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Training Log Archive: dcady

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  running12 9:29:35 57.48(9:55) 92.5(6:09) 200
  strength10 8:48:00
  walking19 4:54:11 8.44 13.58 18
  snow shoveling7 2:45:00
  Other1 1:00:30 3.33(18:10) 5.36(11:17) 35
  Total32 26:57:16 69.24 111.44 253
  [1-5]31 26:04:24
averages - weight:164.8lbs

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Friday Feb 28, 2014 #

strength 49:00 [3]
weight:164lbs

Thursday Feb 27, 2014 #

snow shoveling 12:00 [3]

Surprise snow overnight. Thought about XC skiing after tax clinic but 8F and winds at 22 knots (gusting to 31) put the kibosh on that notion.

walking (commute) 26:00 [1]

5 PM

running (Treadmill) 51:50 intensity: (1:21 @0) + (2:29 @1) + (2:57 @2) + (4:20 @3) + (27:55 @4) + (12:48 @5) 4.68 mi (11:05 / mi)
ahr:134 max:174 shoes: Asics GT-2000

walking warm up/down (Treadmill) 3:00 [1] 0.17 mi (17:37 / mi)
shoes: Asics GT-2000

walking warm up/down (Treadmill) 3:00 [1] 0.15 mi (20:02 / mi)
shoes: Asics GT-2000

Wednesday Feb 26, 2014 #

strength 54:00 [3]
weight:164lbs

Tuesday Feb 25, 2014 #

walking (commute) 26:00 [3]

Monday Feb 24, 2014 #

11 AM

walking warm up/down 3:23 [1] 0.19 mi (17:30 / mi) +1m 17:14 / mi
ahr:85 max:92 shoes: Asics GT-2000

running 47:56 [3] 4.86 mi (9:52 / mi) +32m 9:40 / mi
ahr:134 max:149 shoes: Asics GT-2000

Took a big spill on an icy patch.
C • Fell where? 2

walking warm up/down 3:41 [1] 0.19 mi (19:11 / mi) +3m 18:18 / mi
ahr:108 max:140 shoes: Asics GT-2000

Saturday Feb 22, 2014 #

walking (commute) 26:00 [3]
shoes: Salomon XA Pro 3D Ultra 2

9 AM

walking warm up/down 4:00 [1] 0.25 mi (16:01 / mi)
shoes: Asics GT-2000

running 58:26 [3] 5.98 mi (9:46 / mi) +17m 9:41 / mi
shoes: Asics GT-2000

walking 1:53 [1] 0.09 mi (21:39 / mi)
shoes: Asics GT-2000

walking 4:13 [1] 0.25 mi (17:03 / mi)
shoes: Asics GT-2000

walking warm up/down 4:00 [1] 0.25 mi (16:01 / mi)
shoes: Asics GT-2000

Friday Feb 21, 2014 #

strength 53:00 [3]
weight:165lbs

Thursday Feb 20, 2014 #

walking 26:00 [1] 1.65 mi (15:46 / mi)
shoes: Salomon XA Pro 3D Ultra 2

To and from the tax office. Sloppy rainy snow on the way home. Jumping over puddles.

walking warm up/down 3:00 [1] 0.18 mi (16:39 / mi)
shoes: Asics GT-2000

running (Treadmill) 45:00 [3] 4.68 mi (9:37 / mi)
shoes: Asics GT-2000

Continuing with "Skyfall". Still passing the time well.

walking warm up/down 6:00 [1] 0.3 mi (20:00 / mi)
shoes: Asics GT-2000

Wednesday Feb 19, 2014 #

strength 56:00 [3]
weight:164lbs

A little time consuming to get to and from the JCC as the subway was single-tracking. Outside temps over 40F

Tuesday Feb 18, 2014 #

snow shoveling 39:00 [3]

9 AM

walking warm up/down (Treadmill) 6:00 [1] 0.33 mi (18:11 / mi)
shoes: Asics GT-2000

running (Treadmill) 48:00 [3] 4.67 mi (10:17 / mi)
shoes: Asics GT-2000

On the treadmill due to frightful weather outside. Watching "Skyfall" on Netflix.

Monday Feb 17, 2014 #

strength 55:00 [3]
weight:166lbs

Busy, no doubt due to the Holiday.

Sunday Feb 16, 2014 #

11 AM

walking warm up/down 4:00 [1] 0.2 mi (20:00 / mi)

Other 1:00:30 [2] 3.33 mi (18:10 / mi) +35m 17:36 / mi
ahr:106 max:126

First time out on skis. Can't believe it took me so long to get started and it has been a very snowy winter. Just an excursion in the park at a moderate pace.
12 PM

walking warm up/down 7:13 [1] 0.31 mi (23:16 / mi)
ahr:92 max:118

Saturday Feb 15, 2014 #

Note

Stopped in a couple of shops to ask about skis - if you can call EMS a "shop". I'm thinking about buying a pair of back country skis. But they are expensive. The whole process is pretty confusing so I'll probably wait until next fall to make a decision.

