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Training Log Archive: dcady

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  running11 11:52:21 64.14(11:06) 103.22(6:54) 165
  mapping2 9:06:19 14.27(38:17) 22.97(23:47) 706
  walking11 6:31:13 21.54(18:10) 34.67(11:17) 81
  stretching25 6:15:00
  sailing3 2:49:42 7.85(2.8/h) 12.63(4.5/h)
  strength13 2:35:00
  bike9 1:55:56 22.45(5:10) 36.13(3:13) 102
  Total49 41:05:31 130.25 209.62 1054
  [1-5]45 17:15:11
averages - weight:162.5lbs

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Sunday May 31, 2020 #

6 PM

walking 31:57 intensity: (31:30 @0) + (26 @1) + (1 @3) 1.79 mi (17:49 / mi) +1m 17:47 / mi
ahr:86 max:118

Saturday May 30, 2020 #

8 AM

running 1:29:01 intensity: (13:22 @0) + (14:03 @1) + (58:40 @2) + (2:56 @3) 7.77 mi (11:27 / mi) +25m 11:20 / mi
ahr:123 max:140 shoes: Asics GT2000-8

Just started to sprinkle as I finished up. Passed a massive Covid-19 testing station in the Key Bank Arena (Sabres) parking lot.

stretching warm up/down 15:00 [0]

Friday May 29, 2020 #

Note

Finally got the new tablet hooked up to the GPS receiver. Walked around the neighborhood observing the crosshairs. They were pretty close (3 meters) to the orthophoto. Next step is to check reception in the forest.
8 AM

strength (calesthenics) 19:00 [3]

7 minute workout - doubled.

stretching warm up/down 15:00 [0]

7 PM

walking 19:26 intensity: (19:17 @0) + (9 @1) 0.95 mi (20:27 / mi)
ahr:88 max:114 shoes: Asics GT2000-8

Just a little walk after dinner. Wasn't able to get out before that.

Thursday May 28, 2020 #

8 AM

running (Recovery run.) 48:47 intensity: (7:22 @0) + (7:21 @1) + (11:48 @2) + (22:16 @3) 4.55 mi (10:43 / mi) +32m 10:29 / mi
ahr:127 max:145 shoes: Asics GT2000-8

Tried to hit all the paths in Front Park.

stretching warm up/down 15:00 [0]

Wednesday May 27, 2020 #

8 AM

strength (calesthenics) 18:00 [3]
weight:163lbs

stretching warm up/down 15:00 [0]

4 PM

bike 15:13 intensity: (9:31 @0) + (5:41 @1) + (1 @3) 3.06 mi (4:59 / mi)
ahr:110 max:122

6 PM

bike 15:52 intensity: (3:11 @0) + (12:18 @1) + (23 @2) 3.01 mi (5:16 / mi) +26m 5:08 / mi
ahr:115 max:126

Tuesday May 26, 2020 #

8 AM

running intervals 56:54 intensity: (3:08 @0) + (4:50 @1) + (15:15 @2) + (15:55 @3) + (11:35 @4) + (6:11 @5) 4.95 mi (11:30 / mi)
ahr:138 max:174 shoes: Asics GT2000-8

Hot day for late May. Supposed to do 1000-800-600-800-1000 at zone 4. Could only do 400 of the last 1000.

stretching warm up/down 15:00 [0]

Monday May 25, 2020 #

8 AM

strength (calesthenics) 18:00 [3]

Did 2 x 7 minute workout.

stretching 15:00 [0]

bike 9:20 intensity: (5:50 @0) + (3:30 @1) 2.07 mi (4:31 / mi)
ahr:109 max:118

sailing 2:00:36 intensity: (1:58:55 @0) + (50 @1) + (37 @2) + (14 @3) 4.96 mi (2.5 mph)
ahr:83 max:139

Not much wind today. Got out to R4.
1 PM

bike 11:56 intensity: (4:18 @0) + (7:16 @1) + (22 @2) 2.36 mi (5:04 / mi) +25m 4:54 / mi
ahr:113 max:129

Sunday May 24, 2020 #

12 PM

walking 8:15 intensity: (7:10 @0) + (1:04 @1) + (1 @3) 0.45 mi (18:20 / mi)
ahr:99 max:121 (rest day)

Saturday May 23, 2020 #

8 AM

running long 1:19:37 intensity: (8:55 @0) + (2:32 @1) + (42:37 @2) + (25:19 @3) + (14 @4) 7.32 mi (10:53 / mi)
ahr:129 max:157 shoes: Asics GT2000-8

"Park 2 Park". 70 minutes of run time in total time. Nice route.
11 AM

stretching warm up/down 15:00 [0]

3 PM

sailing 11:22 intensity: (8:51 @0) + (2:17 @1) + (14 @2) 0.79 mi (4.2 mph)
ahr:95 max:126

Defeated by the fog. It was really thick on the lake, not so much at the dock.

