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Training Log Archive: dcady

In the 7 days ending Dec 1, 2012:

	activity	#	time	miles		km		+m
	strength	2	1:32:49
	running	2	1:31:25	8.93	(10:14)	14.37	(6:22)	163
	walking	4	45:37	2.97	(15:21)	4.78	(9:32)	18
	stretching	4	39:00
	Road Race	1	24:45	3.1	(7:59)	4.99	(4:58)	27
	run/walk	2	8:01	0.58	(13:51)	0.93	(8:36)	4
	bike	1	5:00
	Total	7	5:06:37	15.58		25.08		212
averages - weight:164lbs

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Saturday Dec 1, 2012 #

9 AM

Road Race race 24:45 [5] 3.1 mi (7:59 / mi) +27m 7:46 / mi
shoes: Brooks Adrenaline GTS 12

Reindeer Run 5 k sponsored by Medaille College. I had to do it because it's my "home" course. Once and two thirds around the park. Easy walk from home to the registration and after party. Got beat for third place in my age group by three seconds. I had no idea that a guy in my group was just ahead of me. "If I had only known." Otherwise an excellent race and a good time for me. Best result (vdot-wise) in three years. After party featured soup, pizza, cake, and beer (and a free massage). Met up with Walt and Brigid.

Friday Nov 30, 2012 #

1 PM

walking 32:32 [1] 2.24 mi (14:31 / mi) +15m 14:14 / mi
shoes: Brooks Adrenaline GTS 12

Didn't want to go for a run today because of the race tomorrow so decided to have a significant walk to the dentist. Turned out to be shorter than I thought it would be but that was OK. Starting to snow - but just a teaser. It will warm up this weekend.

Thursday Nov 29, 2012 #

strength 49:49 [3]

Skipped over head press but added a set to some exercises. Rode bike to gym in windy weather.

stretching warm up/down 8:00 [1]

Wednesday Nov 28, 2012 #

11 AM

walking warm up/down 4:15 [1] 0.24 mi (17:46 / mi)
shoes: Brooks Adrenaline GTS 12

run/walk warm up/down 4:58 [2] 0.37 mi (13:21 / mi) +2m 13:07 / mi
shoes: Brooks Adrenaline GTS 12

running long 1:01:18 [3] 5.79 mi (10:35 / mi) +57m 10:16 / mi
shoes: Brooks Adrenaline GTS 12

12 PM

walking warm up/down 3:21 [1] 0.18 mi (19:03 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Tuesday Nov 27, 2012 #

bike warm up/down 5:00 [2]

strength 43:00 [3]
weight:164lbs

Skipped the overhead press to rest shoulder, but added fly and rear delt which I hadn't done before. A little worried about weight starting to creep up. Might be time to start managing desserts.

stretching warm up/down 7:00 [1]

Monday Nov 26, 2012 #

Note

First snow yesterday.

C • Same here 3

11 AM

walking warm up/down 2:02 [1] 0.13 mi (15:31 / mi)
shoes: Brooks Adrenaline GTS 12

run/walk warm up/down 3:03 [2] 0.21 mi (14:44 / mi) +2m 14:19 / mi
shoes: Brooks Adrenaline GTS 12

running hills 30:07 [3] 3.14 mi (9:36 / mi) +106m 8:41 / mi
shoes: Brooks Adrenaline GTS 12

In the cemetery. Ran a figure 8 loop of two hills over and over. Actually wasn't too boring. Total of 7 hills.

walking warm up/down 3:27 [1] 0.19 mi (18:27 / mi) +3m 17:34 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Sunday Nov 25, 2012 #

Note
(rest day)

Here we are at the Turkey Trot last Thursday. Amanda, Ben, and Me. It looks like we are in the lead. (We aren't.)

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