The Accidental & Solo Runner

Terry Fox 10k

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Location:

Singapore

Member Since:

Aug 01, 2015

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2007 Singapore Marathon, Full Marathon: 5h 17m 33s | 2008 Singapore Marathon, Full Marathon: 5h 16m 45s | 2009 Singapore Marathon, Full Marathon: 3h 58m 01s | 2011 Singapore Biathlon: 1h 21m 02s | 2011 Race Against Cancer, 15km: 1h 09m 41s | 2011 Singapore Bay Run, Half Marathon: 1h 32m 06s | 2011 North Face 100 50km Duo: 3h 01m 38s | 2011 Singapore Marathon, Full Marathon: 4h 10m 40s | 2013 Singapore Bay Run, Half Marathon: 1h 28m 24s | 2014 Singapore Bay Run, Half Marathon: 1h 33m 59s | 2015 Sundown Marathon, Full Marathon: 5h 11m 39s | 2015 MSIG Singapore Action Asia 50, 22.4km: 1h 55m 06s | 2015 The North Face 100 25km: 2h 27m 59s | 2015 Newton Challenge 32km: 2h 45m 08s | 2015 CSC Run by the Bay 21km: 1h 38m 38s

Short-Term Running Goals:

Boston Qualifying Time

Long-Term Running Goals:

Achieving a Sub-3 for Marathon

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
The North Face Ultra Cardiac Lifetime Miles:						181.61
The North Face Hypertrack Guide Lifetime Miles:						197.00
Brooks Pure Connect 4 Lifetime Miles:						72.91
Zoot Solana Lifetime Miles:						6.23

Totals

Slow miles	Fast miles	Total Distance
257.46	67.59	325.05

The North Face Hypertrack Guide Miles: 73.59	Altra The One 2 Miles: 34.69	Brooks PureFlow 3 Miles: 53.16	New Balance Minimus Miles: 3.11	The North Face Ultra Cardiac Miles: 81.37	Brooks Pure Connect 4 Miles: 72.91	Zoot Solana Miles: 6.23

Night Sleep Time: 449.00	Nap Time: 6.00	Total Sleep Time: 455.00	Weight: 0.00	Calories: 0.00

Fri, Jan 01, 2016

Slow miles	Fast miles	Total Distance
2.47	2.12	4.59

1.5k easy run + 5 min at 5k effort x 3 (2 min easy pace recovery in between) + 1.5k easy run

1.5k easy run Avg: 6:10 min/km Max: 4:55 min/km

Min HR: 104 bpm Max HR: 143 bpm Avg HR: 134 bpm

1st 5min at 5k effort Avg: 4:26 min/km Max: 4:16 min/km

Min HR: 143 bpm Max HR: 167 bpm Avg HR: 158 bpm

2nd 5min at 5k effort Avg: 4:22 min/km Max: 4:14 min/km

Min HR: 144 bpm Max HR: 191 bpm Avg HR: 169 bpm

3rd 5min at 5k effort Avg: 4:19 min/km Max: 3:54 min/km

Min HR: 152 bpm Max HR: 184 bpm Avg HR: 171 bpm

1.5k easy run Avg: 6:28 min/km Max: 5:55 min/km

Min HR: 143 bpm Max HR: 154 bpm Avg HR: 148 bpm

Overall

Avg: 5:25 min/km Max: 3:54 min/km
Min HR: 104 bpm Max HR: 191 bpm Avg HR: 153 bpm (zone 3 stamina)
Strides: 178 Sleep: 10hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.59

Night Sleep Time: 10.00	Nap Time: 0.00	Total Sleep Time: 10.00	Weight: 0.00	Calories: 0.00

Sun, Jan 03, 2016

Slow miles	Fast miles	Total Distance
6.97	0.00	6.97

11k long run

Avg: 5:43 min/km Max: 4:19 min/km

Min HR: 101 bpm Max HR: 157 Avg HR: 148 bpm

Strides: 172 Sleep: 8hrs Feeling: Yellow

Altra The One 2 Miles: 6.97

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Tue, Jan 05, 2016

Slow miles	Fast miles	Total Distance
1.98	2.70	4.68

10 min easy run + 20 min tempo run + climb 20 to 30 seconds up the stairs at tempo effort (×4) + 10 min cool down

10 min easy run Avg: 6:00 min/km Max: 4:59 min/km

Min HR: 84 bpm Max HR: 146 bpm Avg HR: 130 bpm

20 min tempo run Avg: 4:36 min/km Max: 3:39 min/km

Min HR: 142 bpm Max HR: 170 bpm Avg HR: 161 bpm

10 min cool down Avg: 6:48 min/km Max: 5:16 min/km

Min HR: 124 bpm Max HR: 143 bpm Avg HR: 137 bpm

Overall Strides: 174 Sleep: 6.5hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.68

