Skip Content

Running Log

I have logged 250 runs using my watch and Garmin Connect. More about the project.

When Distance Time Pace Heart Rate VO2 Max
6/30/2022
12:08 PM
4.01 mi 26:52 6:42/mi 151 bpm
(167 Max)
61 VO2 Max
6/29/2022
12:11 PM
4.00 mi 26:12 6:33/mi 155 bpm
(176 Max)
60 VO2 Max
6/28/2022
12:18 PM
4.01 mi 26:31 6:36/mi 153 bpm
(170 Max)
60 VO2 Max
6/26/2022
12:55 PM
6.34 mi 41:43 6:34/mi 158 bpm
(171 Max)
60 VO2 Max
6/25/2022
12:40 PM
3.45 mi 24:11 7:00/mi 148 bpm
(167 Max)
60 VO2 Max
30 miles for the week.
6/24/2022
12:15 PM
9.56 mi 04:57 6:47/mi 161 bpm
(180 Max)
59 VO2 Max
🏆 New PR! Farthest run in a long time. Wanted to give 15K a try.
6/23/2022
12:18 PM
4.01 mi 26:42 6:39/mi 151 bpm
(170 Max)
60 VO2 Max
6/22/2022
11:55 AM
4.01 mi 26:20 6:34/mi 153 bpm
(172 Max)
59 VO2 Max
6/20/2022
10:45 AM
4.00 mi 26:07 6:31/mi 159 bpm
(174 Max)
58 VO2 Max
6/19/2022
6:44 AM
5.01 mi 34:39 6:55/mi 155 bpm
(169 Max)
58 VO2 Max
6/18/2022
5:57 AM
3.00 mi 20:57 6:59/mi 146 bpm
(163 Max)
58 VO2 Max
6/17/2022
11:31 AM
4.01 mi 25:59 6:28/mi 160 bpm
(188 Max)
57 VO2 Max
6/16/2022
12:16 PM
4.01 mi 25:52 6:27/mi 158 bpm
(176 Max)
59 VO2 Max
6/15/2022
11:31 AM
4.00 mi 26:07 6:31/mi 157 bpm
(174 Max)
58 VO2 Max
The watch still works! 6:26s for the last 3 miles.
6/13/2022
10:31 AM
3.42 mi 22:43 6:38/mi 159 bpm
(178 Max)
Almost 3.5 into a 4 miler I drifted into a chain-link fence. It stripped the face off my watch. I carried it home. A little work with a small screwdriver to reconnect it and it started working again.
6/12/2022
12:05 PM
6.28 mi 41:18 6:34/mi 167 bpm
(178 Max)
58 VO2 Max
Warmer than it’s been. I really started to feel it 2 miles in.
6/11/2022
6:41 AM
4.00 mi 26:32 6:38/mi 159 bpm
(176 Max)
59 VO2 Max
6/10/2022
12:43 PM
4.00 mi 26:15 6:33/mi 160 bpm
(175 Max)
60 VO2 Max
6/9/2022
6:13 AM
4.00 mi 26:30 6:37/mi 155 bpm
(172 Max)
60 VO2 Max
6/8/2022
12:12 PM
4.01 mi 25:21 6:19/mi 156 bpm
(182 Max)
60 VO2 Max
19:22 for 5K. 3rd mile was 6:07.
6/6/2022
12:07 PM
4.01 mi 26:03 6:29/mi 161 bpm
(175 Max)
61 VO2 Max
6/5/2022
6:57 AM
4.02 mi 26:12 6:31/mi 158 bpm
(175 Max)
61 VO2 Max
6/4/2022
11:03 AM
3.00 mi 19:31 6:30/mi 144 bpm
(157 Max)
62 VO2 Max
A week off because of vertigo. That felt surprisingly good.
5/27/2022
12:57 PM
4.00 mi 25:55 6:28/mi 159 bpm
(173 Max)
61 VO2 Max
5/25/2022
12:17 PM
4.01 mi 26:15 6:33/mi 154 bpm
(169 Max)
61 VO2 Max
5/23/2022
12:06 PM
4.00 mi 27:00 6:45/mi 154 bpm
(166 Max)
60 VO2 Max
5/22/2022
12:30 PM
6.29 mi 39:56 6:20/mi 160 bpm
(178 Max)
60 VO2 Max
🏆 New PR! 19:23 5K, 39:56 10K. Windy. 14 mph and gusts from the NW.
