PM
3.01 mi 19:55 6:37/mi 154 bpm
(173 Max)
58 VO2 Max
4/28/2021
8:20 PM
3.00 mi 20:24 6:48/mi 153 bpm
(173 Max)
57 VO2 Max
4/26/2021
12:03 PM
3.00 mi 19:58 6:39/mi 169 bpm
(187 Max)
57 VO2 Max
4/18/2021
12:38 PM
3.00 mi 20:12 6:44/mi 150 bpm
(176 Max)
57 VO2 Max
4/16/2021
12:18 PM
3.00 mi 20:02 6:40/mi 157 bpm
(179 Max)
56 VO2 Max
4/14/2021
11:28 AM
3.00 mi 19:52 6:37/mi 160 bpm
(183 Max)
56 VO2 Max
4/12/2021
12:31 PM
3.01 mi 20:12 6:42/mi 150 bpm
(168 Max)
56 VO2 Max
4/9/2021
12:21 PM
3.13 mi 21:17 6:48/mi 158 bpm
(179 Max)
55 VO2 Max
4/7/2021
1:05 PM
3.00 mi 20:14 6:44/mi 165 bpm
(184 Max)
54 VO2 Max
4/5/2021
12:08 PM
3.01 mi 20:27 6:47/mi 166 bpm
(184 Max)
55 VO2 Max
4/2/2021
12:17 PM
3.00 mi 20:37 6:52/mi 161 bpm
(186 Max)
56 VO2 Max
3/29/2021
12:09 PM
3.01 mi 20:38 6:51/mi 146 bpm
(159 Max)
56 VO2 Max
3/26/2021
12:13 PM
3.00 mi 20:45 6:55/mi 146 bpm
(160 Max)
55 VO2 Max
3/24/2021
12:26 PM
3.01 mi 21:02 6:59/mi 164 bpm
(189 Max)
53 VO2 Max
3/22/2021
11:59 AM
3.00 mi 20:46 6:55/mi 170 bpm
(190 Max)
53 VO2 Max
3/10/2021
12:04 PM
1.96 mi 15:10 7:44/mi 156 bpm
(179 Max)
54 VO2 Max
3/8/2021
4:35 PM
3.01 mi 20:29 6:48/mi 164 bpm
(194 Max)
54 VO2 Max
3/2/2021
12:00 PM
3.01 mi 20:56 6:57/mi 155 bpm
(185 Max)
54 VO2 Max
2/3/2021
12:15 PM
3.00 mi 21:56 7:18/mi 164 bpm
(188 Max)
53 VO2 Max
1/24/2021
3:48 PM
3.00 mi 22:48 7:36/mi 163 bpm
(184 Max)
53 VO2 Max
1/12/2021
12:25 PM
2.98 mi 21:36 7:15/mi 151 bpm
(167 Max)
54 VO2 Max
1/10/2021
7:31 AM
2.95 mi 21:12 7:11/mi 162 bpm
(182 Max)
53 VO2 Max
1/6/2021
12:04 PM
1.75 mi 14:07 8:04/mi 157 bpm
(177 Max)
53 VO2 Max
12/29/2020
11:01 AM
2.04 mi 15:42 7:42/mi 145 bpm
(166 Max)
53 VO2 Max
12/8/2020
12:29 PM
3.01 mi 21:38 7:11/mi 172 bpm
(189 Max)
52 VO2 Max
11/30/2020
12:43 PM
3.00 mi 21:29 7:09/mi 162 bpm
(181 Max)
53 VO2 Max
11/25/2020
1:01 PM
2.86 mi 20:58 7:20/mi 152 bpm
(168 Max)
52 VO2 Max
10/22/2020
12:40 PM
3.00 mi 21:13 7:04/mi 174 bpm
(192 Max)
51 VO2 Max
10/20/2020
12:27 PM
3.00 mi 20:49 6:56/mi 172 bpm
(187 Max)
52 VO2 Max
10/13/2020
2:51 PM
3.00 mi 20:32 6:50/mi 170 bpm
(190 Max)
52 VO2 Max
10/3/2020
12:28 PM
3.00 mi 21:16 7:05/mi 150 bpm
(184 Max)
52 VO2 Max
9/29/2020
3:44 PM
3.01 mi 21:37 7:11/mi 175 bpm
(191 Max)
51 VO2 Max
9/3/2020
3:52 PM
3.12 mi 23:20 7:28/mi 174 bpm
(191 Max)