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Wed, Jan 06, 2016

Slow miles	Fast miles	Total Distance
3.73	0.00	3.73

6k easy run on treadmill
Avg: 6:09 min/km Max: 4:58 min/km
Strides: 156 strides/min Min HR: 75 bpm Max HR: 147 bpm Avg HR: 135 bpm
Sleep: 6hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 3.73

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Fri, Jan 08, 2016

Slow miles	Fast miles	Total Distance
2.52	2.77	5.29

1.5k easy run + 5 min at 5k effort x 4 (2 min easy pace recovery in between) + 1.5k easy run
1.5k easy run Avg: 6:21 min/km Max: 5:18 min/km
Min HR: 111 bpm Max HR: 153 bpm Avg HR: 133 bpm
1st 5min at 5k effort Avg: 4:31 min/km Max: 3:36 min/km
Min HR: 143 bpm Max HR: 163 bpm Avg HR: 155 bpm
2nd 5min at 5k effort Avg: 4:26 min/km Max: 4:17 min/km
Min HR: 137 bpm Max HR: 168 bpm Avg HR: 160 bpm
3rd 5min at 5k effort Avg: 4:26 min/km Max: 3:54 min/km
Min HR: 140 bpm Max HR: 171 bpm Avg HR: 164 bpm

4th 5min at 5k effort Avg: 4:26 min/km Max: 3:51 min/km
Min HR: 145 bpm Max HR: 171 bpm Avg HR: 165 bpm
1.5k easy run Avg: 6:22 min/km Max: 5:55 min/km
Min HR: 142 bpm Max HR: 150 bpm Avg HR: 146 bpm
Overall
Avg: 5:32 min/km Max: 3:36 min/km
Min HR: 111 bpm Max HR: 171 bpm Avg HR: 151 bpm
Strides: 170 Sleep: 6.5hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 5.29

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Sat, Jan 09, 2016

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

5k very easy run on treadmill

Avg: 6:18 min/km Max: 5:13 min/km
Strides: 155 strides/min Min HR: 88 bpm Max HR: 146 bpm Avg HR: 132 bpm
Sleep: 6.5hrs Feeling: Yellow

New Balance Minimus Miles: 3.11

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Sun, Jan 10, 2016

Slow miles	Fast miles	Total Distance
8.08	0.00	8.08

13k long slow run

Avg: 5:53 min/km Max: 3:45 min/km
Strides: 174 strides/min Min HR: 90 bpm Max HR: 156 bpm Avg HR: 148 bpm
Sleep: 7.5hrs Feeling: Orange

The North Face Ultra Cardiac Miles: 8.08

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 0.00	Calories: 0.00

Wed, Jan 13, 2016

Slow miles	Fast miles	Total Distance
2.44	1.95	4.39

10 min easy run + 15 min tempo run + 10 min cool down on treadmill

10 min easy run Avg: 4:59 min/km Max: 4:39 min/km

Min HR: 97 bpm Max HR: 147 bpm Avg HR: 134 bpm

15 min tempo run Avg: 4:47 min/km Max: 2:27 min/km

Min HR: 147 bpm Max HR: 163 bpm Avg HR: 157 bpm

10 min cool down Avg: 5:16 min/km Max: 5:16 min/km

Min HR: 150 bpm Max HR: 160 bpm Avg HR: 153 bpm

Overall Strides: 164 Sleep: 7hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.39

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Thu, Jan 14, 2016

Slow miles	Fast miles	Total Distance
3.13	0.00	3.13

5k easy run

Avg: 5:40 min/km Max: 3:40 min/km
Strides: 179 strides/min Min HR: 67 bpm Max HR: 148 bpm Avg HR: 135 bpm
Sleep: 5hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 3.13

Night Sleep Time: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 0.00	Calories: 0.00

Sat, Jan 16, 2016

Slow miles	Fast miles	Total Distance
2.24	2.14	4.38

1.5k easy run + 5 min at 5k effort x 3 (2 min easy pace recovery in between) + 1.5k easy run
1.5k easy run Avg: 6:09 min/km Max: 4:57 min/km
Min HR: 97 bpm Max HR: 155 bpm Avg HR: 142 bpm
1st 5min at 5k effort Avg: 4:23 min/km Max: 4:12 min/km
Min HR: 147 bpm Max HR: 175 bpm Avg HR: 166 bpm
2nd 5min at 5k effort Avg: 4:19 min/km Max: 4:11 min/km
Min HR: 151 bpm Max HR: 178 bpm Avg HR: 169 bpm
3rd 5min at 5k effort Avg: 4:20 min/km Max: 3:02 min/km
Min HR: 151 bpm Max HR: 183 bpm Avg HR: 174 bpm