5/21/2022
9:49 AM
3.20 mi 21:02 6:34/mi 158 bpm
(176 Max)
60 VO2 Max
5/20/2022
12:10 PM
5.01 mi 32:42 6:31/mi 161 bpm
(183 Max)
59 VO2 Max
First 5-miler I’ve run since … who knows?
5/19/2022
5:38 AM
3.13 mi 21:29 6:52/mi 152 bpm
(168 Max)
60 VO2 Max
5/18/2022
12:11 PM
4.00 mi 25:50 6:27/mi 156 bpm
(182 Max)
60 VO2 Max
5/16/2022
12:25 PM
4.00 mi 26:01 6:30/mi 148 bpm
(165 Max)
61 VO2 Max
5/15/2022
12:43 PM
6.30 mi 40:36 6:26/mi 151 bpm
(167 Max)
59 VO2 Max
The 5th mile was 6:16.
5/12/2022
11:44 AM
4.00 mi 25:56 6:29/mi 163 bpm
(181 Max)
58 VO2 Max
5/11/2022
11:55 AM
4.00 mi 26:25 6:36/mi 154 bpm
(179 Max)
58 VO2 Max
Hot. Humidity makes it feel like 90 degrees.
5/8/2022
4:31 PM
3.01 mi 20:27 6:47/mi 156 bpm
(173 Max)
59 VO2 Max
5/6/2022
12:41 PM
4.00 mi 25:57 6:29/mi 150 bpm
(175 Max)
60 VO2 Max
Good. First day in shorts. 6:49, 6:29, 6:20, 6:18.
5/4/2022
12:22 PM
4.00 mi 26:18 6:34/mi 157 bpm
(180 Max)
60 VO2 Max
5/3/2022
12:22 PM
3.00 mi 20:15 6:45/mi 150 bpm
(172 Max)
61 VO2 Max
4/30/2022
6:30 AM
3.00 mi 20:00 6:40/mi bpm
( Max)
My watch didn’t work.
4/26/2022
7:01 PM
1.48 mi 11:38 7:51/mi 141 bpm
(171 Max)
60 VO2 Max
🏆 New PR! Not sure why Garmin was so off. Ran the Grand Blue Mile. in 5:04.
4/26/2022
6:16 PM
1.04 mi 08:58 8:38/mi 139 bpm
(153 Max)
60 VO2 Max
4/25/2022
12:14 PM
3.17 mi 22:38 7:08/mi 151 bpm
(164 Max)
60 VO2 Max
4/24/2022
12:33 PM
3.00 mi 21:14 7:04/mi 154 bpm
(172 Max)
60 VO2 Max
4/23/2022
7:02 AM
6.27 mi 42:41 6:48/mi 157 bpm
(175 Max)
61 VO2 Max
4/20/2022
12:13 PM
3.00 mi 20:54 6:58/mi 155 bpm
(174 Max)
62 VO2 Max
4/19/2022
12:50 PM
1.00 mi 07:14 7:14/mi 154 bpm
(168 Max)
62 VO2 Max
Cool down.
4/19/2022
12:21 PM
2.54 mi 18:34 7:18/mi 144 bpm
(163 Max)
62 VO2 Max
6 x 400m with walk/jog rest. Between 72 and 76 seconds for 400m.
4/19/2022
12:05 PM
1.50 mi 10:34 7:02/mi 141 bpm
(154 Max)
63 VO2 Max
Warm up.
4/18/2022
12:14 PM
3.00 mi 21:10 7:03/mi 145 bpm
(160 Max)
63 VO2 Max
4/17/2022
3:41 PM
3.00 mi 20:42 6:54/mi 140 bpm
(158 Max)
63 VO2 Max
4/16/2022
7:10 AM
6.01 mi 41:19 6:52/mi 153 bpm
(168 Max)
62 VO2 Max
Out and back. 6 x 200m at low 5 minute pace with 200m jog between on the track.
