November 2017 Totals

Run      171.3 km
YTD  2,701.6 km

November was " maintenance month" ....only did treadmill runs and lots of rest days! 

Treadmill  X 18 171.3 km
Rest Days X 12

Got two 21.1 Ks @ 5:30 pace in and lifted at least twice a week.    Planning on upping the Ks a wee bit in December but Christmas makes it a wee bit challenging. 

Tuesday Lunch

7K Heart Run done today on my meal break.   Tightened down the FB Wrist Band and got some better Heart data ....

Run and Lift

Ditto last Monday ,  5K @ 5:30 pace followed by a weight routine.

Longish Friday

21.1Ks @ 5:30 done on the treadmill at the end of my shift today. 

Metrics

HR

Thursday Lunch

7K Heart Run done on my meal break today. 

Finally got some decent Fitbit data.  HR has actually been measuring up to 10 bpm lower then reality.   Been comparing the Fitbit  9 Charge 3 Optical ) to the Garmin ( Chest Strap ) and hands down the chest strap wins.   You can't beat the Fitbit for its 24X7X365 abilities its a great tool and provides some really good insight into sleep and the heart all while keeping track of activities! 

Ditto

Same as yesterday and same as tomorrow a 7K Heart Run done on my meal break today. 

Lunch Run

7K Heart Run done today on my meal break!

Lift and Run

After 4 reset days I hot the Gym on my meal break doing a upper body weight routine and a 5Ker at 5:30 pace. 

More Maintenance Running

Yeah,  its that time of year ...not real keen on going long outside but wanting to maintain the fitness.   Laidd out the long runs leading up to January's 6 hour track run then jumped on the treadmill for a 21.1 @ 5: 30 pace.

Tuesday Ditto Monday

7K Heart Run done yesterday on my meal break.

Mixing it up!

7K Heart Run done today on my meal break.

Sunday

10K the same way as yesterday done on my meal break today!

Saturday

Forgot to post after yesterdays run.   Logged a 10Ker @ and easy 5:30 pace HR didn't get past the high 120's! 

Lunch Run

7K Heart run done today on my meal break. '

Mid 7

10K's @ 5:30 pace done on my meal break today. 

Mid 6

Skipped Mid 5's run I just didn't feel like doing it!   This morning I made up for it logging a 21.1 km run ,   the longest on a treadmill  that I have done probably this year!   Ramped up to a 5:30 pace over  the first 2Ks then held it there until I started my cool down at the 20.3 km mark. 

Garmin Metrics ....  ( the dip in the middle is a brief bathroom break )

HR was a super gradual increase ..... ( Xed out spike in the beginning is false data )

Mid 4

Mixed it up a little this morning logging a 5K run at a 5:30 pace followed by an upper body weight routine.

Mid 3

7K Heart Run done this morning on my meal break.  Brought the Garmin and HR Strap in and compared the Garmin data to the Fitbit.

First off looking at the metrics I have a higher cadence ,  lower vert osc and ground contact time then I use to!   There was the usual blip in the HR just before I start to sweat!  

Just the Garmin HR ....

and the Fitbit ...

Fitbit HR data was hit and miss the first half of the run then both HRMs were in sync the last couple of Ks!   

Mid 2

7K Heart Run done on my meal break at 3am! 

Weigh in 176 lbs.