1.5k easy run Avg: 6:27 min/km Max: 5:44 min/km
Min HR: 140 bpm Max HR: 180 bpm Avg HR: 162 bpm
Overall
Avg: 5:23 min/km Max: 3:02 min/km
Min HR: 97 bpm Max HR: 183 bpm Avg HR: 159 bpm
Strides: 176 Sleep: 6hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.38

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Wed, Jan 20, 2016

Slow miles	Fast miles	Total Distance
2.29	1.91	4.20

15 min easy run + 15 min tempo run + 7 min cool down on treadmill
15 min easy run Avg: 6:17 min/km Max: 5:08 min/km
Min HR: 84 bpm Max HR: 162 bpm Avg HR: 127 bpm
15 min tempo run Avg: 4:52 min/km Max: 2:23 min/km
Min HR: 148 bpm Max HR: 172 bpm Avg HR: 161 bpm
7 min cool down Avg: 5:28 min/km Max: 4:57 min/km
Min HR: 150 bpm Max HR: 169 bpm Avg HR: 154 bpm
Overall Strides: 157 Sleep: 6.5hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.20

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Sat, Jan 23, 2016

Slow miles	Fast miles	Total Distance
4.04	0.00	4.04

6.5k easy run
Avg: 5:40 min/km Max: 4:06 min/km
Strides: 174 strides/min Min HR: 78 bpm Max HR: 159 bpm Avg HR: 148 bpm
Sleep: 8hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 4.04

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Mon, Jan 25, 2016

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

5k easy run

Avg: 5:25 min/km Max: 4:06 min/km
Strides: 181 strides/min Min HR: 81 bpm Max HR: 149 bpm Avg HR: 137 bpm
Sleep: 5.5hrs Feeling: Yellow

First training run for 18 week of Sundown Marathon training.

Altra The One 2 Miles: 3.11

Night Sleep Time: 5.50	Nap Time: 0.00	Total Sleep Time: 5.50	Weight: 0.00	Calories: 0.00

Tue, Jan 26, 2016

Slow miles	Fast miles	Total Distance
4.97	0.00	4.97

8k easy run
Avg: 5:32 min/km Max: 3:53 min/km
Strides: 174 strides/min Min HR: 86 bpm Max HR: 151 bpm Avg HR: 139 bpm
Sleep: 6.5hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.97

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Wed, Jan 27, 2016

Slow miles	Fast miles	Total Distance
3.19	0.00	3.19

5k easy run

Avg: 5:17 min/km Max: 2:00 min/km
Strides: 171 strides/min Min HR: 92 bpm Max HR: 146 bpm Avg HR: 137 bpm
Sleep: 6hrs Feeling: Yellow

Something is wrong with thw watch GPS functionality today.

Brooks Pure Connect 4 Miles: 3.19

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Thu, Jan 28, 2016

Slow miles	Fast miles	Total Distance
2.36	0.65	3.01

3 x 400m hill on treadmill
Warm up for 10 mins; run 3 reps x 90 secs at 4-percent incline (5k pace). Recover for 2min at an easy pace between reps; cool down for 10 mins

Avg: 5:48 min/km Max: 4:21 min/km
Strides: 171 strides/min Min HR: 89 bpm Max HR: 164 bpm Avg HR: 140 bpm
Sleep: 5.5hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 3.00

Night Sleep Time: 5.50	Nap Time: 0.00	Total Sleep Time: 5.50	Weight: 0.00	Calories: 0.00

Sat, Jan 30, 2016

Slow miles	Fast miles	Total Distance
0.00	4.98	4.98

8k at MP

Avg: 4:52 min/km Max: 3:37 min/km
Strides: 174 strides/min Min HR: 92 bpm Max HR: 164 bpm Avg HR: 153 bpm
Sleep: 7hrs Feeling: Orange

Not satisfied with cadence.

The North Face Hypertrack Guide Miles: 4.98

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sun, Jan 31, 2016

Slow miles	Fast miles	Total Distance
9.95	0.00	9.95

16k LSD
Avg: 5:38 min/km Max: 3:48 min/km
Strides: 168 strides/min Min HR: 108 bpm Max HR: 166 bpm Avg HR: 153 bpm
Sleep: 6hrs Feeling: Orange

Altra The One 2 Miles: 9.95

Night Sleep Time: 0.00	Nap Time: 6.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Mon, Feb 01, 2016

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

5k recovery run
Avg: 6:05 min/km Max: 4:46 min/km
Strides: 174 strides/min Min HR: 84 bpm Max HR: 139 bpm Avg HR: 129 bpm
Sleep: 6hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 3.11