4/15/2022
12:27 PM
3.01 mi 20:03 6:39/mi 145 bpm
(159 Max)
63 VO2 Max
4/13/2022
12:19 PM
3.30 mi 22:15 6:44/mi 154 bpm
(175 Max)
62 VO2 Max
A few build-ups the last mile.
4/12/2022
12:15 PM
4.00 mi 26:15 6:33/mi 147 bpm
(166 Max)
62 VO2 Max
4/11/2022
11:10 AM
4.06 mi 26:21 6:29/mi 150 bpm
(167 Max)
61 VO2 Max
This felt good.
4/10/2022
1:01 PM
4.01 mi 26:21 6:34/mi 155 bpm
(166 Max)
60 VO2 Max
4/8/2022
12:15 PM
3.00 mi 20:18 6:46/mi 148 bpm
(159 Max)
59 VO2 Max
4/5/2022
12:08 PM
3.00 mi 20:10 6:43/mi 152 bpm
(182 Max)
58 VO2 Max
3/28/2022
12:14 PM
4.00 mi 26:18 6:34/mi 153 bpm
(175 Max)
58 VO2 Max
3/27/2022
12:53 PM
3.01 mi 19:30 6:28/mi 156 bpm
(175 Max)
57 VO2 Max
Felt good. 6:38, 6:27, 6:21. Plan to test it out more this week.
3/25/2022
12:16 PM
3.00 mi 20:21 6:47/mi 159 bpm
(182 Max)
57 VO2 Max
Whoa windy! 27 out of the NW.
3/22/2022
12:23 PM
3.00 mi 20:43 6:54/mi 152 bpm
(190 Max)
Felt ok today. My right calf felt pretty normal. Better than on my walk yesterday.
3/20/2022
12:54 PM
2.00 mi 15:27 7:43/mi 143 bpm
(161 Max)
57 VO2 Max
Kept it as slow as I could. My right calf started to tighten around 3/4 a mile and started to improve a little at 1.5 miles. Rolling and ice. If the weather hadn’t been so warm I might have been in trouble.
3/12/2022
12:13 PM
1.16 mi 07:35 6:32/mi 150 bpm
(172 Max)
57 VO2 Max
Pulled my calf a little more than a mile into it. Stopped, walked. Limp-jogged home. Felt good otherwise.
3/9/2022
12:14 PM
3.00 mi 19:46 6:35/mi 169 bpm
(191 Max)
56 VO2 Max
3/7/2022
12:15 PM
3.03 mi 20:07 6:38/mi 158 bpm
(181 Max)
57 VO2 Max
2/21/2022
12:17 PM
6.27 mi 41:33 6:37/mi 164 bpm
(186 Max)
57 VO2 Max
Still not feeling great. Lots of mud and water on the trail.
2/20/2022
7:20 AM
4.32 mi 29:54 6:55/mi 156 bpm
(179 Max)
57 VO2 Max
Hilly and windy. I have been sick the last few days. I wasn’t sure how this would go. Head felt funny when I left, eyes not really tracking, but better after a mile or so.
2/16/2022
12:56 PM
4.01 mi 26:41 6:39/mi 159 bpm
(177 Max)
57 VO2 Max
Coyote on the north trail. An eagle flew over the house when I finished.
2/15/2022
12:04 PM
4.07 mi 26:41 6:33/mi 165 bpm
(203 Max)
57 VO2 Max
The first mile felt a bit rusty after a few days off. Hip feels good.
2/11/2022
11:44 AM
3.01 mi 19:34 6:30/mi 159 bpm
(187 Max)
57 VO2 Max
2/9/2022
11:59 AM
4.01 mi 26:25 6:35/mi 158 bpm
(174 Max)
58 VO2 Max
At my turn around spot I saw a coyote out on the ice. On the way back I saw two bald eagles circling. They landed in a cottonwood tree just as I crossed under 86th. I stopped under it and watched I could hear the chirping at each other.
2/8/2022
12:12 PM
3.04 mi 19:54 6:33/mi 159 bpm
(183 Max)
58 VO2 Max
2/6/2022
10:01 AM
3.03 mi 19:39 6:29/mi 160 bpm
(174 Max)
58 VO2 Max
2/4/2022
12:35 PM
3.02 mi 19:20 6:24/mi 161 bpm
(176 Max)
57 VO2 Max
23 mph wind out of the WNW. 6 degrees with wind chill. Supposed to be a shake out but was not. More rest planned before spring.
