Topher reynolds

Hometown:

montville, nj

Gym:

Unaffiliated

Gender:

Male

Age:

Height:

6' 4"

Weight:

210 lbs

April 18, 2013

Workout Name:	Run
Description:	5' Z1 3' Z2 5 x 1' FCAD w/ 1' AR btwn start @ 100 RPM then go up to 110, 115, 120, 130+ 1' Z2 6' build to Z4 STRONG! 1' Z2 3 x 4' OG 50-60 rpm @ Z3-4 2' Z1 btwn 1' Z2 6' build to Z4 STRONG! 5' Z1
Results:	60m 00s Performed as RX

55 similar workouts

Date	Name	WorkoutDescription	Results
07/26/2013	Run	5' walk 20' Z2 5' walk 3 x 10" strides 3.03 miles	33m 34s Performed as RX
07/25/2013	Run	5' walk 5' Z2 2 x 10" strides 1' walk btwn 3' Z2 15' Tempo Run @ race pace 7:15-7:30 5' Z2 5' Walk 4.07 miles	40m 45s Performed as RX
07/21/2013	Transition Run	2.12 miles	20m 10s Performed as RX
07/20/2013	Run	5' walk 50' Z2 steady 5' walk 6.24 miles	60m 06s Performed as RX
07/16/2013	Run	5' walk 65' Z2 steady 5' walk 6.82 miles	75m 49s Performed as RX
07/14/2013	Transition Run	10' quick steps EZ transition run 5' walk cd 1.45 miles	15m 40s Performed as RX
07/11/2013	Run	5' Walk 90' Run 5' walk	100m 00s Performed as RX
07/07/2013	Transition Run	1.28 miles	15m 48s Performed as RX
07/06/2013	Run	10' Z1WU 45' Z2 quick feet 20' build to Z3 20' Z3 strong 10' Z1 CD 10.87 miles	106m 50s Performed as RX
07/05/2013	Run	5' walk 40' coversational 5' walk 4.96 miles	50m 02s Performed as RX
07/04/2013	Transition Run	10' quick steps EZ transition run 5' walk cd 1.55 miles	15m 00s Performed as RX
06/27/2013	Transition Run	10' quick steps EZ transition run 5' walk cd 1.43 miles	14m 47s Performed as RX
06/25/2013	Run	5' walk 40' conversational 5' walk 4.95 miles	50m 01s Performed as RX
06/23/2013	Run	10' Z1WU 45' Z2 quick feet 20' build to Z3 20' Z3 strong 10' Z1 CD 9.5 miles	95m 00s Performed as RX
06/22/2013	Run	5' Walk 60' Z2 5' Walk 4.57 miles	63m 21s Performed as RX
06/18/2013	Run	5' walk 40' coversational 5' walk 4.6 miles	049m 45s Performed as RX
06/13/2013	Transition Run	10' quick steps EZ transition run 5' walk cd 1.3 miles	14m 16s Performed as RX
06/12/2013	Run	5' walk 10' Z1 4 x 15" strides 1' walk btwn 5' build to tempo pace 3' walk 2 x 10' @ tempo Z3 w/ 2' AR btwn 3' walk 5' jog 3' walk 6.73 miles	69m 17s Performed as RX
06/11/2013	Transition Run	10' quick steps EZ transition run 5' walk cd 1.34 mile	14m 55s Performed as RX
06/09/2013	Run	5' walk 80' Z2 conversational pace run 5' walk 3 x 10" strides w/ 1' walk btwn 8.74 miles	89m 09s Performed as RX
06/08/2013	Transition Run	10' Quick feet transition run 5' Z2 3' walk 5' Z1 3' walk 2.85 miles	26m 11s Performed as RX
06/06/2013	Fartlek Run	Fartlek-- Speedplay 10' Z1 40' Insert sporadic intervals. it could mean every time you pass someone with a dog you go 5k pace untill you pass another. anything to mix it up and have fun. Can keep it low intensity if that is what you feel would be best. 10' Z1 7.11 miles	64m 30s Performed as RX
06/02/2013	Run	5' walk 70' Z2 conversational pace run 5' walk 3 x 10" strides w/ 1' walk btwn	123m 00s Performed as RX
06/01/2013	Transition Run	10' Quick feet transition run 5' Z2 3' walk 5' Z1 3' walk	26m 00s Performed as RX
05/30/2013	Run	5' walk 10' Z1 5' drills 4 x 7" strides 1' walk btwn 5' build to 5k race pace 1' walk 3' jog 1 mile @ race pace 10' Z1 5' walk	50m 00s Performed as RX
05/29/2013	Fartlek Run	Fartlek-- Speedplay 10' Z1 40' Insert sporadic intervals. it could mean every time you pass someone with a dog you go 5k pace untill you pass another. anything to mix it up and have fun. Can keep it low intensity if that is what you feel would be best. 10' Z1	60m 00s Performed as RX
05/26/2013	Run	5' walk 70' Z2 conversational pace run 5' walk 3 x 10" strides w/ 1' walk btwn	83m 00s Performed as RX
