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Training Log Archive: dcady

In the 30 days ending Sep 30, 2010:

activity # timemileskm+m
  running13 12:53:35
  mapping2 8:00:00
  strength5 2:51:22
  stretching9 1:43:00
  bike1 1:41:00
  walking10 1:40:01
  Total21 28:48:58

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Thursday Sep 30, 2010 #

running long 1:30:12 [3]
shoes: Asics 2150

Quite a different environment from last week. The back roads of Kenmore.

walking warm up/down 8:00 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Tuesday Sep 28, 2010 #

running tempo 41:31 [4]
shoes: Asics 2150

Track workout was a tempo run. 2 miles at tempo and then 1 mile at tempo. Then 3 x 300 at rep pace.

walking warm up/down 7:00 [1]
shoes: Asics 2150

running warm up/down 21:31 [2]
shoes: Asics 2150

stretching warm up/down 8:00 [1]

Sunday Sep 26, 2010 #

running 37:00 [3]
shoes: Asics 2150

A loop or two in Bob's woods. Lots to see. Gunfire turned out to be target practice.

Friday Sep 24, 2010 #

running 1:05:00 [3]
shoes: Asics 2150

Nice jog on the trails/roads at Isle au Haut. Rinsed off afterwards in a cold clear stream and then gathered mussels.

Thursday Sep 23, 2010 #

running 36:00 [3]
shoes: Asics 2150

On Hurricane Island in Penobscot Bay after sailing over on BL's boat from Rockland Harbor. Place was deserted but lots of stuff to look at.

Tuesday Sep 21, 2010 #

running tempo 36:54 [4]
shoes: Asics 2150

Track workout. 3 x 1 mile at tempo pace with 1 min recovery. Then 4 x 200 at rep pace.

walking warm up/down 6:38 [1]
shoes: Asics 2150

running warm up/down 17:07 [2]
shoes: Asics 2150

jog warm up and cool down.

stretching warm up/down 11:00 [1]

Friday Sep 17, 2010 #

running long 1:31:36 [3]
shoes: Asics 2150

Two laps of the golf course and then a lap with loops around the lake and a lap without loops around the lake and then back. A nice route.

walking warm up/down 10:07 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Thursday Sep 16, 2010 #

strength 33:00 [3]

Tuesday Sep 14, 2010 #

walking warm up/down 5:00 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

running intervals 45:59 [4]
shoes: Asics 2150

Combination of tempo and rep pace. 2x 1.5 mi at tempo with 2 min rest. Then 3x300 at rep with 300 jog recovery. Ran with Noreen and Kathy and kept pretty close to the pace.

running warm up/down 15:14 [3]
shoes: Asics 2150

Monday Sep 13, 2010 #

strength 33:00 [3]

Sunday Sep 12, 2010 #

stretching warm up/down 12:00 [1]

Listening to Crosby Stills Nash and Young.
C • Water, wind, sail... 1

walking warm up/down 7:00 [1]
shoes: Asics 2150

running hills 34:28 [4]
shoes: Asics 2150

Ran a hilly loop in the cemetery. Managed to tackle 7 hills. 9:38 jog warm up and 3:11 cool down included in time. Also tried to keep an efficient gait going downhill.

Saturday Sep 11, 2010 #

Note

Last Chance regatta by BHSC. Only 4 boats in our fleet. 45 total. We finished first in the first race and second in the second to win. We weren't sure until the results were posted though because of the PHRFs.

Friday Sep 10, 2010 #

running long 1:30:05 [3]
shoes: Asics 2150

My "urban experience" run. Through the cemetery, down Delaware to Niagara Square, back on Elmwood to the Art Gallery and then through the park to home. Could also choose Richmond instead of Elmwood.

walking warm up/down 8:21 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Thursday Sep 9, 2010 #

mapping 3:30:00 [1]
shoes: Salomon XA Pro 3D Ultra

Wednesday Sep 8, 2010 #

strength 33:30 [3]

Tuesday Sep 7, 2010 #

bike 1:41:00 [2]

Errands downtown. Extra time because I forgot the bike lock and had to come home to get it.
6 PM

running tempo 35:06 [4]
shoes: Asics 2150

Surprise. The track workout tonight was a tempo run. I guess it won't hurt to have done two this week. 2 miles at tempo, 2 min rest, 1 mile at tempo, 1 min rest. 4x100 quick.

running warm up/down 20:00 [3]
shoes: Asics 2150

walking warm up/down 7:30 [1]
shoes: Asics 2150

Saw lightning at end of cool down walk. Time to go home.

Monday Sep 6, 2010 #

mapping 4:30:00 [1]
shoes: Salomon XA Pro 3D Ultra

More work at Niagara Falls. Starting to correct contours.
C • Correcting contours 1

Saturday Sep 4, 2010 #

running tempo 35:47 [4]
shoes: Asics 2150

After 10 min warm up, did 20 min at approx. 8:22 pace. On ring road in park. Cool off jog of 5 min.
At this pace, half mile comes at 4:11 at light pole just before jog in cinder path across from maintenance building wall. One mile comes just past water fountain across from half court line of last basketball court. One lap is 1.77 miles with a time of 14:48.

walking warm up/down 7:12 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Friday Sep 3, 2010 #

strength 36:41 [3]

Thursday Sep 2, 2010 #

5 PM

running long 1:00:05 [3]
shoes: Asics 2150

Intended to run 90 but bowed to the heat and humidity and made the healthy choice to limit it to a 60 minute run and a 30 minute walk.

walking warm up/down 33:13 [1]
shoes: Asics 2150

stretching warm up/down 12:00 [1]

Wednesday Sep 1, 2010 #

strength 35:11 [3]

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