51 VO2 Max
7/20/2020
12:22 PM
3.06 mi 21:29 7:01/mi 178 bpm
(193 Max)
52 VO2 Max
6/21/2020
6:12 AM
3.12 mi 22:45 7:17/mi 161 bpm
(187 Max)
53 VO2 Max
6/17/2020
4:57 AM
3.14 mi 22:47 7:15/mi 168 bpm
(183 Max)
53 VO2 Max
6/14/2020
3:45 PM
3.14 mi 21:50 6:57/mi 159 bpm
(183 Max)
54 VO2 Max
5/9/2020
5:55 AM
3.15 mi 22:37 7:11/mi 160 bpm
(184 Max)
54 VO2 Max
5/3/2020
8:13 PM
3.13 mi 21:09 6:45/mi 164 bpm
(187 Max)
55 VO2 Max
5/1/2020
8:21 PM
3.16 mi 22:22 7:04/mi 158 bpm
(176 Max)
55 VO2 Max
4/27/2020
8:30 PM
3.00 mi 20:49 6:56/mi 151 bpm
(167 Max)
55 VO2 Max
4/21/2020
8:15 PM
3.00 mi 20:20 6:46/mi 172 bpm
(193 Max)
54 VO2 Max
4/14/2020
8:09 PM
3.00 mi 21:25 7:08/mi 155 bpm
(172 Max)
55 VO2 Max
4/7/2020
8:15 PM
3.00 mi 20:30 6:50/mi 155 bpm
(173 Max)
54 VO2 Max
4/4/2020
11:53 AM
3.01 mi 20:15 6:43/mi 153 bpm
(171 Max)
54 VO2 Max

3/24/2020
5:23 AM
3.00 mi 21:34 7:11/mi 164 bpm
(182 Max)
52 VO2 Max
3/22/2020
6:30 AM
3.01 mi 22:19 7:24/mi 161 bpm
(180 Max)
53 VO2 Max
3/13/2020
5:16 AM
3.15 mi 23:18 7:24/mi 159 bpm
(183 Max)
54 VO2 Max

3/11/2020
5:16 AM
3.01 mi 22:03 7:19/mi 156 bpm
(180 Max)
54 VO2 Max
3/7/2020
7:05 AM
4.31 mi 32:48 7:36/mi 152 bpm
(175 Max)
53 VO2 Max
3/5/2020
5:13 AM
3.00 mi 21:23 7:07/mi 170 bpm
(191 Max)
52 VO2 Max
3/3/2020
5:23 AM
1.58 mi 11:22 7:11/mi 162 bpm
(179 Max)
52 VO2 Max
3/3/2020
5:12 AM
0.92 mi 07:08 7:46/mi 149 bpm
(164 Max)
52 VO2 Max
3/2/2020
5:20 AM
3.01 mi 22:44 7:33/mi 162 bpm
(183 Max)
51 VO2 Max
2/29/2020
5:23 AM
3.01 mi 22:30 7:28/mi 161 bpm
(179 Max)
51 VO2 Max
2/28/2020
5:19 AM
3.00 mi 23:23 7:47/mi 160 bpm
(179 Max)
51 VO2 Max
2/26/2020
5:32 AM
3.00 mi 22:10 7:23/mi 166 bpm
(180 Max)
51 VO2 Max
2/25/2020
5:01 AM
3.00 mi 22:42 7:34/mi 165 bpm
(185 Max)
51 VO2 Max
2/22/2020
7:46 AM
3.01 mi 23:54 7:56/mi 153 bpm
(179 Max)
51 VO2 Max
2/21/2020
5:33 AM
3.00 mi 21:49 7:16/mi 172 bpm
(186 Max)
50 VO2 Max
2/19/2020
5:25 AM
3.00 mi 22:07 7:22/mi 173 bpm
(187 Max)
50 VO2 Max
2/15/2020
11:55 AM
3.01 mi 23:00 7:38/mi 167 bpm
(188 Max)
50 VO2 Max
2/11/2020
5:20 AM
3.01 mi 23:23 7:46/mi 168 bpm
(187 Max)
50 VO2 Max
2/2/2020
5:40 AM
3.02 mi 24:40 8:10/mi 153 bpm
(167 Max)
50 VO2 Max
1/29/2020
5:16 AM
3.02 mi 23:46 7:52/mi 172 bpm
(187 Max)
50 VO2 Max
1/25/2020
6:29 AM
2.83 mi 23:29 8:17/mi 166 bpm
(185 Max)
50 VO2 Max