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Training Log Archive: dcady

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  strength11 10:09:30 0.2 0.32
  running11 9:04:09 54.08(10:04) 87.04(6:15) 359
  Other4 4:18:25 14.64(17:39) 23.56(10:58) 120
  walking19 3:05:40 5.61 9.03 10
  Road Race1 42:46 5.04(8:29) 8.11(5:16) 3
  bike2 23:43 4.75(4:59) 7.65(3:06) 25
  Total35 27:44:13 84.33 135.71 517
  [1-5]35 25:56:42
averages - weight:164.5lbs

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Monday Mar 31, 2014 #

3 PM

bike 13:47 intensity: (11:50 @0) + (1:57 @1) 2.53 mi (5:27 / mi) +15m 5:21 / mi
ahr:105 max:118

First time on the bike this year. Yay! Beautiful sunny day. 47 F.

strength 57:30 intensity: (53:23 @0) + (4:07 @1) 0.2 mi (4:47:23 / mi)
ahr:95 max:123 weight:164lbs

5 PM

bike 9:56 intensity: (5:39 @0) + (2:00 @1) + (2:14 @2) + (3 @3) 2.22 mi (4:28 / mi) +10m 4:24 / mi
ahr:110 max:136

Sunday Mar 30, 2014 #

10 AM

running 42:58 intensity: (8:13 @0) + (3:15 @1) + (13:15 @2) + (17:15 @3) + (1:00 @4) 3.75 mi (11:27 / mi) +27m 11:12 / mi
ahr:128 max:149 shoes: Inov-8 OROC 280

Sloppy slushy after last nights wet snow.

Friday Mar 28, 2014 #

11 AM

running 42:51 intensity: (12:11 @0) + (1:59 @1) + (17:02 @2) + (10:23 @3) + (1:02 @4) + (14 @5) 4.1 mi (10:28 / mi) +40m 10:09 / mi
ahr:133 max:196 shoes: Asics GT-2000

Light rain, 51 F, wind S 15. A run in the cemetery. Lots of geese.

Thursday Mar 27, 2014 #

walking 14:00 [1]

strength 58:00 [3]
weight:163lbs

Wednesday Mar 26, 2014 #

4 PM

running 44:29 intensity: (6:32 @0) + (2:00 @1) + (11:36 @2) + (22:35 @3) + (1:46 @4) 4.3 mi (10:21 / mi) +24m 10:10 / mi
ahr:130 max:152 shoes: Asics GT-2000

Partly cloudy. 22 F. Wind SW 18.

Tuesday Mar 25, 2014 #

strength 57:00 [3]
weight:163lbs

walking 13:00 [1]

Monday Mar 24, 2014 #

3 PM

running 38:29 intensity: (7:55 @0) + (21 @1) + (2:53 @2) + (20:49 @3) + (3:43 @4) + (2:48 @5) 3.64 mi (10:34 / mi) +29m 10:19 / mi
ahr:135 max:176 shoes: Inov-8 OROC 280

First time out with o shoes and socks. Will use arch supports this season. Mostly sunny, 24 F, winds SW 12.

Saturday Mar 22, 2014 #

10 AM

running 1:27:01 intensity: (3:24 @1) + (6:12 @2) + (3:20 @3) + (1:10:34 @4) + (3:31 @5) 8.52 mi (10:13 / mi) +42m 10:04 / mi
ahr:140 max:173 shoes: Asics GT-2000

A nice run to the river and then along the US/Canadian border. All the ice is gone from the bike path. Time includes walking warm up and cool down. Overcast. 35F. W17 G25.

Friday Mar 21, 2014 #

5 PM

strength 52:00 [3]
weight:166lbs

Rushing to get the workout in before the JCC closed at 6 PM. Got it all done.

