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Training Log Archive: dcady

In the 30 days ending Nov 30, 2013:

	activity	#	time	miles		km		+m
	running	13	7:10:49	44.59	(9:40)	71.76	(6:00)	246
	strength	9	6:21:00
	walking	16	3:15:40	11.16		17.97		66
	bike	2	50:00
	Road Race	1	42:54	4.97	(8:38)	8.0	(5:22)	31
	snow shoveling	1	9:30
	Total	28	18:29:53	60.72		97.73		343
averages - weight:159lbs

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Saturday Nov 30, 2013 #

4 PM

walking warm up/down 3:31 [1] 0.22 mi (15:38 / mi)
shoes: Asics GT-2000

running 34:18 [3] 3.77 mi (9:06 / mi) +32m 8:52 / mi
shoes: Asics GT-2000

Two laps of the park. Impressive sunset. Couldn't run indoors with 35 degrees and light wind from the south - and sunset.

walking warm up/down 4:03 [1] 0.2 mi (20:45 / mi)
shoes: Asics GT-2000

Thursday Nov 28, 2013 #

9 AM

Road Race race 42:54 [5] 4.97 mi (8:38 / mi) +31m 8:28 / mi
shoes: Asics GT-2000

Annual Turkey Trot race in Buffalo. 11,692 runners on a cold but sunny day. My splits were 9:17, 8:44, 9:03, 8:24, and 7:23 but the 4 mile mark was off. Average of 4 mile and last mile was 7:53. Wasn't trying for any particular result and was happy at the end. Finished 13th/118 in age group.

C • Impressive... 5

Wednesday Nov 27, 2013 #

snow shoveling 9:30 [3]

First snowfall of the season. About 4" of heavy wet stuff. Did the walk and steps with the shovel.

Tuesday Nov 26, 2013 #

4 PM

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

running (Treadmill) 37:30 [3] 3.85 mi (9:44 / mi)
shoes: Asics GT-2000

My average time running has increased and could go higher as episodes of "Orange...." are about 51 minutes long. Experimenting with sweatbands.

walking warm up/down 9:00 [1] 0.45 mi (20:00 / mi)
shoes: Asics GT-2000

Monday Nov 25, 2013 #

5 PM

strength 42:00 [3]
weight:160lbs

Boy, the gym is sure crowded in the afternoon.

Sunday Nov 24, 2013 #

12 PM

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

running 36:00 [3] 3.7 mi (9:44 / mi)
shoes: Asics GT-2000

Once again on the treadmill - watching the first episode of "Orange is the New Black." I can see I'll be spending a lot more time on the treadmill.

walking warm up/down 8:00 [1] 0.39 mi (20:30 / mi)
shoes: Asics GT-2000

Friday Nov 22, 2013 #

5 PM

walking warm up/down (treadmill) 3:20 [1] 0.2 mi (16:40 / mi)
shoes: Asics GT-2000

walking warm up/down 4:00 [1] 0.2 mi (20:00 / mi)
shoes: Asics GT-2000

running (Treadmill) 30:00 [3] 3.06 mi (9:48 / mi)
shoes: Asics GT-2000

Say what you will about running on a treadmill, it's nice to run in shorts and a t-shirt indoors when it's rainy and cold and dark outside. Varied speeds starting at 6.0, then 6.1, 6.2, 6.3, 6.2, 6.1, each for 5 minutes. Spent about an hour getting the Roku to work properly. Then watched part of "Samsara" while running.

Thursday Nov 21, 2013 #

bike (Commute) 25:00 [3]

Temp was over 40 so rode bike to the gym.

11 AM

strength 42:00 [3]

Rode bike to and from.

Wednesday Nov 20, 2013 #

4 PM

walking warm up/down 3:38 [1] 0.24 mi (15:09 / mi) +5m 14:14 / mi
shoes: Asics GT-2000

running 30:22 [3] 3.05 mi (9:57 / mi) +14m 9:49 / mi
shoes: Asics GT-2000

Running through the streets of our neighborhood and the fancier neighborhood to the north at sunset.

walking warm up/down 4:40 [1] 0.22 mi (21:06 / mi)
shoes: Asics GT-2000

Tuesday Nov 19, 2013 #

strength 45:00 [3]

Monday Nov 18, 2013 #

11 AM

walking warm up/down 3:12 [1] 0.22 mi (14:33 / mi)
shoes: Asics GT-2000

running 35:20 [3] 3.59 mi (9:50 / mi) +25m 9:38 / mi
shoes: Asics GT-2000

Breezy!
Winds west at 28 mph gusting to 43.
Figure 8 of the lake and the golf course.

walking warm up/down 3:33 [1] 0.21 mi (17:13 / mi) +1m 16:57 / mi
shoes: Asics GT-2000

Saturday Nov 16, 2013 #

11 AM

walking warm up/down 3:51 [1] 0.24 mi (16:18 / mi)
shoes: Asics GT-2000

running 35:24 [3] 3.76 mi (9:25 / mi) +32m 9:10 / mi
shoes: Asics GT-2000

Two laps of the park CW. Pleasant temps, 10 degrees F over normal. Lots of people in the park as a result. Saw Mindy and John and their 2 kids. Philharmonic tonight. Rest day tomorrow.

walking warm up/down 4:26 [1] 0.23 mi (19:11 / mi) +1m 18:56 / mi
shoes: Asics GT-2000

Friday Nov 15, 2013 #

bike 25:00 [2]

To and from the gym on a pleasant day.

