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Training Log Archive: dcady

In the 30 days ending Nov 30, 2012:

	activity	#	time	miles		km		+m
	strength	8	5:42:47
	running	9	5:41:46	28.13		45.27		326
	stretching	16	2:38:51
	walking	13	1:28:29	4.71		7.57		39
	Orienteering	1	1:18:01	6.06	(12:52)	9.75	(8:00)	59
	run/walk	13	55:36	2.75		4.43		26
	bike	2	45:00
	Road Race	1	40:52	4.99	(8:11)	8.03	(5:05)	31
	Total	24	19:11:22	46.64		75.06		481
averages - weight:162.7lbs

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Friday Nov 30, 2012 #

1 PM

walking 32:32 [1] 2.24 mi (14:31 / mi) +15m 14:14 / mi
shoes: Brooks Adrenaline GTS 12

Didn't want to go for a run today because of the race tomorrow so decided to have a significant walk to the dentist. Turned out to be shorter than I thought it would be but that was OK. Starting to snow - but just a teaser. It will warm up this weekend.

Thursday Nov 29, 2012 #

strength 49:49 [3]

Skipped over head press but added a set to some exercises. Rode bike to gym in windy weather.

stretching warm up/down 8:00 [1]

Wednesday Nov 28, 2012 #

11 AM

walking warm up/down 4:15 [1] 0.24 mi (17:46 / mi)
shoes: Brooks Adrenaline GTS 12

run/walk warm up/down 4:58 [2] 0.37 mi (13:21 / mi) +2m 13:07 / mi
shoes: Brooks Adrenaline GTS 12

running long 1:01:18 [3] 5.79 mi (10:35 / mi) +57m 10:16 / mi
shoes: Brooks Adrenaline GTS 12

12 PM

walking warm up/down 3:21 [1] 0.18 mi (19:03 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Tuesday Nov 27, 2012 #

bike warm up/down 5:00 [2]

strength 43:00 [3]
weight:164lbs

Skipped the overhead press to rest shoulder, but added fly and rear delt which I hadn't done before. A little worried about weight starting to creep up. Might be time to start managing desserts.

stretching warm up/down 7:00 [1]

Monday Nov 26, 2012 #

Note

First snow yesterday.

C • Same here 3

11 AM

walking warm up/down 2:02 [1] 0.13 mi (15:31 / mi)
shoes: Brooks Adrenaline GTS 12

run/walk warm up/down 3:03 [2] 0.21 mi (14:44 / mi) +2m 14:19 / mi
shoes: Brooks Adrenaline GTS 12

running hills 30:07 [3] 3.14 mi (9:36 / mi) +106m 8:41 / mi
shoes: Brooks Adrenaline GTS 12

In the cemetery. Ran a figure 8 loop of two hills over and over. Actually wasn't too boring. Total of 7 hills.

walking warm up/down 3:27 [1] 0.19 mi (18:27 / mi) +3m 17:34 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Sunday Nov 25, 2012 #

Note
(rest day)

Here we are at the Turkey Trot last Thursday. Amanda, Ben, and Me. It looks like we are in the lead. (We aren't.)

Saturday Nov 24, 2012 #

Note

Decided not to go to the Thomass race in Ontario tomorrow. 2 hours up and two hours back and an hour for the race plus and extra hour for miscellany. Suppose I used those 6 hours for mapping? Sounds like a better use of time.

5 PM

walking warm up/down 2:13 [1]
shoes: Brooks Adrenaline GTS 12

run/walk warm up/down 3:26 [2]
shoes: Brooks Adrenaline GTS 12

running 30:38 [3]
shoes: Brooks Adrenaline GTS 12

Figure 8 in the park on roads and paved paths. All by streetlight.

walking warm up/down 3:30 [1]
shoes: Brooks Adrenaline GTS 12

Friday Nov 23, 2012 #

5 PM

run/walk warm up/down 5:00 [2]

strength 40:00 [3]

stretching warm up/down 7:00 [1]

Thursday Nov 22, 2012 #

Note

Thanksgiving dinner for 13 friends and family consisted of:

Classic Roast Turkey Breast with Gravy
Breast of Turkey Roulade with Apricot Stuffing
Ham with Pineapple
South Indian Macaroni & Cheese with Peas
Mashed Potatoes
Sweet Potatoes by Ann
Savory Dressing
Yellow & Green Beans with Button Mushrooms
Brussel Sprouts Braised in Cream & Lemon
Cranberry Bread
Marathon Loaf
Mixed Green Salad ala Ronaldo y Miguel
Fresh Cranberry-Orange Sauce
Pumpkin Pie with Whipped Cream
Fruit of the Forest Pie
Peanut Butter Chocolate Pie
French Vanilla Ice Cream

All but two dishes cooked by my lovely wife Barbara. It was yummy!

C • Reads like 1

9 AM

Road Race race 40:52 [5] 4.99 mi (8:11 / mi) +31m 8:02 / mi
ahr:160 max:170 shoes: Brooks Adrenaline GTS 12

The 117th Turkey Trot. Ran with Ben and Amanda and kept up with them for 4 miles. Then they took off. Fantastic weather. 14,000 runners.

