User Profile for jpappas |
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Running Routes created by jpappas
| Route Name | Description | Distance | Type | Action |
|---|---|---|---|---|
| 2008 san antonio marathon | 25.95 | Running | Show this run | |
| Fiesta Days 10K | 6.35 | Running | Show this run | |
| st. george marathon | 26.45 | Running | Show this run | |
| Santa Monica 10K - copy | 6.37 | Running | Show this run | |
| Santa Monica 10K | 6.37 | Running | Show this run | |
| Descanso | Rosebowl to Descanso | 12.06 | Running | Show this run |
| Pacific Shoreline half maratho | 14.24 | Running | Show this run | |
| Napa Marathon | 26.18 | Running | Show this run | |
| 10 Mile Rosemead/Huntington | 10.04 | Running | Show this run | |
| Caltech/Oakdale return | 2.19 | Running | Show this run | |
| Approx 12 mile - Pacers Run - copy | Parking lot I by Rose Bowl up to Descanso gardens and back | 12.11 | Running | Show this run |
| ritz/huntington loop 2 | 5.44 | Running | Show this run | |
| Ritz start | 6.79 | Running | Show this run | |
| Shen. neg. split climb (down) | 0.14 | Running | Show this run | |
| Shenandoah round trip | Route for Shenandoah negative split climb | 3.69 | Running | Show this run |
| Lombardy east (short) | flat | 1.82 | Running | Show this run |
| Huntington Gardens/Ritz loop | 5.28 | Running | Show this run | |
| 18 miler | 18.22 | Running | Show this run | |
| Ritz/Rosemead/2 Round the Bloc | 12 mile flat run | 11.98 | Running | Show this run |
| Ritz & round the block | 6.23 | Running | Show this run | |
| Allen - San Pasqual to end loo | 7.82 | Running | Show this run |
Runs Logged by jpappas:
| Route Name | Run Description | Duration | Distance | Pace (min/mile) | Run Date |
|---|---|---|---|---|---|
| 5 30”x120” speed intervals (Rose Bowl) Int pace: 4:51/173, 5:09/172, 4:50/162, 5:03/163, 4:57/162 Rest: 169, 161, 160, 159, 156 Cal: 719+ Most on DH side |
00:56:07.00 | 5.94 | 9:26 | 03/29/07 | |
| Recovery (Ritz + RTB) 153 AHR/169 MHR/870 cal. |
00:55:32.00 | 6.03 | 9:12 | 03/24/07 | |
| Treadmill Recovery run | 00:50:00.00 | 5.00 | 10:00 | 03/22/07 | |
| Recovery Run (Ritz) 142 AHR/165 MHR/798 cal |
00:47:17.00 | 4.91 | 9:37 | 03/18/07 | |
| Recovery Run (Rosemead) 142 AHR/164 MHR/619 cal + compex hamstring endurance/AR |
00:44:42.52 | 4.57 | 9:46 | 03/17/07 | |
| Treadmill Recovery Run (.5 grade) 142 AHR/161 MHR |
00:45:00.00 | 4.50 | 10:00 | 03/13/07 | |
| Recovery Run (Ritz + RTB) AHR 153/MHR 179/794 cal |
00:56:27.00 | 6.02 | 9:22 | 03/10/07 | |
| Napa Marathon AHR 165/MHR 181/3076 cal |
03:46:26.00 | 26.36 | 8:35 | 03/04/07 | |
