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Training Log Archive: dcady

In the 7 days ending Mar 12, 2016:

activity # timemileskm+m
  running3 1:35:06 9.14(10:24) 14.72(6:28) 45
  walking3 1:31:05 4.57(19:56) 7.35(12:23) 1
  strength1 1:05:00
  Road Race1 41:59 5.03(8:21) 8.1(5:11) 3
  bike2 25:51 4.75(5:27) 7.64(3:23)
  Total8 5:19:01 23.49 37.81 49
  [1-5]8 5:00:15
averages - weight:158lbs

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Saturday Mar 12, 2016 #

9 AM

running warm up/down 10:07 [1] 1.16 mi (8:42 / mi) +1m 8:41 / mi
shoes: Asics 2000-3.2

Road Race race 41:59 [5] 5.03 mi (8:21 / mi) +3m 8:20 / mi
shoes: Asics 2000-3.2

37th annual Shamrock Run in the Old First Ward in Buffalo. Great post-industrial course. 4100 runners. Great weather (we are not worthy). Sunny, 40ยบ F at the start. Race didn't go according to plan but no matter - finished first out of 23 in M70-74. Interminable wait for the trophies to be handed out. You think O awards ceremonies take forever. This one went 10 deep in each age category. Really good corned beef sandwiches at the end.

ShamrockRun2016
(note the Icebug/CSU buff)
photo by Diane Sardes
C • First place 5
C • 1

walking warm up/down 11:05 [0] 0.47 mi (23:43 / mi) +1m 23:34 / mi
shoes: Asics 2000-3.2

Thursday Mar 10, 2016 #

4 PM

running 39:40 intensity: (7:41 @0) + (2:12 @1) + (16:26 @2) + (12:00 @3) + (1:21 @4) 3.72 mi (10:39 / mi) +28m 10:25 / mi
ahr:123 max:152 shoes: Asics 2000-3.2

Wednesday Mar 9, 2016 #

10 AM

bike 14:07 [2] 2.53 mi (5:35 / mi)

To the gym.
11 AM

strength 1:05:00 [1]
weight:158lbs

12 PM

bike 11:44 [2] 2.22 mi (5:17 / mi)

Home from the gym.

Tuesday Mar 8, 2016 #

Note
(rest day)

Colonoscopy today. Snipped out 3 polyps. Otherwise clean as a whistle. As a result of the prep I don't care to see another glass of Gatorade ever.

Here's a quip from Issac Asimov that was on today's Mensa puzzle calendar: "Those people who think they know everything are a great annoyance to those of us who do."

Monday Mar 7, 2016 #

10 AM

running tempo 45:19 [3] 4.26 mi (10:38 / mi) +16m 10:31 / mi
shoes: Asics 2000-3.2

2 x 1-mile at tempo with 1 min rest after each. Used pace based on last race of 8:40. Much easier than 8:20. Also picked a route so I didn't have to go up a hill. Time includes warm up and cool down.

Sunday Mar 6, 2016 #

10 AM

walking 32:00 [1] 1.77 mi (18:05 / mi)

12 PM

walking 48:00 [1] 2.33 mi (20:36 / mi)

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