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Training Log Archive: dcady

In the 28 days ending Feb 28, 2017:

	activity	#	time	miles		km		+m
	running	10	10:09:00	60.43	(10:05)	97.25	(6:16)	304
	mapping	1	2:36:00	4.58	(34:04)	7.37	(21:10)	185
	walking	10	1:41:59	5.42	(18:49)	8.72	(11:42)	94
	Road Race	1	26:30	3.12	(8:30)	5.02	(5:17)	15
	run/walk	1	12:04	1.12	(10:49)	1.8	(6:43)	12
	Total	12	15:05:33	74.67	(12:08)	120.16	(7:32)	610
	[1-5]	11	10:35:30
averages - weight:162.6lbs

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Tuesday Feb 28, 2017 #

10 AM

mapping 2:36:00 [0] 4.58 mi (34:04 / mi) +185m 30:16 / mi
weight:164lbs

Out with Patty at HCP finding a few new objects to put on map for use in the Map Hike. Muddy but lovely.

Sunday Feb 26, 2017 #

9 AM

run/walk warm up/down 12:04 [0] 1.12 mi (10:49 / mi) +12m 10:28 / mi
shoes: Asics 2000-4

Road Race race 26:30 [5] 3.12 mi (8:30 / mi) +15m 8:22 / mi
shoes: Asics 2000-4

5K Chilly Challenge put on by Canisius High School very close to home. Weather was close to ideal for this time of year. Decided to have a relaxing race and to not obsess over the gps watch. Figured I would just run as hard as I could. Didn't check the watch once. Heard the shouted splits at 1 and 2 miles and they were promising. This course has a long uphill to the finish which always slows me down. Ended up first out of 3 in my age group.

C • Attaboy 3

walking warm up/down 10:16 [0] 0.47 mi (21:51 / mi) +5m 21:09 / mi
shoes: Asics 2000-4

Thursday Feb 23, 2017 #

4 PM

walking warm up/down 4:03 [0] 0.25 mi (16:20 / mi) +6m 15:12 / mi
shoes: Asics 2000-4

running 1:00:23 [3] 6.11 mi (9:53 / mi) +17m 9:48 / mi
shoes: Asics 2000-4

Rail trail run. Late in the day. Mild.

walking warm up/down 6:25 [0] 0.32 mi (20:15 / mi)
shoes: Asics 2000-4

Tuesday Feb 21, 2017 #

10 AM

walking warm up/down 3:49 [0] 0.25 mi (15:17 / mi) +7m 14:02 / mi
shoes: Asics 2000-4

running long 1:00:28 [3] 6.22 mi (9:43 / mi) +44m 9:31 / mi
weight:161lbs shoes: Asics 2000-4

South Campus. Very mild day. Loop included McCarthy Park.

walking warm up/down 6:13 [0] 0.3 mi (20:43 / mi) +2m 20:18 / mi
shoes: Asics 2000-4

Monday Feb 20, 2017 #

Note

Missed the bomb threat at the Buffalo JCC by minutes. It's where I go to the gym. As I was leaving there were 4 Buffalo policemen in the lobby and more outside. They must have been just beginning the evacuation.

Saturday Feb 18, 2017 #

10 AM

walking warm up/down 2:48 [0] 0.18 mi (15:32 / mi)
shoes: Asics 2000-4

running long 1:00:13 [3] 6.1 mi (9:52 / mi) +25m 9:45 / mi
shoes: Asics 2000-4

Industrial East Side. Dropped off some DVDs at the Frank Merriweather Library then continued to the East Side past factories, warehouses and vacant lots. Discovered a bike path along the William Gaiter Parkway. Pretty stiff headwind on the final leg.

