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Training Log Archive: dcady

In the 28 days ending Feb 28, 2010:

activity

time

miles

running

8:25:16

17.88

28.77

strength

3:22:21

walking

2:57:51

stretching

2:24:00

snow shoveling

1:25:09

Other

30:31

Road Race

25:00

3.11

(8:03)

5.0

(5:00)

run/walk

4:27

Total

19:34:35

20.99

33.77

averages - weight:159lbs

2:10

0:00

» now

Sunday Feb 28, 2010 #

12 PM

Road Race race 25:00 [5] 5.0 km (5:00 / km)
weight:160lbs shoes: Asics GT 2140

Canisius' Chilly Challenge 5K. Splits were 7:33, 7:38, and 9:50 but second mile was in wrong place. Time was good enough for 2nd place in 60-64 (and I'm at the high end of that age group). Nice weather, 36 deg, winds N 7 mph, sunny. Streets were just wet. Had to dodge a few potholes. Poor traffic control. Met up with Patty and Mike afterwards. Patty did great: 6th woman and first in her age category. Maybe give this race a pass next year.

Friday Feb 26, 2010 #

12 PM

walking warm up/down 7:09 [1]
shoes: Salomon XA Pro 3D Ultra

running 30:04 [3]
shoes: Salomon XA Pro 3D Ultra

snowing, but I decided to run outside anyway and was glad I did. Half in the neighborhood and half in the park.

stretching warm up/down 12:00 [1]

strength 16:00 [3]

snow shoveling 13:00 [3]

Touch ups after using the snow thrower this AM.

Thursday Feb 25, 2010 #

11 AM

strength 18:38 [3]

Wednesday Feb 24, 2010 #

12 PM

strength 16:14 [3]

walking warm up/down 7:06 [1]

It's about a 3.5 minute walk to the park.

Other 30:31 [3]
ahr:136

Sunny, 37 degrees, wind calm - who wouldn't be tempted to go skiing. Did a loop of Delaware Park and then a little out and back into the center to fill out the time. Testing clothes too. Red knee sox, blue knickers, regular running top stuff - was fine.

Tuesday Feb 23, 2010 #

12 PM

running long 44:11 [3]
shoes: Asics GT 2140

Outside to the park around one way and then the other. Wet underfoot. Slushy in parts.
Cloudy
35°F
Humidity: 83%
Winds: 17mph

walking warm up/down 6:50 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Monday Feb 22, 2010 #

12 PM

strength 19:41 [3]

Sunday Feb 21, 2010 #

4 PM

walking warm up/down 7:24 [1]
shoes: Asics GT 2140

running 30:33 [3]
shoes: Asics GT 2140

32 degrees
SW 13 mph
Sunny

strength 16:02 [3]

I'm trying shorter calisthenics more often. We'll see.

stretching warm up/down 12:00 [1]

Saturday Feb 20, 2010 #

strength 19:37 [3]

Without weights.

Friday Feb 19, 2010 #

12 PM

running tempo (Treadmill) 30:00 [3]
max:145 shoes: Asics GT 2140

10 min warm up at 6 mph.
14 min at 7 mph (8:34 m/m)
6 min at 6 mph.
All at 1 degree elevation.

Next time could go to 15 min.

walking warm up/down 8:00 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Stretching to curling on TV. A nice relaxing accompaniment.

Thursday Feb 18, 2010 #

10 AM

snow shoveling 15:00 [3]

Wednesday Feb 17, 2010 #

3 PM

running hills (Treadmill) 30:00 [4] 3.23 mi (9:17 / mi)
shoes: Asics GT 2140

Same hill workout as last time. Five two minute hills at 6 degrees and 6.7 mph. Recovery at 1 degree and 6.0 mph.

More Olympics, xc classical sprint quarters and semis. Cool.

stretching warm up/down 12:00 [1]

walking warm up/down 8:00 [1]
shoes: Asics GT 2140

Tuesday Feb 16, 2010 #

Note

Ann came in from Avon yesterday to watch the Westminster Dog Show on our big TV. So that was 3 hours yesterday. And also three hours today. That's a lot of fancy dogs.