| Recovery Run (Rosemead) AHR 164/MHR 192/531 cal |
00:38:59.00 | 4.57 | 8:31 | 03/01/07 | |
| Recovery Run | 00:40:00.00 | 4.00 | 10:00 | 02/27/07 | |
| Final Pre-marathon Tempo Run 165 AHR/165 MHR/888 cal. |
00:44:46.00 | 5.70 | 7:51 | 02/24/07 | |
| Endurance Run AHR 146/163 MHR/950 cal |
01:06:16.00 | 7.00 | 9:28 | 02/20/07 | |
| Recovery Run (Rose Bowl loops | 01:00:00.00 | 6.00 | 10:00 | 02/15/07 | |
| Endurance Run (Descanso + Rose Bowl loops) 159 AHR/177 MHR/3330 calories 8’/1’ – 8:40 target during 8’ |
03:54:38.00 | 26.20 | 8:57 | 02/13/07 | |
| Recovery run (Rosemead + Ritz) | 01:32:00.00 | 9.40 | 9:47 | 02/10/07 | |
| Endurance Run (Rose Bowl Loops) 144 AHR/168 MHR/1615 cal. 9:42 after WU (target pace of 10:40) felt terrible – still recovering from half and Tuesday |
02:00:03.00 | 12.33 | 9:44 | 02/08/07 | |
| Treadmill 4×4’ hill intervals (4’ rest) Grade: 8/8.5/9/9.5/10 for last 30” 10:00mm pace constant 149 AHR/183 MHR |
01:10:00.00 | 7.00 | 10:00 | 02/06/07 | |
| Pacific Shoreline Half 166 AHR/187 MHR/1493 cal. 8:14 pace after WU |
01:51:13.00 | 13.10 | 8:29 | 02/04/07 | |
| Recovery run (Ritz) 141 AHR/162 MHR/639 cal. |
00:51:03.00 | 4.83 | 10:34 | 02/03/07 | |
| Recovery/Speed Intervals (4×30”) 2 Round the Blocks 6:17/5:22/5:17/5:15 (1’ rest) 151 AHR/186 MHR/364 cal |
00:19:09.00 | 1.97 | 9:43 | 02/03/07 | |
| Extra recovery miles (treadmill) | 00:20:00.00 | 2.00 | 10:00 | 02/01/07 | |
| Hill/Speed Intervals (2 Banyon + 2 Salvia) 7:55 B/7:31 S/7:55 B/7:53S (easy) 149 AHR/188 MHR/738 cal. 10:00 pace on rest |
01:00:00.00 | 6.00 | 10:00 | 02/01/07 | |
| Endurance Run (Shenandoah + Rosemead) 152 AHR/178 MHR/1163 cal. 9:01 pace after WU (155 AHR) Rain |
01:14:33.00 | 8.22 | 9:04 | 01/30/07 | |
| Tempo Run (Shenandoah + Rosemead) 157 AHR/190 MHR/1164 cal. 8:17 after WU (162) |
01:09:32.00 | 8.20 | 8:28 | 01/27/07 | |
| Treadmill Hill Intervals (2×20 w/10’ RI) 162 AHR/185 MHR 6% grade/6.5% grade 6mph on interval and rest |
01:22:00.00 | 8.00 | 10:15 | 01/25/07 | |
| Endurance Run (Rose Bowl loops) 156 AHR/189 MHR/1848 cal. 9:08 pace after WU (156 AHR) Slow 1st half |
01:55:33.00 | 12.36 | 9:20 | 01/23/07 | |
| Recovery Run (Ritz plus + RTB) 147 AHR/166 MHR/927 cal. |
01:06:32.00 | 6.67 | 9:58 | 01/21/07 | |
| Tempo Run (Shenandoah + Rosemead) 160 AHR/187 MHR/1133 cal. 8:19 after WU (164) |
01:11:04.00 | 8.37 | 8:29 | 01/20/07 | |
| Endurance Run (Rosebowl loops) 157 AHR/181 MHR (1557 cal.) 9:17 pace after WU (159 AHR) |
01:57:22.00 | 12.42 | 9:26 | 01/18/07 | |
| Treadmill Speed Intervals (2×20 w/5’ rest) 7.5mph/7.6-9.5 mph w/ extra 1’ on 2nd interval (too easy) 6 mph rest 164 AHR/190 MHR |
