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Training Log Archive: dcady

In the 31 days ending Dec 31, 2016:

	activity	#	time	miles		km		+m
	running	13	10:29:06	62.64	(10:03)	100.81	(6:14)	451
	walking	12	1:27:59	4.76	(18:29)	7.66	(11:29)	43
	run/walk	3	17:21	1.14	(15:13)	1.84	(9:27)	15
	Total	13	12:14:26	68.54	(10:43)	110.31	(6:39)	509
	[1-5]	13	10:45:36
averages - weight:161lbs

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Saturday Dec 31, 2016 #

10 AM

walking warm up/down 3:14 [0] 0.23 mi (14:04 / mi)
shoes: Asics 2000-3.2

running 39:52 [3] 3.96 mi (10:04 / mi) +53m 9:40 / mi
shoes: Asics 2000-3.2

36º, wind S 22, RH 50%, wc 25º. Last run of 2016.

run/walk warm up/down 3:02 [0] 0.24 mi (12:39 / mi) +8m 11:30 / mi
shoes: Asics 2000-3.2

walking warm up/down 3:34 [0] 0.2 mi (17:50 / mi) +3m 17:03 / mi
shoes: Asics 2000-3.2

Wednesday Dec 28, 2016 #

10 AM

walking warm up/down 3:01 [0] 0.21 mi (14:22 / mi)
ahr:87 max:90 shoes: Asics 2000-3.2

running long 55:12 5.53 mi (9:59 / mi) +31m 9:49 / mi
ahr:136 max:156 weight:161lbs shoes: Asics 2000-3.2

Loop in the tony Delaware District. Bike lane on Linwood and Richmond. Sidewalk on Summer and Main, street on Auburn and Lafayette.
Temp = 31º
Wind = W-10mph
RH = 56%
WC = 22º

walking warm up/down 6:14 0.3 mi (20:46 / mi)
ahr:104 max:143 shoes: Asics 2000-3.2

Monday Dec 26, 2016 #

10 AM

running long 1:01:12 [3] 6.16 mi (9:56 / mi) +26m 9:48 / mi
shoes: Asics 2000-3.2

Loop through the slowly gentrifying west side. Very mild weather. A little icy in only a couple of areas. Very little traffic on this route. Temp = 45º, wind = S17, RH = 74%, wc = 38º.

Untitled

Check out the new orange buff received as a Christmas gift. The pile of snow behind is in a supermarket parking lot. It'll be around for a while.

walking warm up/down 5:33 [0] 0.29 mi (19:08 / mi) +6m 18:02 / mi
shoes: Asics 2000-3.2

Thursday Dec 22, 2016 #

11 AM

walking warm up/down 4:08 [0] 0.26 mi (15:55 / mi) +7m 14:43 / mi
shoes: Asics 2000-3.2

running 1:00:24 [3] 6.09 mi (9:55 / mi) +28m 9:47 / mi
shoes: Asics 2000-3.2

Weather a bit milder than recently. Some roads a bit slushy still. I got yelled at on Linden, "Get off the road!" It looked like I might catch up with the perpetrator so I mulled over what I would say when I caught him. But he got away. Just as well.

temp = 35º
wind W-17
wc = 25º

C • He got away 1

walking warm up/down 5:10 [0] 0.25 mi (20:41 / mi) +1m 20:21 / mi
shoes: Asics 2000-3.2

Tuesday Dec 20, 2016 #

12 PM

walking warm up/down 4:24 [0] 0.25 mi (17:37 / mi) +2m 17:07 / mi
shoes: Asics 2000-3.2

running 48:19 [3] 4.85 mi (9:58 / mi) +76m 9:30 / mi
shoes: Asics 2000-3.2

Surfaces not good in most places but were OK on the park ring road so ran 2+ laps there. Pretty boring except for the wind which added a bit of interest.
temp 29º
wind S17G26
wc = 17º

run/walk warm up/down 7:33 [0] 0.41 mi (18:25 / mi) +2m 18:11 / mi
shoes: Asics 2000-3.2