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Tue, Feb 02, 2016

Slow miles	Fast miles	Total Distance
4.98	0.00	4.98

8k easy run
Avg: 5:27 min/km Max: 3:47 min/km
Strides: 173 strides/min Min HR: 91 bpm Max HR: 152 bpm Avg HR: 139 bpm
Sleep: 6.5hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 4.98

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Wed, Feb 03, 2016

Slow miles	Fast miles	Total Distance
3.14	0.00	3.14

5k easy run
Avg: 5:29 min/km Max: 3:35 min/km
Strides: 175 strides/min Min HR: 72 bpm Max HR: 146 bpm Avg HR: 134 bpm
Sleep: 6hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 3.14

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Thu, Feb 04, 2016

Slow miles	Fast miles	Total Distance
2.34	1.33	3.67

10 min easy run; 10 min tempo; 13 min easy run
10 min easy run Avg: 6:35 min/km Max: 5:54 min/km
Min HR: 76 bpm Max HR: 131 bpm Avg HR: 122 bpm
10 min tempo run Avg: 4:40 min/km Max: 3:37 min/km
Min HR: 136 bpm Max HR: 168 bpm Avg HR: 152 bpm
13 min cool down Avg: 5:46 min/km Max: 5:08 min/km
Min HR: 131 bpm Max HR: 158 bpm Avg HR: 142 bpm
Overall Strides: 171 Sleep: 6.5hrs Feeling: Orange

The North Face Hypertrack Guide Miles: 3.67

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Sat, Feb 06, 2016

Slow miles	Fast miles	Total Distance
4.98	0.00	4.98

8k easy run
Avg: 5:19 min/km Max: 3:54 min/km
Strides: 177 strides/min Min HR: 88 bpm Max HR: 154 bpm Avg HR: 142 bpm
Sleep: 6hrs Feeling: Yellow

Altra The One 2 Miles: 4.98

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Sun, Feb 07, 2016

Slow miles	Fast miles	Total Distance
3.19	0.00	3.19

5k easy run
Avg: 5:41 min/km Max: 4:11 min/km
Strides: 178 strides/min Min HR: 86 bpm Max HR: 155 bpm Avg HR: 144 bpm
Sleep: 7hrs Feeling: Yellow

LSD was disrupted by rain today. :(

The North Face Ultra Cardiac Miles: 3.19

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Mon, Feb 08, 2016

Slow miles	Fast miles	Total Distance
3.13	0.00	3.13

5k easy run
Avg: 5:23 min/km Max: 3:54 min/km
Strides: 178 strides/min Min HR: 86 bpm Max HR: 163 bpm Avg HR: 141 bpm
Sleep: 6.5hrs Feeling: Yellow

Sudden jump in HR in early part of the run. It could be I was thinking too much about something else.

Brooks Pure Connect 4 Miles: 3.13

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Tue, Feb 09, 2016

Slow miles	Fast miles	Total Distance
6.23	0.00	6.23

10k easy run
Avg: 5:20 min/km Max: 3:48 min/km
Strides: 177 strides/min Min HR: 95 bpm Max HR: 164 bpm Avg HR: 144 bpm
Sleep: 7hrs Feeling: Yellow

HR spiked to the max at the beginning of the run these two days. Wonder why.

The North Face Ultra Cardiac Miles: 6.23

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Wed, Feb 10, 2016

Slow miles	Fast miles	Total Distance
3.13	0.00	3.13

5k easy run
Avg: 5:18 min/km Max: 4:08 min/km
Strides: 173 strides/min Min HR: 83 bpm Max HR: 148 bpm Avg HR: 135 bpm
Sleep: 6hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 3.13

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Thu, Feb 11, 2016

Slow miles	Fast miles	Total Distance
2.45	1.99	4.44

10 min easy run; 800m sprint (400m recovery); 4.5 min easy run
1st 800m Avg: 4:23 min/km Max: 4:05 min/km
Min HR: 139 bpm Max HR: 168 bpm Avg HR: 155 bpm

2nd 800m Avg: 4:20 min/km Max: 4:10 min/km
Min HR: 133 bpm Max HR: 167 bpm Avg HR: 158 bpm

3rd 800m Avg: 4:22 min/km Max: 4:04 min/km
Min HR: 137 bpm Max HR: 166 bpm Avg HR: 160 bpm

4th 800m Avg: 4:14 min/km Max: 3:24 min/km
Min HR: 142 bpm Max HR: 169 bpm Avg HR: 161 bpm
Overall Strides: 175 Sleep: 5hrs Feeling: Orange

The North Face Hypertrack Guide Miles: 4.44

Night Sleep Time: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00	Weight: 0.00	Calories: 0.00

Sat, Feb 13, 2016

Slow miles	Fast miles	Total Distance
0.00	5.97	5.97

9.6k MP
Avg: 5:06 min/km Max: 3:34 min/km
Strides: 179 strides/min Min HR: 108 bpm Max HR: 166 bpm Avg HR: 157 bpm
Sleep: 8hrs Feeling: Orange

Don't feel great today. Pulling myself out of bed for the run.