Thursday Mar 20, 2014 #

4 PM

walking warm up/down 5:02 [1] 0.25 mi (20:09 / mi)
shoes: Asics GT-2000

running 37:15 [3] 3.9 mi (9:33 / mi) +31m 9:19 / mi
shoes: Asics GT-2000

Two laps of the park after work. Blustery. 32degF, wind SW18 G30, light snow, RH=92%.

walking warm up/down 5:02 [1] 0.26 mi (19:40 / mi) +1m 19:26 / mi
shoes: Asics GT-2000

Wednesday Mar 19, 2014 #

strength 54:00 [3]
weight:165lbs

Tuesday Mar 18, 2014 #

9 AM

walking warm up/down 3:17 [1] 0.23 mi (14:19 / mi)
shoes: Asics GT-2000

running 30:07 [3] 3.28 mi (9:11 / mi) +32m 8:54 / mi
shoes: Asics GT-2000

walking warm up/down 3:25 [1] 0.2 mi (17:27 / mi)
shoes: Asics GT-2000

Monday Mar 17, 2014 #

strength 57:00 [3]
weight:163lbs

Sunday Mar 16, 2014 #

11 AM

walking warm up/down 3:25 intensity: (53 @0) + (2:32 @1) 0.24 mi (14:21 / mi)
ahr:86 max:97 shoes: Asics GT-2000

running long 1:10:29 intensity: (16 @1) + (47 @2) + (30:19 @3) + (39:02 @4) + (5 @5) 7.16 mi (9:51 / mi) +48m 9:39 / mi
ahr:136 max:157 shoes: Asics GT-2000

12 PM

walking warm up/down 8:36 intensity: (6:09 @1) + (1:49 @2) + (34 @3) + (4 @4) 0.4 mi (21:23 / mi)
ahr:102 max:137 shoes: Asics GT-2000

Friday Mar 14, 2014 #

10 AM

Other 1:16:12 intensity: (1 @0) + (2:58 @1) + (1:10:27 @2) + (2:46 @3) 3.89 mi (19:35 / mi) +29m 19:09 / mi
ahr:112 max:120

Snow was soft and wet. Grass was peeking through in spots. Might have been the last ski of the season. Very sunny but breezy.

March 14, 2014 12:00 pm EDT
Location: 42.878N 78.89W
Wind Direction: S (190°)
Wind Speed: 15.9 knots
Wind Gust: 19.0 knots
Atmospheric Pressure: 29.81 in (1009.4 mb)
Pressure Tendency: -0.08 in (-2.8 mb)
Air Temperature: 37.6°F (3.1°C)
12 PM

walking warm up/down 5:54 [1] 0.28 mi (21:15 / mi)
ahr:96 max:100

Thursday Mar 13, 2014 #

5 PM

strength 54:00 [3]
weight:165lbs

Wednesday Mar 12, 2014 #

5 PM

walking warm up/down (Treadmill) 5:00 [1] 0.3 mi (16:40 / mi)
shoes: Asics GT-2000

running (Treadmill) 43:00 [3] 4.46 mi (9:38 / mi)
shoes: Asics GT-2000

walking warm up/down (Treadmill) 5:00 [1] 0.26 mi (19:15 / mi)
shoes: Asics GT-2000

Tuesday Mar 11, 2014 #

strength 56:00 [3]
weight:164lbs

Went to the gym after work. Wow was it busy! Got home for dinner in the nick of time. Fortunately the trains are back on schedule.

Monday Mar 10, 2014 #

11 AM

walking warm up/down 3:06 intensity: (24 @0) + (2:42 @1) 0.19 mi (16:18 / mi)
ahr:88 max:92 shoes: Asics GT-2000

running 43:26 intensity: (27 @1) + (1:34 @2) + (19:27 @3) + (20:17 @4) + (1:41 @5) 4.42 mi (9:50 / mi) +38m 9:34 / mi
ahr:136 max:169 shoes: Asics GT-2000

Overcast with Haze
37 °F
(3 °C)
Humidity: 79 %
Wind Speed: W 14 MPH
Barometer: 29.68" (1005.8 mb)
Dewpoint: 31 °F (-1 °C)
Wind Chill: 28 °F (-2 °C)

Call this the Parkway Run. Nice vistas and nice old mansions.

walking warm up/down 3:25 intensity: (1:22 @1) + (1:25 @2) + (29 @3) + (9 @4) 0.17 mi (20:36 / mi) +1m 20:13 / mi
ahr:107 max:142 shoes: Asics GT-2000

Sunday Mar 9, 2014 #

Note
(rest day)

Yesterday evening volunteered with Barbara to officiate at a swim meet at UB. Not just an ordinary meet, but the MAC Conference championships. We were backup timers, not a glamorous job, but fun to be up close to the action and see how the whole thing was organized. Talk about a lopsided officials/competitors ratio. There were 8 lanes in the pool and 3 backup timer people at each lane. That's 24 people working whose sole purpose was to be there if the computer failed or the swimmer missed the timing pad. We each had a stopwatch and a "plunger" to record the finish time of the swimmer in our lane. The plunger was a button connected to the computer that we'd push to record the finish time independently of the main touch pad. That's 7 possible time sources (including the main computer) for each swimmer. Talk about redundancy.