Sunday Dec 18, 2016 #

10 AM

walking warm up/down 4:24 [0] 0.22 mi (20:10 / mi) +5m 18:50 / mi
shoes: Asics 2000-3.2

running 39:04 [3] 3.75 mi (10:25 / mi) +28m 10:11 / mi
shoes: Inov-8 OROC 280

Freezing rain overnight so surfaces were very slippery where they weren't slushy. Glad to have my Inov8 shoes on.

walking warm up/down 4:18 [0] 0.19 mi (22:59 / mi)
shoes: Asics 2000-3.2

Thursday Dec 15, 2016 #

running 43:00 [3] 4.06 mi (10:35 / mi)
shoes: Asics 2000-3.2

On the treadmill. 12ºF outside and 30 mph winds and 7" of snow on the ground. Time includes warm up and cool down. Running time was 36:00 at 9:50 pace.

Tuesday Dec 13, 2016 #

1 PM

running long 46:32 [3] 4.69 mi (9:55 / mi) +71m 9:29 / mi
shoes: Asics 2000-3.2

Considered doing a shortish run but the weather was reasonable so did the middle length run. Tried to get the longest run in in the cemetery without duplicating any segment and without going through any intersection twice. Could have been an assignment in an introductory topology class. There are probably computer programs that could solve the problem these days. I'm not sure I could get 60 minutes following these rules.

temp=29ºF
wind=S15mph
wc=18ºF

C • longest path 3

walking warm up/down 6:26 [0] 0.36 mi (17:53 / mi) +2m 17:35 / mi
shoes: Asics 2000-3.2

run/walk warm up/down 6:46 [0] 0.49 mi (13:48 / mi) +6m 13:18 / mi
shoes: Asics 2000-3.2

Sunday Dec 11, 2016 #

11 AM

walking 2:39 [3] 0.14 mi (18:57 / mi)

running long 58:04 [3] 5.63 mi (10:19 / mi) +42m 10:05 / mi
shoes: Asics 2000-3.2

Three laps of the golf course, each inside the other. Couldn't resist running the bases at one of the ball fields. First snow in the neighborhood. Was planning a shorter run but the conditions were nice so decided to make it the long run of the week.

temp=27F, wind=S8, wc=19F

walking 5:27 [3] 0.27 mi (20:27 / mi) +3m 19:51 / mi

Thursday Dec 8, 2016 #

10 AM

walking warm up/down 4:02 [0] 0.25 mi (15:50 / mi) +1m 15:38 / mi
shoes: Asics 2000-3.2

running 46:37 [3] 4.82 mi (9:40 / mi) +24m 9:31 / mi
weight:161lbs shoes: Asics 2000-3.2

Two laps of the lake and one of the golf course. Brisk. temp 34F, wind W23, WC=22F.

walking warm up/down 4:09 [0] 0.24 mi (16:57 / mi)
shoes: Asics 2000-3.2

Tuesday Dec 6, 2016 #

10 AM

walking 3:10 [3] 0.18 mi (17:34 / mi)
shoes: Asics 2000-3.2

running 53:34 [3] 5.31 mi (10:05 / mi) +34m 9:53 / mi
shoes: Asics 2000-3.2

Scenic run on the Historic Olmsted Parkways. Next time will go down Richmond a little to make it a 60 minute run.

walking 4:58 [3] 0.21 mi (23:39 / mi) +7m 21:33 / mi
shoes: Asics 2000-3.2

Sunday Dec 4, 2016 #

11 AM

running 35:34 [3] 3.69 mi (9:38 / mi) +35m 9:22 / mi

Easy run in the cemetery. All the parts seemed to be working correctly.

walking warm up/down 6:38 [0] 0.36 mi (18:26 / mi) +6m 17:30 / mi
shoes: Asics 2000-3.2

Thursday Dec 1, 2016 #

11 AM

walking warm up/down 3:52 [0] 0.24 mi (16:02 / mi)
shoes: Asics 2000-3.2

running 41:42 [3] 4.1 mi (10:10 / mi) +4m 10:08 / mi
shoes: Asics 2000-3.2

Wanted to do this route even though I wasn't sure how long it would be. Happy with the distance though. Left knee has been a little sore in the days following. Should go away on its own.

walking warm up/down 2:38 [0] 0.11 mi (24:13 / mi) +1m 23:33 / mi
shoes: Asics 2000-3.2

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