3X1 Mile

 My doctor said that I should not stress my heart too much. So I kept my heart rate below 140:

 

Workout Laps/Splits

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	12:16	12:16	10:31	101	113	173	178	0	7	106
2.	1.00	7:31	7:31	6:09	132	145	189	208	3	3	101
3.	1.00	7:26	7:26	6:25	137	148	189	206	3	3	103
4.	1.00	7:31	7:31	6:23	136	150	192	216	0	3	101
5.	0.01	0:03	6:37	6:29	150	151	208	208	0	0	0
Totals:	4.01	34:49	8:41	6:09	126	151	186	216	7	20	411

Getting Faster for the last 5 Saturday Park Runs

 I ran faster starting 08/30/25. Seems like my knee is getting better:

All Results at Mace Ranch

Run Date	Run Number	Pos	Time	Age Grade	PB?
27/09/2025	19	1	21:14	74.25%	PB
20/09/2025	18	1	21:26	73.56%	PB
13/09/2025	17	3	21:33	73.16%	PB
06/09/2025	16	2	22:00	71.67%	PB
30/08/2025	15	2	22:59	68.60%	PB
02/08/2025	11	34	31:14	50.48%
31/05/2025	2	12	25:40	61.43%

5k Park Run 09/27/25

 I PRed in the last 5 Park Runs. Here are the splits:

 

Workout Laps/Splits

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	6:50	6:50	4:57	140	156	194	222	13	20	100
2.	1.00	7:06	7:06	6:36	159	164	193	202	3	3	115
3.	1.00	7:05	7:05	6:25	162	167	194	208	7	13	117
4.	0.09	0:29	5:37	5:57	167	168	208	216	7	0	8
Totals:	3.09	21:31	6:58	4:59	154	168	194	222	33	36	340

4 Mile Tempo 09/26/25

  

Workout Laps/Splits

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	11:24	11:24	6:54	103	122	173	196	39	36	103
2.	1.00	7:32	7:32	7:05	141	150	191	202	3	23	109
3.	1.00	7:26	7:26	7:04	150	154	191	204	7	3	115
4.	1.00	7:25	7:25	6:43	154	157	194	204	7	13	116
5.	1.00	7:29	7:29	7:10	156	162	193	204	39	7	119
6.	0.01	0:02	4:16	7:12	161	161	102	102	0	0	0
Totals:	5.01	41:20	8:15	6:44	139	162	188	204	95	79	562

6X800m Workout 09/23/25

 I took it easy, and did not run too fast since there is no race in the near future. The pace is a little bit under 7:00. I did not try hard since my heart rate is below normal. Here are the splits:

 

Workout Laps/Splits

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	11:41	11:41	10:24	111	122	170	176	0	7	107
2.	0.51	3:30	6:53	5:37	132	151	193	216	0	0	44
3.	0.51	3:25	6:41	5:38	141	156	197	216	3	3	48
4.	0.51	3:28	6:45	5:46	141	156	198	214	0	0	47
5.	0.51	3:26	6:43	6:11	140	156	199	216	0	3	45
6.	0.52	3:30	6:48	6:10	141	156	197	214	0	0	48
7.	0.51	3:32	6:52	6:07	138	155	194	208	0	0	47
Totals:	4.08	32:36	7:59	5:37	132	156	190	216	3	13	386

Ran another 5k Sep 20th, 2025

 I ran 4 seconds faster than Sep 13th. I ran faster mile 1 and last 0.1 mile. Here are the splits for 20th:

 

Workout Laps/Splits

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	6:50	6:50	4:57	140	156	194	222	13	20	100
2.	1.00	7:06	7:06	6:36	159	164	193	202	3	3	115
3.	1.00	7:05	7:05	6:25	162	167	194	208	7	13	117
4.	0.09	0:29	5:37	5:57	167	168	208	216	7	0	8
Totals:	3.09	21:31	6:58	4:59	154	168	194	222	33	36	340

Here are the splits for 13th:

 

Workout Laps/Splits

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	6:58	6:58	4:44	141	157	199	234	13	20	103
2.	1.00	6:59	6:59	6:10	161	166	197	204	3	3	115
3.	1.00	7:04	7:04	6:39	166	169	195	204	16	23	120
4.	0.10	0:34	5:55	6:03	168	169	206	214	3	0	10
Totals:	3.10	21:37	6:58	4:44	156	169	197	234	36	46	348