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Training Log Archive: dcady

In the 31 days ending May 31, 2011:

activity

time

miles

strength

6:49:06

running

6:34:17

3.15

5.07

stretching

1:47:00

bike

1:21:56

walking

1:06:39

Orienteering

1:05:20

2.55

(25:39)

4.1

(15:56)

150

8 /

13c

61%

Total

18:44:18

5.7

9.17

150

8 /

13c

61%

1:52

0:00

» now

Tuesday May 31, 2011 #

6 PM

running intervals 30:41 [4]
shoes: Asics 2160

we were supposed to do 5 or 6 800's at interval pace (3:52 for me) but it was hot and I didn't want to overly stress my slowly recovering glute so I decided to only do 4. Besides, my second two intervals were about 7 seconds down which I figured was a signal.

running warm up/down 8:00 [3]
shoes: Asics 2160

walking warm up/down 6:00 [1]
shoes: Asics 2160

stretching warm up/down 7:00 [1]

Sunday May 29, 2011 #

4 PM

running 26:58 [3] 3.15 mi (8:34 / mi)
shoes: Asics 2160

Warm day but a speedy outing on the neighborhood streets of North Buffalo. Earlier this morning Ben and I went to the park to see the Buffalo Marathon run by at mile 17.5. People were well spread out by then.

walking warm up/down 8:47 [1]
shoes: Asics 2160

stretching warm up/down 13:00 [1]

Saturday May 28, 2011 #

running 30:32 [3]
shoes: Asics 2160

In the park.

walking warm up/down 7:28 [1]
shoes: Asics 2160

stretching warm up/down 12:00 [1]

Friday May 27, 2011 #

strength 1:00:00 [3]

Time approx due to discussion with trainer. Turns out I was using weight way below what I was capable of.

Thursday May 26, 2011 #

bike 23:00 [2]

To/from barber and bike shop to buy a new helmet.

10 AM

running 1:07:28 [3]
shoes: Asics 2160

Ran to downtown and back. Sidewalks not too busy at 10 am.

walking warm up/down 9:53 [1]
shoes: Asics 2160

stretching warm up/down 12:00 [1]

Wednesday May 25, 2011 #

11 AM

strength 50:11 [3]

Time was a little shorter because of skipping the leg press, skipping the 5 minute warm up on the treadmill (because I biked), and forgetting to limber up. Oh well.

bike 28:56 [2]

To and from the gym. I hate it when demand traffic signals don't react to bikes.

Tuesday May 24, 2011 #

6 PM

running intervals 29:56 [4]
shoes: Asics 2160

Track workout. 1x200, 2x600, 2x400, and 2x200 at rep pace (:54 per 200 for me). New shoes!

walking warm up/down 6:00 [1]
shoes: Asics 2160

running warm up/down 15:15 [3]
shoes: Asics 2160

stretching warm up/down 13:00 [1]

Monday May 23, 2011 #

11 AM

strength 1:02:00 [3]

Saturday May 21, 2011 #

5 PM

running hills 29:00 [3]
shoes: Asics 2150

Puny hills in the park but at least it was a start. Hip didn't feel too bad. Very populated on a stellar day.

walking warm up/down 7:30 [1]
shoes: Asics 2150

stretching warm up/down 13:00 [1]

Friday May 20, 2011 #

strength 1:04:58 [3]

First time for three times in a week in a long time. Yay!

Thursday May 19, 2011 #

11 AM

running long 1:01:14 [3]
shoes: Asics 2150

Felt like an old man on this run but I'm glad I did it anyway. Around the parks and cemetery. Saw some birders in the cemetery.

C • Old men 3

walking warm up/down 8:24 [1]
shoes: Asics 2150

stretching warm up/down 13:00 [1]

Included a couple an additional stretch and massage for hamstring. Used rolling pin for one massage and tennis ball for the other.

Wednesday May 18, 2011 #

strength 1:04:01 [3]

Time includes stretch at end.

Tuesday May 17, 2011 #

6 PM

running intervals 48:33 [4]
shoes: Asics 2150

Tuesday night at the track. The lousy weather was no deterrent. Not lousy enough I guess. 16 x 200 at rep pace. Got some advice from Vickie about hamstring/butt. Lavis has the same problem but worse.

running warm up/down 16:30 [3]
shoes: Asics 2150

Part of cool down was exploring the outside of the stadium for possible sprint territory.

walking warm up/down 6:00 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Monday May 16, 2011 #

strength 1:00:40 [3]

Skipped leg press as I am still having concerns about hamstring/butt. Time includes necessary warm up and stretching at end.

Sunday May 15, 2011 #

running 30:10 [3]
shoes: Asics 2150

Resumption of running after lay off due to URI. Rainy. 49 degrees. NE wind.

walking warm up/down 6:37 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Thursday May 5, 2011 #

Note
(sick)

Wednesday May 4, 2011 #

bike 14:00 [2]
(sick)

To the gym.

bike 16:00 [2]

From the gym.

strength 47:16 [3]
(sick)

Skipped leg press due to concerns about hamstring or butt, whatever. Later on discovered sore throat.

Sunday May 1, 2011 #

Orienteering race (Long Distance) 1:05:20 [5] ***** 4.1 km (15:56 / km) +150m 13:28 / km
spiked:8/13c shoes: VJ Falcons 08

Nice runnable terrain. Made a few little bobbles (#'s 3, 5, 7, 9, 11) and one larger bobble (#9) but no disasters.

Long Brown - Splits

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