1/30/2022
12:41 PM
6.28 mi 40:53 6:30/mi 160 bpm
(185 Max)
57 VO2 Max
That felt a little rough. Wind and cold on the way out. First run with ASICS 2000. Glad to be wearing them again.
1/29/2022
12:33 PM
4.00 mi 25:22 6:20/mi 172 bpm
(193 Max)
57 VO2 Max
19:24 for 5K. 6:37, 6:10, 6:10, 6:23. Nice to finally get a warmer day.
1/28/2022
12:28 PM
4.02 mi 26:39 6:37/mi 161 bpm
(182 Max)
58 VO2 Max
1/26/2022
12:11 PM
3.60 mi 24:23 6:46/mi 155 bpm
(177 Max)
58 VO2 Max
The wind was kind of brutal.
1/24/2022
12:12 PM
3.11 mi 21:43 6:59/mi 153 bpm
(177 Max)
58 VO2 Max
The north trail was dangerous. There was a light snow this morning so it was impossible to see what was ice and what was uneven. Windy.
1/23/2022
12:38 PM
6.36 mi 41:14 6:29/mi 161 bpm
(176 Max)
58 VO2 Max
19:44 for 5K. 40:12 for 10K. 6:44, 6:26, 6:27, 6:22, _6:14_, 6:36. The sidewalks are still pretty bad the first and last mile. The trails are better than earlier this week. Still need to be careful.
1/22/2022
1:05 PM
3.10 mi 20:49 6:42/mi 151 bpm
(171 Max)
58 VO2 Max
50 miles for January.
1/21/2022
12:06 PM
3.15 mi 21:52 6:56/mi 163 bpm
(176 Max)
57 VO2 Max
Cold. 9 degrees at the start. Slippery and uneven after some warm days earlier this week.
1/18/2022
11:40 AM
4.04 mi 27:19 6:45/mi 151 bpm
(173 Max)
58 VO2 Max
1/17/2022
12:18 PM
3.01 mi 20:50 6:55/mi 158 bpm
(184 Max)
56 VO2 Max
Trails are a little worse than yesterday. 33 degrees and sunny.
1/16/2022
12:38 PM
6.31 mi 42:37 6:45/mi 163 bpm
(183 Max)
56 VO2 Max
7:08, 6:42, 6:39, 6:41, 6:32, 6:42. We got 11 inches of snow two days ago. I wasn’t sure if the trails would be clear. It turns out they were quite a bit better than the sidewalks. The snow crunched firmly under my feet where the crews had cleared. It was prettier the further west I ran, the snow turned everything into white, velvet mounds. The light of the sun became a radiant luminescence, diffused by the trees that lined the path like great white arbors.
1/14/2022
12:58 PM
4.00 mi 26:15 6:33/mi 164 bpm
(180 Max)
56 VO2 Max
1/12/2022
12:16 PM
3.00 mi 20:42 6:54/mi 161 bpm
(178 Max)
56 VO2 Max
1/11/2022
12:29 PM
6.33 mi 41:32 6:33/mi 163 bpm
(185 Max)
57 VO2 Max
40:45 for 10K. 6:42, 6:24, 6:27, 6:32, 6:20, 6:49. The 5th mile hurt and now I know why. I had to cut through snow and awkwardly cross a few streets in the last mile.
1/9/2022
12:44 PM
4.00 mi 26:49 6:42/mi 163 bpm
(183 Max)
57 VO2 Max
Cold. Tired.
1/8/2022
10:34 AM
4.07 mi 26:15 6:27/mi 166 bpm
(189 Max)
57 VO2 Max
6:17 the 3rd mile.
1/4/2022
12:40 PM
4.02 mi 27:04 6:44/mi 155 bpm
(183 Max)
58 VO2 Max
Right hip still bugging me.
1/3/2022
12:37 PM
4.00 mi 26:54 6:43/mi 160 bpm
(188 Max)
58 VO2 Max
Felt good. The trail was not as slippery as I expected. 6:55, 6:47, 6:39, 6:31.