Saturday Mar 8, 2014 #

9 AM

walking warm up/down 3:29 intensity: (4 @0) + (3:25 @1) 0.24 mi (14:31 / mi) +6m 13:29 / mi
ahr:89 max:92 shoes: Asics GT-2000

running long 1:04:04 intensity: (20 @0) + (9 @1) + (34 @2) + (16:35 @3) + (42:16 @4) + (4:10 @5) 6.55 mi (9:47 / mi) +48m 9:34 / mi
ahr:140 max:177 shoes: Asics GT-2000

Long run of the week. Current plan is to work up to 90 minutes once every 8 days and keep the total at 180. (4 runs in eight days.) There were a lot of runners in the park. Maybe due to the mild weather and maybe due to the fact that it was Saturday AM. Looked like a couple of school track or CC groups. Even a photographer taking a picture of a group of women runners.
10 AM

walking warm up/down 3:42 intensity: (2:56 @2) + (34 @3) + (12 @4) 0.2 mi (18:47 / mi)
ahr:113 max:142 shoes: Asics GT-2000

Friday Mar 7, 2014 #

strength 54:00 [3]
weight:165lbs

Gym was surprisingly unpopulated. Not a soul on the treadmills.

Thursday Mar 6, 2014 #

walking (commute) 26:00 [1]
shoes: Salomon XA Pro 3D Ultra 2

8 AM

walking warm up/down 7:00 [1] 0.37 mi (18:56 / mi)

Other 1:00:49 [3] 3.76 mi (16:11 / mi) +30m 15:47 / mi

Two laps of the perimeter of the golf course. Snow has held up well this week. Used CSU/Icebug buff as a balaclava. Temps rose from 10-15F while I was out. Winds SE-10mph.
10 AM

walking warm up/down 5:19 [1] 0.27 mi (19:32 / mi)

Wednesday Mar 5, 2014 #

strength 56:00 [3]
weight:165lbs

Tuesday Mar 4, 2014 #

walking (commute) 26:00 [3]
shoes: Salomon XA Pro 3D Ultra 2

9 AM

walking warm up/down 7:00 [1] 0.37 mi (18:56 / mi)

Other 1:02:50 intensity: (2 @0) + (52 @1) + (1:21 @2) + (50:28 @3) + (10:07 @4) 4.03 mi (15:35 / mi) +37m 15:09 / mi
ahr:121 max:136

Skiing in the AM. Chilly: 8 degreesF, 9mph winds. Snow conditions very good.

walking warm up/down 7:00 [1] 0.37 mi (18:56 / mi)

Monday Mar 3, 2014 #

strength 54:00 [3]
weight:166lbs

Sunday Mar 2, 2014 #

11 AM

walking warm up/down 6:06 intensity: (4:29 @1) + (1:37 @2) 0.24 mi (24:55 / mi) +1m 24:36 / mi
ahr:90 max:99

Other 58:34 intensity: (3 @0) + (4:56 @1) + (42:04 @2) + (11:31 @3) 2.96 mi (19:47 / mi) +24m 19:18 / mi
ahr:105 max:119

One lap of the park with a detour to an area that had some very small hills. Great fun. About the best conditions you could expect in the park. Temp 14F, wind W 7 mph. No problems with hip during exercise. Noticed it going to an from.
12 PM

walking warm up/down 6:19 intensity: (1 @0) + (6:10 @1) + (8 @2) 0.27 mi (23:13 / mi)
ahr:89 max:94

Saturday Mar 1, 2014 #

12 PM

Road Race race 42:46 [5] 5.04 mi (8:29 / mi) +3m 8:28 / mi
shoes: Asics GT-2000

Shamrock Run. A big race and fun too. Weather not bad considering what it could have been: 34F, winds SW 17 gusts to 24. Finished 7th of 31 in my age group.

walking warm up/down 4:28 [1] 0.22 mi (20:25 / mi)
shoes: Asics GT-2000

walking warm up/down 5:05 [1] 0.3 mi (17:11 / mi) +1m 17:00 / mi
shoes: Asics GT-2000

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