01:06:00.00 | 8.00 | 8:15 | 01/16/07 | |
| Recovery Run (Rosemead & Round the Block) 141 AHR/153 MHR/706 cal. 9:51 pace after WU (143 AHR) |
00:53:40.00 | 5.39 | 9:57 | 01/14/07 | |
| Treadmill hill intervals (4×10’ w/5’rest) 159 AHR/187 MHR 5/5.5/6/6.5-9.5 grade w/extra 1’ at end 6mph during interval and rest |
01:20:41.00 | 8.00 | 10:05 | 01/13/07 | |
| Recovery/Tempo run (Rosebowl) 162 AHR/196 MHR (no WU) 726 cal. |
00:56:43.00 | 6.13 | 9:15 | 01/11/07 | |
| Endurance Run (2 Ritz + 2 Rosemead +RTBs) 151 AHR/171 MHR/2918 cal. 10:16 after WU (152) too slow at beginning |
03:32:42.00 | 20.62 | 10:18 | 01/09/07 | |
| Recovery Run (Rosemead + Ritz) 150 AHR/167 MHR/1304 cal. 9:49 after WU |
01:33:36.00 | 9.42 | 9:56 | 01/06/07 | |
| Endurance Run (Rosemead & Ritz) 146 AHR/178 MHR/1252 cal. 9:33 pace after WU (149) |
01:30:33.00 | 9.38 | 9:39 | 01/02/07 | |
| Recovery Run (Rosemead + Round the Block) 141 AHR/160 MHR/671 cal 9:14 after WU (145 AHR) |
00:54:59.00 | 5.83 | 9:25 | 12/31/06 | |
| Treadmill Recovery Run | 00:40:00.00 | 4.00 | 10:00 | 12/28/06 | |
| Endurance Run (2 Rosemeads + Ritz) 141 AHR/183 MHR/1727 Cal. 9:37 pace after WU (143 AHR) |
02:03:06.00 | 12.67 | 9:42 | 12/26/06 | |
| Tempo Run (Rosemead + Round the Block) 156 AHR/190 MHR/724 cal. 7:54 after WU |
00:48:29.00 | 5.68 | 8:32 | 12/23/06 | |
| Treadmill hill intervals (5×5 w/2’ rest) Grade: 6, 6.5, 7, 7.5, 8.5/9 6mph for 1st 60”, 5.8 for 4’ 6mph rest |
01:02:00.00 | 6.00 | 10:20 | 12/22/06 | |
| Endurance Run (Descanso + RB loops) 149 AHR/167 MHR/2299 cal 9:16 pace after WU (150 AHR) |
02:27:32.00 | 15.66 | 9:25 | 12/19/06 | |
| Tempo Run (Ritz) 157 AHR/191 MHR/872 calories 8:10 pace after WU (164 AHR) |
00:43:01.00 | 5.00 | 8:36 | 12/16/06 | |
| Endurance Run (Ritz + 2 Rosemeads) 148 AHR/183 MHR/2020 cal. 9:50 pace after WU, before end mile sprint |
02:18:12.00 | 14.06 | 9:49 | 12/14/06 | |
| Speed Intervals (Rosemead) 5×5 w/2’ rest 155 AHR/188 MHR/886 cal. 7:18, 7:01, 6:59, 6:39, 6:39 |
01:03:53.00 | 7.46 | 8:33 | 12/12/06 | |
| Recovery run (Rosemead + Long Round the Block) 137 AHR/150 MHR/913 calories 10:14 pace after WU (139 AHR) |
01:02:28.00 | 6.01 | 10:23 | 12/10/06 | |
| Tempo Run (Ritz short + Round the Block) 149 AHR/186 MHR/1016 calories |
00:53:45.00 | 6.05 | 8:53 | 12/09/06 | |
| Hill Intervals (Shenandoah 5×2 w/4’ rest) 1:44 to 1:12 151 AHR/189 MHR/1199 Calories |
01:19:49.00 | 8.11 | 9:50 | 12/07/06 | |
| Endurance Run (2 Ritz + 2 Rosemead + Round the Block) Target MHR 155 |
03:18:55.00 | 20.32 | 9:47 | 12/05/06 | |