C • Good result... 3

Tuesday Nov 20, 2012 #

11 AM

walking warm up/down 2:59 [1] 0.2 mi (15:17 / mi)
shoes: Brooks Adrenaline GTS 12

run/walk warm up/down 3:12 [2] 0.27 mi (11:44 / mi) +2m 11:28 / mi
shoes: Brooks Adrenaline GTS 12

running 33:54 [3] 3.52 mi (9:38 / mi) +30m 9:23 / mi
shoes: Brooks Adrenaline GTS 12

In the cemetery on a beautiful day. Wondering if you could hold an event here. Would it work to forbid runners from leaving the roads? Conversely, would the management permit (and the runners be comfortable) running anywhere?

walking warm up/down 5:22 [1] 0.29 mi (18:30 / mi) +6m 17:23 / mi
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Monday Nov 19, 2012 #

strength 40:00 [3]
weight:162lbs

Ab machine was broken so asked a trainer for alternatives. Got quite a lecture/demonstration.

stretching warm up/down 10:00 [1]

Sunday Nov 18, 2012 #

10 AM

walking warm up/down 3:04 [1] 0.19 mi (16:08 / mi) +7m 14:28 / mi
shoes: VJ Falcons 08

run/walk warm up/down 3:08 [2] 0.25 mi (12:20 / mi) +2m 12:02 / mi
shoes: VJ Falcons 08

Orienteering 1:18:01 [3] 6.06 mi (12:52 / mi) +59m 12:30 / mi
shoes: VJ Falcons 08

Checking out Beaver Meadow State Park for possible mapping. Mix of running, walking, and "fighting". Coolest thing would be to have a map with a beach. But the woods were pretty junky. Perhaps sprint.

12 PM

walking warm up/down 5:11 [1] 0.26 mi (19:35 / mi) +8m 17:54 / mi
shoes: VJ Falcons 08

Saturday Nov 17, 2012 #

bike 40:00 [2]

I don't usually log biking but I did this route on purpose because I didn't have any other training scheduled for today. To the library and back. Picked up a copy of "Swamplandia" by Karen Russell. Chilly weather biking isn't so bad.

Friday Nov 16, 2012 #

strength 38:01 [3]

stretching warm up/down 7:53 [1]

Thursday Nov 15, 2012 #

5 PM

run/walk warm up/down 5:11 [2] 0.61 mi (8:32 / mi) +14m 7:58 / mi
shoes: Brooks Adrenaline GTS 12

running tempo 29:35 [3] 3.09 mi (9:34 / mi) +27m 9:19 / mi
shoes: Brooks Adrenaline GTS 12

Tempo run in park on road after dark. 46-43 degrees. 10 minutes approx of tempo after warm up jog followed by cool down jog. Was trying for 9 min miles.

walking warm up/down 3:34 [1] 0.19 mi (18:24 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Wednesday Nov 14, 2012 #

strength 40:00 [3]

At the JCC. What I like about this place is there is a nice new bike route going there and returning. Temp today was 41 degrees. I was glad to have a CSU buff to cover my head and ears under the helmet.

C • CSU 3

stretching warm up/down 7:00 [1]

Tuesday Nov 13, 2012 #

4 PM

run/walk warm up/down 4:34 [2] 0.36 mi (12:46 / mi)
shoes: Brooks Adrenaline GTS 12

running 32:09 [3] 3.13 mi (10:16 / mi) +28m 10:00 / mi
shoes: Brooks Adrenaline GTS 12

Another session running on the grass on the golf course as the sun set. Thinking about a night sprint sometime in the future.

walking warm up/down 5:44 [1] 0.28 mi (20:47 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Monday Nov 12, 2012 #

run/walk warm up/down 5:00 [2]

strength 37:00 [3]
weight:162lbs

stretching 7:00 [1]

Sunday Nov 11, 2012 #

run/walk warm up/down 4:55 [2]
shoes: Brooks Adrenaline GTS 12

running 31:53 [3]
shoes: Brooks Adrenaline GTS 12

Felt good enough to resume running. On the grass or cinder path in the park. No more golf so plenty of space to run in. Spent the AM getting wax on the car in advance of winter.

walking warm up/down 4:30 [1]
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Thursday Nov 8, 2012 #

Note
(sick)

Cold much better today, but Barbara is suffering.

Monday Nov 5, 2012 #

Note
(sick)

Nose dripping into pillow all night. Common cold.

Sunday Nov 4, 2012 #

10 AM

run/walk warm up/down 3:10 [2] 0.25 mi (12:33 / mi) +1m 12:24 / mi
shoes: Brooks Adrenaline GTS 12

running long 1:02:01 [3] 6.41 mi (9:40 / mi) +52m 9:26 / mi
shoes: Brooks Adrenaline GTS 12

Started out with a loop in the cemetery then ran in the new bike lane on Linwood to North and then back on Delaware.

Rick James R.I.P. Not far from Millard Fillmore.

Rick James gravesite. Not far from Millard Fillmore's.

Bicycle exceptionalism.

11 AM

walking warm up/down 3:22 [1] 0.16 mi (21:10 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 13:00 [1]

Friday Nov 2, 2012 #

12 PM

run/walk warm up/down 4:59 [2] 0.43 mi (11:33 / mi) +3m 11:19 / mi
shoes: Brooks Adrenaline GTS 12

running 30:11 [3] 3.05 mi (9:54 / mi) +26m 9:39 / mi
shoes: Brooks Adrenaline GTS 12

Figure 8 in the park. A couple of other runners. The sun actually peeked through. Got roped (willingly) into a bit part (of a runner) in a video a couple of guys were making. Picked up a golf ball which I bounced on my cool down walk - good for delaying the old man's reflex deterioration.

walking warm up/down 3:23 [1] 0.16 mi (20:37 / mi)
shoes: Brooks Adrenaline GTS 12

stretching warm up/down 12:00 [1]

Thursday Nov 1, 2012 #

run/walk warm up/down 5:00 [2]

strength 54:57 [3]

Duration somewhat long due to socializing.

stretching warm up/down 7:58 [1]

Note

What is with M65's and their shoulders these days? PG, Charlie, and me all have complaints about our shoulders. A little while back it seemed like upper hamstrings were all the rage.

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