Brooks PureFlow 3 Miles: 5.97

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Sun, Feb 14, 2016

Slow miles	Fast miles	Total Distance
2.36	0.00	2.36

3.8km

Avg: 5:53 min/km Max: 4:23 min/km
Strides: 172 strides/min Min HR: 97 bpm Max HR: 143 bpm Avg HR: 134 bpm
Sleep: 6hrs Feeling: Red

The North Face Ultra Cardiac Miles: 2.36

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Tue, Feb 16, 2016

Slow miles	Fast miles	Total Distance
6.22	0.00	6.22

10k easy run
Avg: 5:09 min/km Max: 3:36 min/km
Strides: 175 strides/min Min HR: 82 bpm Max HR: 157 bpm Avg HR: 144 bpm
Sleep: 6hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 6.22

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Wed, Feb 17, 2016

Slow miles	Fast miles	Total Distance
3.23	0.00	3.23

5k easy run on treadmill
Avg: 6:00 min/km Max: 3:40 min/km
Strides: 157 strides/min Min HR: 83 bpm Max HR: 149 bpm Avg HR: 139 bpm
Sleep: 8hrs Feeling: Yellow

Altra The One 2 Miles: 3.23

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Thu, Feb 18, 2016

Slow miles	Fast miles	Total Distance
1.92	0.73	2.65

4 x hill on treadmill

Walk 2 mins; easy run 5 mins; run 90 secs at 5 percent incline; recover with easy jog 3 mins at 0 percent incline; run easy for 3 mins

Avg: 5:52 min/km Max: 4:21 min/km
Strides: 158 strides/min Min HR: 88 bpm Max HR: 169 bpm Avg HR: 143 bpm
Sleep: 6hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 2.65

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Sat, Feb 20, 2016

Slow miles	Fast miles	Total Distance
0.00	6.22	6.22

10k MP
Avg: 5:04 min/km Max: 3:14 min/km
Strides: 183 strides/min Min HR: 90 bpm Max HR: 160 bpm Avg HR: 150 bpm
Sleep: 8hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 6.22

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Sun, Feb 21, 2016

Slow miles	Fast miles	Total Distance
9.94	0.00	9.94

16k LSD
Avg: 5:29 min/km Max: 4:19 min/km
Strides: 172 strides/min Min HR: 96 bpm Max HR: 162 bpm Avg HR: 144 bpm
Sleep: 8hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 9.94

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Mon, Feb 29, 2016

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

5k easy run

Avg: 5:23 min/km Max: 3:22 min/km
Strides: 176 strides/min Min HR: 89 bpm Max HR: 155 bpm Avg HR: 142 bpm (zone 2 endurance)

Sleep: 6hrs Feeling: Orange

Brooks Pure Connect 4 Miles: 3.11

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Wed, Mar 02, 2016

Slow miles	Fast miles	Total Distance
3.23	0.00	3.23

5k easy run on treadmill
Avg: 6:03 min/km Max: 5:15 min/km
Strides: 157 strides/min Min HR: 85 bpm Max HR: 149 bpm Avg HR: 138 bpm
Sleep: 8hrs Feeling: Yellow

Altra The One 2 Miles: 3.23

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Fri, Mar 04, 2016

Slow miles	Fast miles	Total Distance
3.23	0.00	3.23

5k easy run on treadmill
Avg: 5:58 min/km Max: 4:49 min/km
Strides: 154 strides/min Min HR: 77 bpm Max HR: 152 bpm Avg HR: 139 bpm
Sleep: 8hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 3.23

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Sun, Mar 06, 2016

Race: Terry Fox 10k (6.195 Miles) 00:44:59

Slow miles	Fast miles	Total Distance
0.00	6.20	6.20

Terry Fox Run - 10k
Avg: 4:30 min/km Max: 3:45 min/km
Strides: 180 strides/min Min HR: 123 bpm Max HR: 192 bpm Avg HR: 183 bpm
Sleep: 6hrs Feeling: Orange

Runnning for Mr. Terry Fox. Supposedly should be a tempo run but feeling it was a hard effort after not really been running much for the last couple of weeks.