Friday Feb 14, 2014 #

11 AM

walking warm up/down 3:22 [1] 0.18 mi (18:41 / mi)
shoes: Asics GT-2000

running 44:07 [3] 4.44 mi (9:56 / mi) +22m 9:47 / mi
shoes: Asics GT-2000

walking warm up/down 4:04 [1] 0.14 mi (29:05 / mi) +1m 28:27 / mi
shoes: Asics GT-2000

Thursday Feb 13, 2014 #

walking 26:00 [1]
shoes: Salomon XA Pro 3D Ultra 2

Walking to work and miscellaneous afterwards.

strength 55:00 [3]
weight:163lbs

Wednesday Feb 12, 2014 #

11 AM

walking warm up/down 3:07 [0] 0.19 mi (16:08 / mi)
shoes: Asics GT-2000

running 45:05 [0] 4.64 mi (9:43 / mi) +16m 9:37 / mi
shoes: Asics GT-2000

A nice sunny day. Ran over to MLK Park to check out the skating rink. Nobody was there. This was my East Side Loop.

walking warm up/down 3:19 [0] 0.14 mi (23:00 / mi)
shoes: Asics GT-2000

Tuesday Feb 11, 2014 #

10 AM

strength 53:00 [3]
weight:165lbs

Squeezed in a visit to the gym before going to the tax office. A bit rushed using public transport.
4 PM

walking 13:00 [1]
shoes: Salomon XA Pro 3D Ultra 2

Walk home from the tax office.

Monday Feb 10, 2014 #

snow shoveling 24:00 [3]

Note

Car to shop today. Needed a new left tie rod. Still found time to run. Took rail and bus to pick it up from the dealer.
11 AM

walking warm up/down 3:32 [1] 0.24 mi (14:26 / mi)
shoes: Asics GT-2000

running 38:10 [3] 3.85 mi (9:55 / mi) +21m 9:45 / mi
shoes: Asics GT-2000

walking warm up/down 3:52 [1] 0.2 mi (19:16 / mi)
shoes: Asics GT-2000

Sunday Feb 9, 2014 #

snow shoveling 16:00 [3]

Saturday Feb 8, 2014 #

4 PM

walking warm up/down 3:00 [1] 0.2 mi (15:00 / mi)
shoes: Asics GT-2000

running 53:04 [3] 5.55 mi (9:34 / mi) +45m 9:20 / mi
shoes: Asics GT-2000

3 laps of the park. Pretty boring but had some tunes to listen to - mostly Bonnie Raitt. Footing mostly good. No other runners. Almost got run over by a snow plow.

walking warm up/down 4:04 [1] 0.21 mi (19:05 / mi)
shoes: Asics GT-2000

Friday Feb 7, 2014 #

strength 50:00 [3]
weight:165lbs

Skipped the back exercise because the back felt a little dicey in the AM.

snow shoveling 22:00 [3]

Thursday Feb 6, 2014 #

snow shoveling 12:00 [3]

After work just to clean up the drifting.
10 AM

walking warm up/down 5:00 [1] 0.3 mi (16:40 / mi)
shoes: Asics GT-2000

running (Treadmill) 44:00 [3] 4.57 mi (9:38 / mi)
shoes: Asics GT-2000

Watching the last episode of season one of "Orange is the New Black." I wonder how long the wait is until the next season. I have to find a new show to watch in the meantime.

walking warm up/down 10:00 [1] 0.5 mi (20:00 / mi)
shoes: Asics GT-2000

walking 26:00 [1]

To and from work. With boots on.

Wednesday Feb 5, 2014 #

snow shoveling 40:00 [3]

Middle of a storm so lots of shoveling today. Spread over 3 times.

strength 52:00 [3]
weight:166lbs

Took the train back and forth to the gym.

Tuesday Feb 4, 2014 #

11 AM

walking warm up/down 3:05 [1] 0.17 mi (17:55 / mi)
shoes: Asics GT-2000

running 14:36 [3] 1.47 mi (9:56 / mi) +5m 9:50 / mi
shoes: Asics GT-2000

To the barber. (Vito)

walking warm up/down 1:51 [1] 0.1 mi (18:44 / mi)
shoes: Asics GT-2000

walking warm up/down 3:07 [1] 0.19 mi (16:14 / mi)
shoes: Asics GT-2000

running 13:42 [3] 1.41 mi (9:43 / mi)
shoes: Asics GT-2000

From the barber to Wegmans to buy two cans of diced tomatoes for tonight's recipe. Could have bought one 28 oz can but two 14 oz were going to be easier to carry home - one in each hand. Probably good for biceps too.

walking warm up/down 1:44 [1] 0.09 mi (18:51 / mi) +6m 15:40 / mi
shoes: Asics GT-2000

walking warm up/down 1:27 [1] 0.09 mi (16:06 / mi)
shoes: Asics GT-2000

running 17:14 [3] 1.73 mi (9:58 / mi) +17m 9:40 / mi
shoes: Asics GT-2000

From Wegmans to home past the History Museum where I picked out a spot for our registration for The Cherry Blossom Challenge in May.

walking warm up/down 5:56 [1] 0.31 mi (19:04 / mi) +1m 18:52 / mi
shoes: Asics GT-2000

Monday Feb 3, 2014 #

11 AM

strength 51:00 [3]
weight:166lbs

Skipped back exercise due to soreness (from running yesterday?). Only sporadic stretching.

Sunday Feb 2, 2014 #

11 AM

walking warm up/down 3:02 [1] 0.21 mi (14:42 / mi)
ahr:93 max:97 shoes: Asics GT-2000

running 48:25 [3] 4.95 mi (9:47 / mi) +25m 9:38 / mi
ahr:136 max:152 shoes: Asics GT-2000

Delaware District Loop. More slushy underfoot than I had thought it would be. Ended up with wet feet but not too chilled.

walking warm up/down 8:16 [1] 0.45 mi (18:27 / mi) +6m 17:43 / mi
ahr:106 max:145 shoes: Asics GT-2000

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