05/23/2013	Run	5' walk 10' Z1 5' drills 4 x 7" strides 1' walk btwn 5' build to 5k race pace 1' walk 3' jog 1 mile @ race pace 10' Z1 5' walk	50m 00s Performed as RX
05/21/2013	Run	5' walk 60' Conversational pace 5' walk 3 x 10" strides 1' AR btwn	73m 00s Performed as RX
05/19/2013	Run	5' walk 70' Z2 conversational pace run 5' walk 3 x 10" strides w/ 1' walk btwn	83m 00s Performed as RX
05/18/2013	Run	10' Quick feet transition run 5' Z2 3' walk 5' Z1 3' walk	26m 00s Performed as RX
05/12/2013	Run	5' walk 70' Z2 conversational pace run 5' walk 3 x 10" strides w/ 1' walk btwn	83m 00s Performed as RX
05/08/2013	Run	walk 5' + 10' easy run + 10' drills + 4 X (15'' stride + walk 45'') + 3' easy run + run 30' on the track as fast as you can with consistent pacing. + walk 3' + 5' easy run + walk 3'. If you have a flat course with no stops, then you can run the 30' all out off the track (6.14 miles)	62m 09s Performed as RX
05/04/2013	Run	5' walk 10' Z1 5' drills 5' build to race pace 1' walk 3 x 10" strides 1' walk btwn 10' Z1 5' walk	46m 41s Performed as RX
05/03/2013	Run	5' walk 50' conversational pace 5' walk + strides 4 x 10"	64m 00s Performed as RX
05/01/2013	Run Test	walk 5' + 10' easy run + 10' drills + 4 X (15'' stride + walk 45'') + 3' easy run + run 30' on the track as fast as you can with consistent pacing. + walk 3' + 5' easy run + walk 3'. If you have a flat course with no stops, then you can run the 30' all out off the track	60m 00s Performed as RX
04/28/2013	Run		18m 18s Performed as RX
04/27/2013	Run		85m 18s Performed as RX
04/25/2013	Run	5' walk 50' conversational pace 5' walk + strides 4 x 10"	64m 00s Performed as RX
04/21/2013	Run	5' walk 70' Z2 conversational pace run 5' walk 3 x 10" strides w/ 1' walk btwn Pre-Activity Comments:	83m 00s Performed as RX
04/20/2013	Transition Run	15' Z2-3 5' Z1 walk	20m 00s Performed as RX
04/19/2013	Run	5' walk 30' Z2 Conversational pace 5' walk 3 x 10" strides 1' walk btwn	43m 00s Performed as RX
04/18/2013	Run	5' Z1 3' Z2 5 x 1' FCAD w/ 1' AR btwn start @ 100 RPM then go up to 110, 115, 120, 130+ 1' Z2 6' build to Z4 STRONG! 1' Z2 3 x 4' OG 50-60 rpm @ Z3-4 2' Z1 btwn 1' Z2 6' build to Z4 STRONG! 5' Z1	60m 00s Performed as RX
04/17/2013	Run	5 min walk 10 min EZ 10 min zone 2 5 x 2 min Hill Repeat with 3 min Active rest after each repeat. 10 min EZ cool down	60m 00s Performed as RX
04/14/2013	Run	5' walk 30' Z2 Conversational pace 5' walk 3 x 10" strides 1' walk btwn	43m 00s Performed as RX
04/13/2013	Run	5' walk 70' Z2 conversational pace run 5' walk 3 x 10" strides w/ 1' walk btwn	83m 00s Performed as RX
04/11/2013	Run	5' walk 30' Z2 Conversational pace 5' walk 3 x 10" strides 1' walk btwn Pre-Activity Comments:	43m 00s Performed as RX
04/10/2013	Run	5' walk 40' Z2 Conversational pace 5' walk 3 x 10" strides 1' walk btwn	53m 00s Performed as RX
04/06/2013	Run	5' walk 65' Z2 conversational pace run 5' walk 3 x 10" strides w/ 1' walk btwn	78m 00s Performed as RX
04/03/2013	Run	5' walk 40' Z2 Conversational pace 5' walk 3 x 10" strides 1' walk btwn	53m 00s Performed as RX
03/31/2013	Run	5' walk 65' Z2 conversational pace run 5' walk 3 x 10" strides w/ 1' walk btwn	75m 00s Performed as RX
03/29/2013	Run	5' walk 10' Z1 EZ jog 3 x 8" Strides 1' walk btwn 5' build to tempo pace (about 7-8/10 PE) walk 2' 2 x 5' @ Z3 temp w/ 5' Z1 btwn 10' Z2 Conversational 5' walk	55m 00s Performed as RX
03/27/2013	Run	5' walk 40' Z2 Conversational pace 5' walk 3 x 10" strides 1' walk btwn	53m 00s Performed as RX
03/24/2013	Run	5' walk 65' Z2 conversational pace run 5' walk 3 x 10" strides w/ 1' walk btwn	75m 00s Performed as RX
03/22/2013	Run	5' walk 10' Z1 EZ jog 3 x 8" Strides 1' walk btwn 5' build to tempo pace (about 7-8/10 PE) walk 2' 2 x 5' @ Z3 temp w/ 5' Z1 btwn 10' Z2 Conversational 5' walk	55m 00s Performed as RX