The North Face Hypertrack Guide Miles: 6.20

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Wed, Mar 09, 2016

Slow miles	Fast miles	Total Distance
3.14	0.00	3.14

5k easy run

Avg: 5:34 min/km Max: 3:55 min/km
Strides: 179 strides/min Min HR: 93 bpm Max HR: 152 bpm Avg HR: 140 bpm
Sleep: 6hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 3.14

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Thu, Mar 10, 2016

Slow miles	Fast miles	Total Distance
1.60	0.63	2.23

3x hill on treadmill

2 min walk; 5 min easy run; 3x90 sec @ 4 to 5 percent incline (13.0kph, 13.5kph, 14.0kph); 2x3 min recovery jog; 5 min easy run

Avg: 6:17 min/km Max: 4:37 min/km
Strides: 155 strides/min Min HR: 120 bpm Max HR: 173 bpm Avg HR: 147 bpm
Sleep: 6.5hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 2.23

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Fri, Mar 11, 2016

Slow miles	Fast miles	Total Distance
3.12	0.00	3.12

5k easy run

Avg: 5:30 min/km Max: 4:11 min/km
Strides: 172 strides/min Min HR: 93 bpm Max HR: 157 bpm Avg HR: 145 bpm
Sleep: 6hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 3.12

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Sat, Mar 12, 2016

Slow miles	Fast miles	Total Distance
2.71	0.55	3.26

30 min fartlek

Avg: 5:44 min/km Max: 3:32 min/km
Strides: 174 strides/min Min HR: 106 bpm Max HR: 160 bpm Avg HR: 147 bpm
Sleep: 7hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 3.26

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sun, Mar 13, 2016

Slow miles	Fast miles	Total Distance
7.19	0.00	7.19

11.5k easy run

Avg: 5:28 min/km Max: 3:07 min/km
Strides: 169 strides/min Min HR: 92 bpm Max HR: 154 bpm Avg HR: 144 bpm
Sleep: 6.5hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 7.19

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Mon, Mar 14, 2016

Slow miles	Fast miles	Total Distance
3.22	0.00	3.22

5k easy run

Avg: 5:30 min/km Max: 3:17 min/km
Strides: 175 strides/min Min HR: 80 bpm Max HR: 150 bpm Avg HR: 136 bpm
Sleep: 6hrs Feeling: Yellow

Altra The One 2 Miles: 3.22

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Wed, Mar 16, 2016

Slow miles	Fast miles	Total Distance
6.20	0.74	6.94

6.5k easy run

Avg: 5:24 min/km Max: 4:11 min/km
Strides: 183 strides/min Min HR: 91 bpm Max HR: 153 bpm Avg HR: 141 bpm
Sleep: 6hrs Feeling: Yellow

4x hill on treadmill

2 min walk; 5 min easy run; 4x90 sec @ 4 to 5 percent incline (13.8kph, 13.8kph, 14.0kph, 14.0kph); 3x3 min recovery jog; 5 min easy run
Avg: 5:48 min/km Max: 4:20 min/km
Strides: 159 strides/min Min HR: 94 bpm Max HR: 169 bpm Avg HR: 146 bpm
Sleep: 6hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 2.90	Brooks Pure Connect 4 Miles: 4.04

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Sat, Mar 19, 2016

Slow miles	Fast miles	Total Distance
4.33	0.00	4.33

37 min tempo on treadmill

12 min easy run; 15 min tempo (max @ 13.5kph); 10 min easy run

Avg: 5:18 min/km Max: 4:51 min/km
Strides: 161 strides/min Min HR: 98 bpm Max HR: 167 bpm Avg HR: 150 bpm
Sleep: 8hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.33

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Sun, Mar 20, 2016

Slow miles	Fast miles	Total Distance
9.02	0.00	9.02

14.5k LSD on trail

Avg: 6:11 min/km Max: 4:32 min/km
Strides: 167 strides/min Min HR: 105 bpm Max HR: 159 bpm Avg HR: 147 bpm
Sleep: 6.5hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 9.02

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Wed, Mar 23, 2016

Slow miles	Fast miles	Total Distance
4.97	0.00	4.97

8k easy run on treadmill

Avg: 5:40 min/km Max: 2:30 min/km
Strides: 158 strides/min Min HR: 86 bpm Max HR: 163 bpm Avg HR: 145 bpm
Sleep: 8hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 4.97

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00	Weight: 0.00	Calories: 0.00

Thu, Mar 24, 2016

Slow miles	Fast miles	Total Distance
4.84	0.00	4.84

40min tempo run on treadmill

10 min easy run; 20 min tempo run (max 13.5kph); 10 min easy run

Avg: 5:08 min/km Max: 2:23 min/km
Strides: 166 strides/min Min HR: 109 bpm Max HR: 166 bpm (achieved during tempo run) Avg HR: 151 bpm
Sleep: 6hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 4.84