1/2/2022
9:42 AM
2.26 mi 16:01 7:05/mi 147 bpm
(179 Max)
58 VO2 Max
Fresh snow, hilly, -4 degrees at the start, -20ish wind chill. Right hip is tight.
12/31/2021
8:34 AM
4.71 mi 32:29 6:53/mi 158 bpm
(183 Max)
58 VO2 Max
Hilly. Foggy. Felt tired from the start. 17 miles for the week.
12/30/2021
7:34 AM
3.00 mi 20:39 6:53/mi 153 bpm
(183 Max)
58 VO2 Max
12/27/2021
11:23 AM
3.01 mi 20:12 6:42/mi 156 bpm
(185 Max)
57 VO2 Max
Windy on the way out. 17 mph.
12/26/2021
1:03 PM
6.30 mi 40:53 6:29/mi 165 bpm
(179 Max)
57 VO2 Max
Feeling rested. 6:37, 6:26, 6:23, 6:22, 6:26, 6:40. Strava shows 40:15 for 10K and 19:53 for 5K. 43 bpm for the low overnight heart rate. I saw 39 around 1 pm before my run. Doesn’t seem right.
12/25/2021
11:22 AM
2.12 mi 14:48 6:59/mi 150 bpm
(170 Max)
57 VO2 Max
Shaking’ out. Merry Christmas! 22 miles for the week.
12/24/2021
12:58 PM
3.01 mi 20:07 6:41/mi 161 bpm
(180 Max)
57 VO2 Max
Too quick for a rest day. 19.9 miles for the week.
12/23/2021
12:46 PM
3.54 mi 22:55 6:28/mi 159 bpm
(179 Max)
57 VO2 Max
I did a fartlek the 3rd mile. 6:42, 6:27, 5:53. 19:51 for 5K. 3:35 for 1K.
12/22/2021
12:30 PM
4.05 mi 27:04 6:41/mi 158 bpm
(172 Max)
56 VO2 Max
12/20/2021
12:29 PM
3.00 mi 20:22 6:47/mi 161 bpm
(184 Max)
56 VO2 Max
Tired from yesterday. Easy build.
12/19/2021
11:54 AM
6.32 mi 40:52 6:28/mi 166 bpm
(180 Max)
56 VO2 Max
This was s good one. 30 degrees, 15 mph wind. Mile splits: 6:32, 6:21, 6:31, 6:34, 6:23, 6:25. 19:55.64 for 5K. 40:10 for 10K, I think Garmin gypped me out of the 10K time. An eagle flew over the house as I finished.
12/18/2021
12:35 PM
3.00 mi 20:30 6:50/mi 162 bpm
(197 Max)
Cold. 18 mph wind. 12 degrees with the wind chill. Tired I think. The watch reset as it saved again.
12/17/2021
12:41 PM
4.17 mi 28:37 6:51/mi 156 bpm
(174 Max)
56 VO2 Max
12/14/2021
3:33 PM
4.57 mi 30:11 6:36/mi 165 bpm
(178 Max)
55 VO2 Max
20:25 for 5K.
12/12/2021
12:24 PM
6.32 mi 42:27 6:43/mi 165 bpm
(185 Max)
55 VO2 Max
I was afraid the first mile would set the tone. I felt tired and slow after a few days off. Loosened up after that. 41:41 for 10K.
12/9/2021
5:08 PM
3.00 mi 20:10 6:43/mi 162 bpm
(188 Max)
55 VO2 Max
It always seems faster at night. It felt good. About 8 second negative splits between miles.
12/8/2021
12:36 PM
3.01 mi 20:19 6:45/mi 162 bpm
(173 Max)
55 VO2 Max
I need to watch my left Achilles. Seems to warm up and feel okay a couple miles into the run.
12/7/2021
1:41 PM
4.01 mi 26:58 6:43/mi 164 bpm
(175 Max)
55 VO2 Max
Felt pretty good and rested. 44 bpm for my overnight resting heart rate.
12/5/2021
12:09 PM
6.29 mi 41:51 6:39/mi 168 bpm
(185 Max)
55 VO2 Max
Felt really good and under control. Tall and light. 20:31 for 5K. 41:52 for 10K.
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
3:41 for 1K. 6:07 for 1 mile.
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
🏆 New PR!
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
🏆 New PR!
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