Friday May 22, 2020 #

8 AM

strength (calesthenics) 10:00 [3]

stretching warm up/down 15:00 [0]

Thursday May 21, 2020 #

10 AM

mapping 2:04:15 intensity: (1:27:35 @0) + (20:58 @1) + (9:39 @2) + (5:15 @3) + (41 @4) + (7 @5) 3.01 mi (41:17 / mi) +149m 35:46 / mi
ahr:104 max:163 shoes: Garmont Lagorai GTX

mapping 46:46 intensity: (29:06 @0) + (5:30 @1) + (10:03 @2) + (2:03 @3) + (4 @4) 1.25 mi (37:24 / mi) +122m 28:43 / mi
ahr:109 max:149 shoes: Garmont Lagorai GTX

mapping 1:15:05 intensity: (39:12 @0) + (28:07 @1) + (6:31 @2) + (1:08 @3) + (7 @4) 2.19 mi (34:17 / mi) +58m 31:42 / mi
ahr:111 max:149 shoes: Garmont Lagorai GTX

AOWN: Saw a new beaver den and pond and dam and then when I went back later to take a picture, saw the beaver.

Wednesday May 20, 2020 #

8 AM

strength (calesthenics) 10:00 [3]
weight:162lbs

stretching warm up/down 15:00 [0]

4 PM

walking 1:03:42 intensity: (1:01:33 @0) + (31 @1) + (1:37 @2) + (1 @3) 3.36 mi (18:58 / mi) +19m 18:38 / mi
ahr:87 max:134 shoes: Asics GT2000-8

Returned a book to the library.

Tuesday May 19, 2020 #

11 AM

running intervals 59:06 intensity: (5:52 @0) + (2:55 @1) + (15:51 @2) + (12:27 @3) + (11:49 @4) + (10:12 @5) 5.32 mi (11:07 / mi)
ahr:138 max:170 weight:163lbs shoes: Asics GT2000-8

4 x 1000 @ 5:20. A fifth was optional. I decided not to do it. As it was, the fourth 1000 was 3 seconds slow. I still considered it a win.

stretching warm up/down 15:00 [0]

4 PM

bike 9:43 intensity: (2:47 @0) + (6:56 @1) 2.07 mi (4:42 / mi)
ahr:114 max:123

To the boat.
6 PM

bike 14:23 intensity: (24 @0) + (7:11 @1) + (3:11 @2) + (3:37 @3) 2.41 mi (5:58 / mi) +26m 5:47 / mi
ahr:125 max:143

From the boat. More uphill and a less direct route.

Monday May 18, 2020 #

8 AM

strength (calesthenics) 10:00 [3]

stretching warm up/down 15:00 [0]

12 PM

walking 34:04 [0] 1.76 mi (19:20 / mi) +16m 18:49 / mi
ahr:82 max:107

Sunday May 17, 2020 #

8 AM

stretching warm up/down 15:00 [0]

9 AM

bike 9:49 intensity: (7 @1) + (5:07 @2) + (4:35 @3) 2.07 mi (4:45 / mi)
ahr:135 max:145

11 AM

bike 12:28 intensity: (11:09 @0) + (1:18 @1) + (1 @3) 2.18 mi (5:43 / mi) +25m 5:31 / mi
ahr:105 max:117

walking 38:30 [0] 2.24 mi (17:11 / mi) +14m 16:52 / mi
ahr:88 max:105 shoes: Asics GT2000-8

Saturday May 16, 2020 #

10 AM

mapping 2:32:04 intensity: (2:06:57 @0) + (20:36 @1) + (4:23 @2) + (8 @3) 3.99 mi (38:07 / mi) +173m 33:35 / mi
ahr:100 max:144 shoes: Garmont Lagorai GTX

Checking the trees on the EVL map.

mapping 2:28:09 intensity: (1:32:25 @0) + (34:27 @1) + (15:16 @2) + (5:47 @3) + (14 @4) 3.83 mi (38:41 / mi) +204m 33:11 / mi
ahr:109 max:155 shoes: Garmont Lagorai GTX

Checking some of the trails on the EVL map.