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Sat, Mar 26, 2016

Slow miles	Fast miles	Total Distance
0.00	4.97	4.97

8k HM Pace

Avg: 4:55 min/km Max: 3:25 min/km
Strides: 181 strides/min Min HR: 101 bpm Max HR: 165 bpm Avg HR: 157 bpm
Sleep: 7hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 4.97

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sun, Mar 27, 2016

Slow miles	Fast miles	Total Distance
9.95	0.00	9.95

16k LSD

Avg: 5:33 min/km Max: 3:59 min/km
Strides: 174 strides/min Min HR: 87 bpm Max HR: 158 bpm Avg HR: 146 bpm
Sleep: 7hrs Feeling: Orange

The North Face Ultra Cardiac Miles: 9.95

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Wed, Mar 30, 2016

Slow miles	Fast miles	Total Distance
3.23	0.00	3.23

5k easy run on treadmill

Avg: 6:00 min/km Max: 2:38 min/km
Strides: 158 strides/min Min HR: 99 bpm Max HR: 149 bpm Avg HR: 139 bpm
Sleep: 6.5hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 3.23

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Fri, Apr 01, 2016

Slow miles	Fast miles	Total Distance
4.98	0.00	4.98

8k easy run

Avg: 5:14 min/km Max: 3:32 min/km
Strides: 176 strides/min Min HR: 87 bpm Max HR: 161 bpm Avg HR: 147 bpm
Sleep: 7hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 4.98

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sat, Apr 02, 2016

Slow miles	Fast miles	Total Distance
0.00	3.11	3.11

5k HM Pace

Avg: 4:49 min/km Max: 3:33 min/km
Strides: 179 strides/min Min HR: 116 bpm Max HR: 165 bpm Avg HR: 158 bpm
Sleep: 7hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 3.11

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Sun, Apr 03, 2016

Slow miles	Fast miles	Total Distance
10.88	0.00	10.88

17.5k LSD

Avg: 5:35 min/km Max: 3:47 min/km
Strides: 168 strides/min Min HR: 111 bpm Max HR: 158 bpm Avg HR: 149 bpm
Sleep: 6.5hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 10.88

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Wed, Apr 06, 2016

Slow miles	Fast miles	Total Distance
4.04	0.00	4.04

6.5k easy run

Avg: 5:28 min/km Max: 3:55 min/km
Strides: 177 strides/min Min HR: 82 bpm Max HR: 147 bpm Avg HR: 135 bpm
Sleep: 6.5hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 4.04

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Thu, Apr 07, 2016

Slow miles	Fast miles	Total Distance
2.06	1.37	3.43

30min tempo

10 min easy; 10 min tempo; 10 min easy
Avg: 5:27 min/km Max: 3:29 min/km Avg tempo pace: 4:33 min/km
Strides: 172 strides/min Min HR: 91 bpm Max HR: 165 bpm Avg HR: 145 bpm
Sleep: 5.5hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 3.43

Night Sleep Time: 5.50	Nap Time: 0.00	Total Sleep Time: 5.50	Weight: 0.00	Calories: 0.00

Fri, Apr 08, 2016

Slow miles	Fast miles	Total Distance
1.87	0.00	1.87

3k recovery run
Avg: 6:02 min/km Max: 4:21 min/km
Strides: 169 strides/min Min HR: 84 bpm Max HR: 138 bpm Avg HR: 127 bpm
Sleep: 6hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 1.87

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Sun, Apr 10, 2016

Race: RUN 350 (13.533 Miles) 01:38:09

Slow miles	Fast miles	Total Distance
0.00	13.53	13.53

Run350 21k

Avg: 4:30 min/km Max: 3:17 min/km Fastest average km: 4:16 min/km (2nd km)
Strides: 182 strides/min Min HR: 146 bpm Max HR: 189 bpm Avg HR: 181 bpm
Sleep: 4hrs Feeling: Yellow

Brooks PureFlow 3 Miles: 13.53

Night Sleep Time: 4.00	Nap Time: 0.00	Total Sleep Time: 4.00	Weight: 0.00	Calories: 0.00

Wed, Apr 13, 2016

Slow miles	Fast miles	Total Distance
3.13	0.00	3.13

5k easy run

Avg: 5:20 min/km Fastest KM: 4:51 min/km (Avg HR: 136 @ 2nd km)
Strides: 185 strides/min Min HR: 83 bpm Max HR: 150 bpm Avg HR: 137 bpm
Sleep: 6.5hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 3.13

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Sat, Apr 16, 2016

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

5k easy run
Avg: 5:44 min/km Fastest KM: 5:25 min/km (Avg HR: 145 @ 3rd km)
Strides: 176 strides/min Min HR: 103 bpm Max HR: 152 bpm Avg HR: 144 bpm
Sleep: 7.5hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 3.11

