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Training Log Archive: dcady

In the 7 days ending Nov 1, 2014:

activity # timemileskm+m
  mapping1 2:20:59 2.5(56:24) 4.02(35:03) 31
  running3 1:48:48 11.51(9:27) 18.52(5:52) 96
  run/walk2 11:02 0.78(14:14) 1.25(8:50) 5
  walking2 9:34 0.51(18:56) 0.81(11:46)
  Total4 4:30:23 15.29(17:41) 24.6(10:59) 132
  [1-5]3 1:48:22
averages - sleep:9.8

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Saturday Nov 1, 2014 #

3 PM

run/walk warm up/down 5:01 [0] 0.37 mi (13:34 / mi) +5m 13:01 / mi
shoes: Asics GT-2000

running long 36:05 [3] 4.0 mi (9:01 / mi) +18m 8:54 / mi
shoes: Asics GT-2000

Starting longer runs. Out and back on Main Street. Next time...40 min.

36F, 86%RH, Wind N14, overcast.

Bonus Content: Here's PG at the NAOC Middle...

IMG_0914

walking warm up/down 5:55 [0] 0.31 mi (19:24 / mi)
shoes: Asics GT-2000

Thursday Oct 30, 2014 #

12 PM

run/walk warm up/down 6:01 intensity: (5:41 @0) + (20 @1) 0.41 mi (14:50 / mi)
ahr:88 max:113 shoes: Asics GT-2000

running tempo 32:15 intensity: (1:51 @0) + (53 @1) + (5:55 @2) + (18:07 @3) + (4:54 @4) + (35 @5) 3.55 mi (9:05 / mi) +32m 8:50 / mi
ahr:141 max:179 shoes: Asics GT-2000

Was trying to hit 8:37 mile pace for 10 minutes for tempo run. Got pretty close on average.

Winds: W (280°) at 8.9 kt gusting to 12.0 kt
Atmospheric Pressure: 30.06 in
Air Temperature: 46.4 F
Dew Point: 33.8 F
Cloudy

walking warm up/down 3:39 intensity: (2:34 @0) + (41 @1) + (14 @2) + (10 @3) 0.2 mi (18:15 / mi)
ahr:108 max:144 shoes: Asics GT-2000

Wednesday Oct 29, 2014 #

11 AM

mapping 2:20:59 [0] 2.5 mi (56:24 / mi) +31m 54:18 / mi
shoes: Inov-8 OROC 280

Stopped for lunch and then couldn't continue because of rain. Bummer.

Tuesday Oct 28, 2014 #

Note

Spent the weekend in D.C. On Sunday Ben did his first marathon - The Maring Corps Marathon. Amanda and I were the cheering squad/support crew. It was an impressive operation. (Imagine what you can do with 30,000 entries each paying $100. You do the math. And hundreds of "volunteers" from the Marine Corps to handle spectator control and water and food stations and other logistics.) Because of the looping we were able to spectate at 4 spots and the finish. Amanda made 2 signs and I brought Grandpa's old sheep bell. The last hill before the finish at the Iwo Jima Memorial was a killer. Ben finished in 3:27.

BenMile16
11 AM

running 40:28 [2] 3.96 mi (10:13 / mi) +46m 9:52 / mi
slept:9.75 shoes: Asics GT-2000

A nice little jog around the cemetery. Warmish and breezy before the cold front passes through.

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