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Training Log Archive: O Joy

In the 30 days ending Sep 30, 2020:

activity # timemileskm+m
  run8 7:01:43 35.5(11:53) 57.13(7:23) 90
  swim6 5:05:10 6.49(47:00) 10.45(29:12)
  walk4 2:57:34 7.9(22:29) 12.71(13:58) 23
  core/stretch6 1:45:03 1.04 1.67
  warm up/cool down5 45:30 1.68(27:01) 2.71(16:47)
  core/strength/stretch1 20:00
  Total23 17:55:00 52.61 84.67 114

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Wednesday Sep 30, 2020 #

6 PM

run 10:12 [3] 0.76 mi (13:25 / mi) +2m 13:18 / mi
shoes: NB880v10

MF wu to 91st St

run 9:41 [3] 0.74 mi (13:05 / mi)
shoes: NB880v10

cd 91st back to Y

run 42:16 [3] 3.68 mi (11:29 / mi) +15m 11:21 / mi
shoes: NB880v10

MF negative split run: from 91st St N, 2 x 9:00 run/1:00 walk; 2:00 run, turn around, 7:00 min/30 sec walk; 8:00 run "10 k pace"/30 sec walk; 5:00 run "5 k pace" back to 91st st before end of 5:00. I made it back by 4:12! Second time I made the negative split on this wo.
7 PM

core/stretch 12:00 [1]

Monday Sep 28, 2020 #

6 PM

run 44:14 [3] 3.84 mi (11:31 / mi) +16m 11:22 / mi
shoes: NB880v10

MF easy run

warm up/cool down 10:15 [2] 0.35 mi (29:18 / mi)
shoes: NB880v10

core/strength/stretch 20:00 [2]

squat, row, push-up, plank set + stretch

Saturday Sep 26, 2020 #

6 PM

walk 1:00:00 [2] 1.25 mi (48:00 / mi)
shoes: NB860v8

Walk to see Conquer the Crossroads controls 49 (with cemetery tour) and 24.

Thursday Sep 24, 2020 #

6 PM

swim 54:13 [3] 1.45 km (37:23 / km)

MF swim: 100 m wu; 4 x 50 m @ 1:30; 8 x 50 m @ 1:10 swim/1:10 rest; 6 x 50 m drill; 10 min pull (300 m); 150 m cd

Monday Sep 21, 2020 #

6 PM

run 45:08 [3] 3.88 mi (11:38 / mi)
shoes: NB880v10

MF easy run

warm up/cool down 4:58 [2] 0.22 mi (22:35 / mi)
shoes: NB880v10

core/stretch 21:48 [3]

Sunday Sep 20, 2020 #

5 PM

swim 35:32 [3] 0.8 km (44:25 / km)

easy swim with R

Thursday Sep 17, 2020 #

6 PM

swim 53:16 [3] 1.85 km (28:48 / km)

Self-coached MF ladies night with Mo and Beth; 100 m wu; 8 x 25 @ 0:45 (every other fast); 3 x 400 @ 12:30; 6 min kick (250 m); and 100 m cd. Great swim to get into the zone and my longest swim.

Wednesday Sep 16, 2020 #

6 PM

run 48:47 [3] 4.15 mi (11:45 / mi) +14m 11:38 / mi
shoes: NB880v10

Y MF run; sprint 6 with a twist. 15 min wu N on Monon then 3 x 30 sec sprint/1:30 easy, 3:00 in Z3, 2:00 in Z2, repeat 3x sprint intervals and easy home.

warm up/cool down 6:17 [2] 0.3 mi (20:56 / mi)

7 PM

core/stretch 10:00 [1]

Tuesday Sep 15, 2020 #

6 PM

walk 45:35 [2] 2.5 mi (18:14 / mi) +12m 17:58 / mi
shoes: NB860v8

Monday Sep 14, 2020 #

6 PM

run 51:51 [3] 4.33 mi (11:59 / mi) +11m 11:53 / mi
shoes: NB880v10

MF run in Williams Creek: 10 min wu then 8 x 3:30 Z2 / 0:30 Z4 / 1:00 Z3 and back to the Y.

warm up/cool down 16:47 [3] 0.57 mi (29:27 / mi)

7 PM

core/stretch 10:00 [1]

Sunday Sep 13, 2020 #

7 PM

walk 32:08 [2] 1.73 mi (18:35 / mi)
shoes: NB860v8

Saturday Sep 12, 2020 #

8 AM

run 1:10:03 [3] 5.67 mi (12:21 / mi) +13m 12:16 / mi
shoes: NB880v10

MF run N on Monon longest run since Feb. surgery and am happy with the time since it includes about 5 min walk while visiting with Debbie Fields.
9 AM

core/stretch 31:15 [3] 1.04 mi (30:11 / mi)

Thursday Sep 10, 2020 #

6 PM

swim 53:34 [3] 1.5 km (35:43 / km)

MF anaerobic swim wo; 50 m wu, 6x50 @ 1:20, 8x25 @ 0:45 (half of each length fast), 6x50 sprint @ 3:00, 5x50 drills @ 1:20, pull 10:00, 50 m cd. Tough set

Wednesday Sep 9, 2020 #

6 PM

run 1:00:00 [3] 5.1 mi (11:46 / mi) +7m 11:43 / mi
shoes: NB880v10

MF pace and negative split run, Monon North; wu to 91st then 3 x 9 min run/1 min walk (turn around at 2 min into third and 30 sec walk), 8 min at 10 K pace/30 sec walk, 5 min at 5 K pace back to 91st, cd to Y. I did the negative split with about a minute to spare! (watch died partway)
7 PM

core/stretch 20:00 [2]

Y parking lot planks and stretch

Tuesday Sep 8, 2020 #

6 PM

swim 53:28 [3] 1.6 km (33:25 / km)

MF swim mid-distance aerobic: 100 wu, 4 x 50 drill @ 1:20, 6 x 50 @ 1:20, 2 x 100 @ 3:00, 2 x 150 @ 4:30, 2 x 200 @ 6:00, 100 cd

Monday Sep 7, 2020 #

7 PM

walk 39:51 [3] 2.42 mi (16:29 / mi) +12m 16:14 / mi

Wednesday Sep 2, 2020 #

6 PM

swim 55:07 [3] 2.02 mi (27:18 / mi)

Tuesday Sep 1, 2020 #

6 PM

run 39:31 [3] 3.35 mi (11:48 / mi) +13m 11:40 / mi
shoes: NB880v10

MF run; arrived late so a lot of the run was catching up with group

warm up/cool down 7:13 [3] 0.24 mi (29:33 / mi)

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