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Week 4

Week 3/19/12 – 3/25/12

Monday – Rest. 5.03 miles, 1:10:01, 13’54″/mi. Target HR 154-164 BPM. Avg HR 158 BPM. 54°F, Mostly cloudy, Wind: 6 mph.

Tuesday – 30 minute run. Forced rest.

Wednesday – 45 minute run. 3.2 miles, 00:45:32, 14’13″/mi. Avg HR 154 BPM. 63°F.

Thursday – 30 minute run. 5.11 miles, 01:16:18, 14’56″/mi. Avg HR 147 BPM. 50°F. Mostly cloudy, Wind: 14 mph.

Friday – Rest
Saturday – 1 hour 15 minutes. Rested.
Sunday – Rest

Week 3

Week 3/12/12 – 3/18/12

Monday – Rest.
Tuesday – 1 hour run. Forced rest.
Wednesday – 1 hour run. 4.56 miles, 1:10:56, 15’15″/mi. Target HR BPM 135-145. Avg HR 147 BPM. 57°F, Light Rain, Wind: 13 mph.

Thursday – 1 hour run. Forced rest.

Friday – 1 hour run. 4.52 miles, 00:56:53, 12’34″/mi. New MAF range: 154-164. Stayed in range for 3.5 miles. Went anaerobic last mile. 57°F, Light Rain, Wind: 12mph.

Saturday – 1 hour 50 minutes. Forced rest.
Sunday – Rest.

Son got sick the weekend before this weekend and it cause a planned hour run on Monday to be a rest day. Basically swapping rest days.

Lost a Tues workout day this week. Will have to try to try to make it up with some intensity in other runs this week.

Wed’s target HR BPM 135-145 as my MAF range, but now thinking I can use 154-164.

Week 2

Week 3/5/12 – 3/11/12

Monday – 1½ hour run. 6.01 miles, 1:30:24, 15’02″/mi. Target HR 155 bpm. Final mile cadence of 90 bpm using metronome app.

Tuesday – 1 hour run. 4.01 miles, 1:00:01, 14’56″/mi. 54°F. Scattered Clouds. Windy: 22 mph. Had to run under tree covers to avoid the cold. Avg HR 145bpm.

Wednesday – 1 hour run. 4.13 miles, 1:00:01, 14’32″/mi. 57°F. Sunny Clear. Wind: 4 mph. Avg HR 149bpm.

Thursday – Rest

Friday – 1:40 hour run. 6.32 miles, 1:40:01, 15’49″/mi. 66°F. Sunny Clear. Wind: 6 mph. Avg HR 141bpm.

Saturday – Rest. 2.17, 00:46:22, 21’16″/mi. Baby jogger outing to the park.

Sunday – Rest

Week 1

Week 2/27/12 – 3/4/12

This first week I learned to use the heart rate monitor, find and practice getting to my Maffetone HR of 145bpm.

Monday – 3 miles, 29:33, 9’48″/mi. Functional Threshold Rate test with my first heart rate monitor. 1st mile easy, 2nd mile moderate, 3rd mile hard. Peaked at 198bpm.

Tuesday – Rest

Wednesday – 1 hour run. 4.84 miles, 1:04:16, 13’17″/mi. Tried to maintain close to 169bpm through the run.

Thursday – Rest

Friday – 1 hour run. 4.12 miles, 1:00:02, 14’33″/mi. Targeted HR 155-160 bpm.

Saturday – Rest
Sunday – Rest