| Recovery Run (Rosemead + Long Round the Block) 138 AHR/150 MHR/1215 calories 10:30 pace after WU (141 AHR) |
01:03:55.00 | 6.02 | 10:37 | 12/03/06 | |
| Tempo Run (Ritz short + Round the Block) 154 AHR/183 MHR/847 calories 8:32 pace after WU (159 AHR) |
00:54:10.00 | 6.02 | 8:59 | 12/02/06 | |
| Endurance run (Rosemead plus Ritz short and Round the Block) 151 AHR/183 MHR/1483 calories 9:01 pace after WU (151/187) + 1 hr. lower body balance work out |
01:37:55.00 | 10.61 | 9:13 | 11/30/06 | |
| Treadmill 60/120 speed intervals (2% grade/5.5 mph recovery/7.5-8.5mph interval) + 1 mile WU |
00:43:05.00 | 4.13 | 10:25 | 11/28/06 | |
| Tempo Run (Ritz Short) 154 AHR/166 MHR/705 calories 8:24 pace after WU (159 AHR/166 MHR0 |
00:43:22.00 | 4.89 | 8:52 | 11/26/06 | |
| 30/120 hill intervals (10×30, Salvia Canyon) + 1 mile warm up + 155 target endurance pace before and after intervals to 10M (151/166, 9:13 pace before and 154/166, 8:34 pace after) 150 AHR/177 MHR/1373 calories |
01:33:17.00 | 10.00 | 9:19 | 11/24/06 | |
| Recovery Run (Rosemead + Round the Block) 136 AHR/153 MHR/980 calories |
00:57:24.00 | 5.71 | 10:03 | 11/23/06 | |
| Endurance run (Rosemead plus Ritz short and Round the Block) 155 AHR/183 MHR/1425 calories 8:36 pace after WU |
01:32:11.00 | 10.46 | 8:48 | 11/21/06 | |
| Treadmill 60/120 speed intervals (2% grade/6.0 mph recovery/7.5-8.5mph interval) to 5 miles + 1 mile WU + 1 mile recovery 147 AHR/170 MHR/641 calories |
01:06:05.00 | 7.00 | 9:26 | 11/19/06 | |
| Recovery run (finish up end of Rosemead) 162 AHR/177 MHR/190 calories |
00:13:21.00 | 1.38 | 9:40 | 11/18/06 | |
| Tempo Run (Ritz Short + Rosemead) including 1 mile WU 157 AHR/186 MHR/999 calories pace after WU not measured |
01:06:46.00 | 8.00 | 8:20 | 11/18/06 | |
| Treadmill 60/120 hill intervals (0% grade recovery/9-11% grade interval, 6.0mph negative split) to 5 miles + 1 mile warm up 147 AHR/171 MHR |
01:00:00.00 | 6.00 | 10:00 | 11/16/06 | |
| Treadmill recovery run (0% grade) 144 AHR/153 MHR/367 calories |
00:39:20.05 | 4.00 | 9:50 | 11/15/06 | |
| Endurance Run (Rosebowl/Descanso) 152 AHR/174 MHR/1753 calories + 1 hour upper body strength workout |
01:49:09.00 | 12.01 | 9:05 | 11/14/06 | |
| Tempo Run (Rosemead + RTB + Long RTB) including 1 mile WU 161 AHR/180 MHR, 986 calories 8:02 pace after WU |
00:59:15.00 | 7.02 | 8:26 | 11/12/06 | |
| Treadmill 60/120 speed intervals (2% grade/6.0 mph recovery/7.5-8.5mph interval) to 6 miles + 1 mile recovery run + 1 mile warm up |
01:16:38.00 | 8.00 | 9:34 | 11/11/06 | |