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 0.00	Calories: 0.00

Sun, Apr 17, 2016

Slow miles	Fast miles	Total Distance
6.21	0.00	6.21

10k easy run

Avg: 5:23 min/km Fastest KM: 5:09 min/km (Avg HR: 149 @ 6th km)
Strides: 182 strides/min Min HR: 86 bpm Max HR: 152 bpm Avg HR: 144 bpm
Sleep: 6.5hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 6.21

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Mon, Apr 18, 2016

Slow miles	Fast miles	Total Distance
3.12	0.00	3.12

5k easy run

Avg: 5:16 min/km Fastest KM: 5:05 min/km (Avg HR: 142 @ 3rd km)
Strides: 177 strides/min Min HR: 78 bpm Max HR: 150 bpm Avg HR: 138 bpm
Sleep: 6.5hrs Feeling: Yellow

Tightness found around right knee-cap lately. Hope it's nothing serious.

Zoot Solana Miles: 3.12

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Tue, Apr 19, 2016

Slow miles	Fast miles	Total Distance
3.17	0.00	3.17

5k easy run

Avg: 5:14 min/km Fastest KM: 4:55 min/km (Avg HR: 147 @ 5th km)
Strides: 182 strides/min Min HR: 77 bpm Max HR: 151 bpm Avg HR: 137 bpm
Sleep: 6.5hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 3.17

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50	Weight: 0.00	Calories: 0.00

Wed, Apr 20, 2016

Slow miles	Fast miles	Total Distance
1.97	0.65	2.62

3xhill on treadmill

2 min walk; 5 min easy run; 3x90 sec @ 4 to 5% incline (13.8kph | 4.0% incline, 14.0kph | 4.5% incline, 14.2kph | 5.0% incline); 2x3 min recovery jog; 5 min easy run; 2 min walk

Avg: 5:49 min/km
Min HR: 98 bpm Max HR: 168 bpm Avg HR: 143 bpm
Sleep: 6hrs Feeling: Yellow

The North Face Ultra Cardiac Miles: 2.62

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00	Weight: 0.00	Calories: 0.00

Fri, Apr 22, 2016

Slow miles	Fast miles	Total Distance
3.11	0.00	3.11

5k recovery run

Avg: 5:56 min/km Fastest KM: 5:37 min/km (Avg HR: 141 @ 4th km)
Strides: 189 strides/min Min HR: 87 bpm Max HR: 147 bpm Avg HR: 135 bpm
Sleep: 5.5hrs Feeling: Yellow

Zoot Solana Miles: 3.11

Night Sleep Time: 5.50	Nap Time: 0.00	Total Sleep Time: 5.50	Weight: 0.00	Calories: 0.00

Sat, Apr 23, 2016

Slow miles	Fast miles	Total Distance
2.82	0.38	3.20

30 min fartlek

10 min warm-up; 3x (1 min surge, 2 min recovery recovery); 10 min cool-down

Avg: 5:38 min/km

1st 1 min surge - Avg: 4:44 min/km (Avg HR: 150 bpm)

2nd 1 min surge - Avg: 4:34 min/km (Avg HR: 150 bpm)

3rd 1 min surge - Avg: 4:54 min/km (Avg HR: 149 bpm)
Strides: 179 strides/min Min HR: 99 bpm Max HR: 155 bpm Avg HR: 145 bpm
Sleep: 7.5hrs Feeling: Yellow

The North Face Hypertrack Guide Miles: 3.20

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50	Weight: 0.00	Calories: 0.00

Sun, Apr 24, 2016

Slow miles	Fast miles	Total Distance
6.97	0.00	6.97

11.2k easy run

Avg: 5:23 min/km Fastest KM: 5:08 min/km (Avg HR: 149 bpm @ 7th km)
Strides: 178 strides/min Min HR: 85 bpm Max HR: 160 bpm Avg HR: 143 bpm
Sleep: 7hrs Feeling: Yellow

Brooks Pure Connect 4 Miles: 6.97

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 0.00	Calories: 0.00

Totals

Slow miles	Fast miles	Total Distance
257.46	67.59	325.05

The North Face Hypertrack Guide Miles: 73.59	Altra The One 2 Miles: 34.69	Brooks PureFlow 3 Miles: 53.16	New Balance Minimus Miles: 3.11	The North Face Ultra Cardiac Miles: 81.37	Brooks Pure Connect 4 Miles: 72.91	Zoot Solana Miles: 6.23

Night Sleep Time: 449.00	Nap Time: 6.00	Total Sleep Time: 455.00	Weight: 0.00	Calories: 0.00

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