In the afternoon we went to see "Crazy Heart" which was really good. Fine performances. Well written characters.

Monday Feb 15, 2010 #

2 PM

running long (Treadmill) 1:30:01 [3]
shoes: Asics GT 2140

On the treadmill watching the olympics. They passed the time nicely. Best fun was watching the helmet cam on the snowboarders. It felt like running down a ski hill.

C • Helmet cam 1

walking warm up/down 13:02 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

Saturday Feb 13, 2010 #

4 PM

stretching warm up/down 12:00 [1]

walking warm up/down 7:05 [1]
shoes: Asics GT 2140

running 30:25 [3]
shoes: Asics GT 2140

Ran out and back into the park on the ring road.

Friday Feb 12, 2010 #

walking warm up/down 12:10 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

12 PM

running 30:09 [3] 3.35 mi (9:00 / mi)
shoes: Asics GT 2140

Light Snow
27°F (feels like 16F)
Humidity: 57%, Winds: 13mph

Neighborhood streets. Route here. Surface damp or dry. Only two close encounters with cars (where I had to alter my pace).

Wednesday Feb 10, 2010 #

snow shoveling 32:36 [3]

walking 18:00 [1]

To and from the bank.

walking warm up/down 8:00 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

running hills (Treadmill) 30:00 [4] 3.22 mi (9:19 / mi)
shoes: Asics GT 2140

Did the full sequence. 10 min warm up at 6.6 mph. 5x up at 6 degrees, 2 min, at 6.7 mph. 5x recovery at 1 degree, 2 min, at 6.0 mph. Was pushing at the end. Repeat this workout next time.

Tuesday Feb 9, 2010 #

11 AM

strength 31:17 [3]

Monday Feb 8, 2010 #

run/walk 4:27 [1]
shoes: Asics GT 2140

walking warm up/down 7:20 [1]
shoes: Asics GT 2140

stretching warm up/down 12:00 [1]

12 PM

running long 41:06 [3]
shoes: Asics GT 2140

Sunny
28°F (feels like 13F)
Humidity: 59%, Winds: 12mph

I was planning to do a treadmill workout but the sun was calling me outside. What a lovely day! Only two other people in the park.

Sunday Feb 7, 2010 #

6 PM

strength 33:51 [3]

Late in the day so I'm happy I didn't blow it off. After nap.

Saturday Feb 6, 2010 #

stretching warm up/down 12:00 [1]

12 PM

walking warm up/down 8:00 [1]
shoes: Asics GT 2140

running tempo (Treadmill) 30:00 [3]
(injured) shoes: Asics GT 2140

10 min at 9:50 (6.1)
13 min at 8:34 (7.0)
7 min at 9:50.

Next time could go 14 min at 8:34.

Watching snowboarding on free TV through the converter box.

Back getting better. Not quite normal yet.

Thursday Feb 4, 2010 #

3 PM

walking 45:27 [1]
(injured) shoes: Asics GT 2140

Taking it a little easy for the sore back which is getting better.

Wednesday Feb 3, 2010 #

Note
(injured)

Nothing today. Decided to let back rest. It is better today than yesterday.

Tuesday Feb 2, 2010 #

snow shoveling 15:00 [3]

Actually ice chipping and scraping.

walking warm up/down 14:18 [1]
shoes: Salomon XA Pro 3D Ultra

stretching warm up/down 12:00 [1]

11 AM

running long 1:28:47 [3] 8.08 mi (10:59 / mi)
shoes: Salomon XA Pro 3D Ultra

Overcast
27°F (feels like 27F)
Humidity: 57%, Winds: light

Out and back on the sidewalk along Main Street from my house to the suburbs. All kinds of different surfaces. A good workout for ankles. Back got a little sore. The iPod had battery power so I had company.

Monday Feb 1, 2010 #

snow shoveling 9:33 [3]

11 AM

strength 31:01 [3]
weight:158lbs

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