Friday May 15, 2020 #

8 AM

strength (Calisthenics ) 10:00 [3]

stretching warm up/down 15:00 [0]

12 PM

walking 44:17 intensity: (43:27 @0) + (43 @1) + (7 @3) 2.69 mi (16:28 / mi)
ahr:88 max:120 shoes: Asics GT2000-8

Thursday May 14, 2020 #

8 AM

running (Recovery run.) 49:37 intensity: (7:26 @0) + (12:55 @1) + (19:41 @2) + (9:35 @3) 4.44 mi (11:11 / mi) +25m 10:59 / mi
ahr:123 max:146 shoes: Asics GT2000-8

Shorts!

stretching warm up/down 15:00 [0]

Wednesday May 13, 2020 #

8 AM

strength (Calisthenics ) 10:00 [3]
weight:162lbs

stretching warm up/down 15:00 [3]

11 AM

sailing 37:44 intensity: (36:43 @0) + (43 @1) + (16 @2) + (2 @3) 2.1 mi (3.3 mph)
ahr:84 max:134

Moved the boat from winter quarters to summer quarters.
7 PM

walking 30:11 intensity: (30:10 @0) + (1 @3) 1.66 mi (18:11 / mi)
ahr:90 max:109 shoes: Asics GT2000-8

Tuesday May 12, 2020 #

11 AM

running intervals 1:00:29 intensity: (6:52 @0) + (3:04 @1) + (15:29 @2) + (24:25 @3) + (10:37 @4) + (2 @5) 5.31 mi (11:23 / mi)
ahr:133 max:160 shoes: Asics GT2000-8

Today's workout was 8 x 200 twice at zone 4, 1:04. Other than the geese on the infield, I was the only one at the track.

stretching warm up/down 15:00 [0]

Monday May 11, 2020 #

8 AM

strength (calesthenics) 10:00 [3]

stretching warm up/down 15:00 [0]

12 PM

walking 30:36 intensity: (30:08 @0) + (27 @1) + (1 @3) 1.56 mi (19:37 / mi) +2m 19:34 / mi
ahr:83 max:122

Saturday May 9, 2020 #

8 AM

running long 1:23:18 intensity: (11:44 @0) + (16:07 @1) + (37:36 @2) + (17:46 @3) + (5 @4) 7.4 mi (11:15 / mi) +43m 11:04 / mi
ahr:125 max:147 shoes: Asics GT2000-8

An epic route. 70 minutes of running in the total time.

stretching warm up/down 15:00 [0]

Friday May 8, 2020 #

8 AM

strength (calesthenics) 10:00 [3]

stretching warm up/down 15:00 [0]

12 PM

walking 39:09 intensity: (37:53 @0) + (1:16 @1) 2.23 mi (17:33 / mi) +17m 17:09 / mi
ahr:91 max:122 shoes: Asics GT2000-8

With Barbara to the grocery store at a fast clip. And back.

Thursday May 7, 2020 #

8 AM

running 46:41 intensity: (5:09 @0) + (4:57 @1) + (14:29 @2) + (21:39 @3) + (27 @4) 4.41 mi (10:35 / mi) +16m 10:28 / mi
ahr:129 max:151 shoes: Asics GT2000-8

To the Hotel Henry and back.

stretching warm up/down 15:00 [0]

Wednesday May 6, 2020 #

8 AM

strength (calesthenics) 10:00 [3]

stretching warm up/down 15:00 [0]

12 PM

bike 17:12 intensity: (17:11 @0) + (1 @3) 3.23 mi (5:20 / mi)
ahr:99 max:110 weight:162lbs

Went to the spice store but they were closed.

Tuesday May 5, 2020 #

10 AM

running intervals 1:00:51 intensity: (9:52 @0) + (2:54 @1) + (10:16 @2) + (13:04 @3) + (23:06 @4) + (1:39 @5) 5.77 mi (10:33 / mi)
ahr:134 max:169 weight:163lbs shoes: Asics GT2000-8

Found a track in the city! And there weren't hardly any people there. Did 5 x 800 at zone 4 = 4:16.
11 AM

stretching warm up/down 15:00 [0]

Monday May 4, 2020 #

8 AM

strength (calesthenics) 10:00 [3]

stretching warm up/down 15:00 [0]

5 PM

walking 51:06 intensity: (51:00 @0) + (6 @1) 2.85 mi (17:57 / mi) +13m 17:42 / mi
ahr:90 max:112

Saturday May 2, 2020 #

8 AM

running long 1:18:00 intensity: (11:51 @0) + (8:16 @1) + (27:34 @2) + (26:24 @3) + (3:30 @4) + (25 @5) 6.9 mi (11:18 / mi) +24m 11:11 / mi
ahr:128 max:167 shoes: Asics GT2000-8

Long run is starting to get up there. Today ran 65 minutes. Ran to Forest Lawn and did a lap. Just like the old days. Cemetery looks the same. That's probably the idea of a cemetery.

stretching warm up/down 15:00 [0]

Friday May 1, 2020 #

Note

Did not log a couple of walks. To and from the hospital for a consult and to and from Colter Bay for take-out.
5 PM

strength (calesthenics) 10:00 [3]

stretching warm up/down 15:00 [0]

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