NY33 overpass

C • Snow 2

walking warm up/down 5:58 [0] 0.28 mi (21:17 / mi)
shoes: Asics 2000-4

Thursday Feb 16, 2017 #

4 PM

walking warm up/down 3:47 [0] 0.24 mi (15:59 / mi) +8m 14:28 / mi
shoes: Asics 2000-4

running long 1:00:53 [3] 6.25 mi (9:45 / mi) +42m 9:33 / mi
shoes: Asics 2000-4

Figure eights. Chilly but doable. wc=14º.

walking warm up/down 5:50 [0] 0.3 mi (19:31 / mi)
shoes: Asics 2000-4

Tuesday Feb 14, 2017 #

11 AM

walking warm up/down 2:22 [0] 0.14 mi (16:56 / mi) +1m 16:29 / mi
shoes: Asics 2000-4

running long 1:00:16 [3] 5.96 mi (10:07 / mi) +69m 9:46 / mi
weight:164lbs shoes: Asics 2000-4

Cemetery Run. Sunny day. Mildish temps.

walking warm up/down 6:16 [0] 0.33 mi (19:00 / mi)
shoes: Asics 2000-4

Saturday Feb 11, 2017 #

9 AM

walking warm up/down 2:31 [0] 0.14 mi (18:00 / mi)
shoes: Asics 2000-4

running long 1:00:18 [3] 6.03 mi (10:00 / mi) +32m 9:50 / mi
shoes: Asics 2000-4

Broadway-Fillmore Run. Some new and some old east side streets. Saw a lot of empty lots. Weather quite mild. Achieved my goal of running three times a week an hour each time.

walking warm up/down 5:50 [0] 0.3 mi (19:26 / mi) +2m 19:06 / mi
shoes: Asics 2000-4

Thursday Feb 9, 2017 #

11 AM

walking warm up/down 2:17 [0] 0.14 mi (15:50 / mi) +11m 12:48 / mi
shoes: Asics 2000-4

running long 1:00:16 [3] 5.89 mi (10:14 / mi) +33m 10:03 / mi
shoes: Asics 2000-4

Wind chill = 7ºF, but pretty comfortable nonetheless.

walking warm up/down 9:25 [0] 0.51 mi (18:38 / mi) +8m 17:46 / mi
shoes: Asics 2000-4

Tuesday Feb 7, 2017 #

running long (Treadmill) 1:10:00 [3] 6.6 mi (10:36 / mi)
weight:163lbs shoes: Asics 2000-4

Opted for the treadmill due to steady rain and impending darkness. Watched "Wallender" on Netflix. Time includes 3 min warm up and 7 minute cool down.

Saturday Feb 4, 2017 #

11 AM

walking warm up/down 4:09 [0] 0.26 mi (15:59 / mi) +3m 15:29 / mi
shoes: Asics 2000-4

running long 56:07 [3] 5.22 mi (10:45 / mi) +25m 10:35 / mi
shoes: Asics 2000-4

West Side Loop. Have done this route before and like it. It could be easily lengthened to make an hour run. Kinda tough at first running head on into the westerly which was blowing at 23 gusting to 35 with 25º air temp. Coming back home with the wind at my back wasn't so bad. Watch started OK but then lost the satellites for a while but I think the total distance is OK as I laid it out on gmaps first.

walking warm up/down 7:45 [0] 0.37 mi (20:58 / mi) +8m 19:36 / mi
shoes: Asics 2000-4

Thursday Feb 2, 2017 #

10 AM

walking warm up/down 5:11 [0] 0.3 mi (17:16 / mi) +31m 13:07 / mi
shoes: Asics 2000-4

running long 1:00:06 [3] 6.05 mi (9:56 / mi) +17m 9:51 / mi
weight:161lbs shoes: Asics 2000-4

North Buffalo Loop. This is turning out to be a standard route - more or less. Features very little traffic so running in the road is the norm. Today the sun was out but the westerly wind was cold when headed west.

walking warm up/down 7:04 [0] 0.35 mi (20:12 / mi) +2m 19:48 / mi
shoes: Asics 2000-4

Wednesday Feb 1, 2017 #

Note

My current favorite recovery drink. Ovaltine with skim milk.

https://flic.kr/p/RFVJw7

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