| Treadmill 60/120 hill intervals (0% grade recovery/9-11% grade interval, 5.5-6.0mph negative split) to 5 miles + 1 mile warm up + 1 mile recovery 150 AHR/178 MHR/742 calories + One hour upper body and stability weight work out |
01:13:00.00 | 7.03 | 10:23 | 11/09/06 | |
| Hill endurance run, 155 HR target (Rosemead/Mill loops/Lombardy/Caltech) AHR 152/MHR 167, 2132 Calories + One hour lower body strength workout, 216 calories |
02:27:14.00 | 13.83 | 10:38 | 11/07/06 | |
| Speed Intervals Rosemead loop + 2 Round the Blocks 17 intervals 60”/120” AHR 162, MHR 182 |
01:00:38.00 | 6.96 | 8:42 | 11/05/06 | |
| 9 mile Tempo Run + 3 WU (Ritz start + Ritz and back) 170 AHR/193 MHR 8:32/mile average pace after warm up |
01:46:55.00 | 12.37 | 8:38 | 11/04/06 | |
| Treadmill hill intervals (60”/120” 9-11.5% grade) + one hour lower body strength work out. AHR 123/MHR 181, 816 calories |
01:12:05.00 | 7.10 | 10:09 | 11/02/06 | |
| Speed interval treadmill run (60” at 7.5 mph, 120” at 6.0, 2% grade) AHR 158, MHR 174, 487 calories |
00:44:26.00 | 4.66 | 9:32 | 11/01/06 | |
| Tempo run (Rosemead, Shenandoah, Ritz and long round the block). AHR 152, MHR 1714, 2418 calories |
02:25:04.00 | 15.68 | 9:15 | 10/31/06 | |
| Easy recovery run (Rosemead + almost Round the Block) AHR 136, MHR 156, 1030 calories |
00:59:48.00 | 5.66 | 10:33 | 10/29/06 | |
| 45 min. hill interval (10 up Shenandoah: 2:18 to 1:39) + tempo (Rosemead, Huntington loop, track, Round the block) 153 AHR, 185 MHR, 2355 calories |
02:59:00.00 | 14.11 | 12:41 | 10/28/06 | |
| Rosemead loop, Huntington/Virginia/Rosaline/Arden, Round the Block, Lombardy loop 154 AHR, 169 MHR, 2238(?) calories |
01:58:12.00 | 12.03 | 9:49 | 10/24/06 | |
| Shenandoah loop + 9 negative split .14 climbs (L 2:03, S 1:37) + Round the block AHR 161, MHR 190, Calories 1249 |
01:17:00.00 | 7.60 | 10:07 | 10/22/06 | |
| Slow recovery run Rosemead loop, lombardy east (short), round the block + 142 AHR, 168 MHR, 1106 calories |
01:33:00.00 | 7.96 | 11:41 | 10/21/06 | |
| 18 miler | 153 AVH, 167 MHR, 1860 calories | 03:00:29.00 | 18.22 | 9:54 | 10/19/06 |
| Ritz short + Rosemead loop 153 AHR, 173 MHR, 932 calories |
01:30:05.00 | 9.56 | 9:25 | 10/17/06 | |
| Ritz & round the block | plus 1/2 Avondale, .2 mile sprint at end AHR 153, MHR 176, calories 608 |
00:59:11.06 | 6.23 | 9:29 | 10/15/06 |
| Gym workout: 142 AHR, 184 MHR, 1233 calories spinning class/45 minute treadmill, 2.0 grade, 4+ miles/35 minutes U and L weight training |
02:13:00.00 | 0.00 | 0:00 | 10/14/06 | |
| Ritz/Rosemead/2 Round the Bloc | 155 AHR, 173 MHR | 01:58:00.00 | 11.98 | 9:50 | 10/12/06 |
| 00:00:00.00 | 693.69 |
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