11 AM

strength 41:00 [3]

Thursday Nov 14, 2013 #

11 AM

walking warm up/down 3:28 [1] 0.21 mi (16:48 / mi)
shoes: Asics GT-2000

running 30:39 [3] 3.09 mi (9:55 / mi) +7m 9:51 / mi
shoes: Asics GT-2000

A rare excursion to the east side of Main Street.

walking warm up/down 3:34 [1] 0.19 mi (18:24 / mi)
shoes: Asics GT-2000

Wednesday Nov 13, 2013 #

strength 42:00 [3]

Tuesday Nov 12, 2013 #

11 AM

walking warm up/down 3:37 [1] 0.21 mi (16:55 / mi) +1m 16:41 / mi
shoes: Asics GT-2000

running 35:33 [3] 3.71 mi (9:35 / mi) +30m 9:21 / mi
shoes: Asics GT-2000

Two laps of the park. Sunny but chilly and windy. Dressed OK. A little dusting of snow on the grass this AM. Snowthrower is in the shop, getting tuned up. It's going to be a snowy winter!

walking warm up/down 3:34 [1] 0.21 mi (16:53 / mi) +1m 16:38 / mi
shoes: Asics GT-2000

Monday Nov 11, 2013 #

10 AM

strength 43:00 [3]
weight:158lbs

Busy at the gym, because of veterans day?

Sunday Nov 10, 2013 #

Note

Happy news from Ben. He and Amanda are engaged. He asked her on the Brooklyn Heights promenade. An old family ring was also involved, thanks to my sister. They were in NYC all expenses paid so Amanda could be a guest pundit on an MSNBC morning show.

10 AM

walking 26:39 [1] 1.7 mi (15:41 / mi) +13m 15:19 / mi
shoes: Salomon XA Pro 3D Ultra 2

To church. To meet up with Adam.

12 PM

walking 51:13 [1] 2.98 mi (17:11 / mi) +29m 16:41 / mi
shoes: Salomon XA Pro 3D Ultra 2

Home again. Down a busy urban street. Kinda blustery though.

Friday Nov 8, 2013 #

12 PM

walking warm up/down 4:01 [1] 0.27 mi (14:52 / mi) +4m 14:12 / mi
shoes: Asics GT-2000

running 30:04 [3] 3.19 mi (9:25 / mi) +2m 9:24 / mi
shoes: Asics GT-2000

Ran over to get the car at the shop. Only $650 in repairs ;-)

walking warm up/down 4:09 [1] 0.2 mi (20:44 / mi)
shoes: Asics GT-2000

Thursday Nov 7, 2013 #

strength 40:00 [3]

Wednesday Nov 6, 2013 #

10 AM

walking warm up/down 3:47 [1] 0.32 mi (11:54 / mi) +7m 11:08 / mi
shoes: Brooks Adrenaline GTS 12

running 30:47 [3] 3.16 mi (9:44 / mi) +24m 9:31 / mi
shoes: Brooks Adrenaline GTS 12

Warm bubble. Shorts again.
Last run on the Brooks. On to Asics.

Out with the old...

In with the new....

walking warm up/down 5:27 [1] 0.31 mi (17:30 / mi)
shoes: Brooks Adrenaline GTS 12

Tuesday Nov 5, 2013 #

strength 42:00 [3]
weight:159lbs

Monday Nov 4, 2013 #

10 AM

walking warm up/down 4:41 [1] 0.31 mi (15:06 / mi)
shoes: Brooks Adrenaline GTS 12

running 31:39 [3] 3.21 mi (9:52 / mi) +46m 9:26 / mi
shoes: Brooks Adrenaline GTS 12

A nice little run in the cemetery. First frost last night. 27 degrees this AM.

walking warm up/down 3:32 [1] 0.19 mi (18:31 / mi) +3m 17:40 / mi
shoes: Brooks Adrenaline GTS 12

Saturday Nov 2, 2013 #

11 AM

walking warm up/down 3:59 [1] 0.23 mi (16:58 / mi)
shoes: Brooks Adrenaline GTS 12

running 33:13 [3] 3.45 mi (9:38 / mi) +34m 9:21 / mi
shoes: Brooks Adrenaline GTS 12

A new route across the Elmwood Bridge. Big doings in the park - a cross country meet on the golf course. As I passed through the women were running. The lead gal was way out front. Time includes stoppage to talk to an official.

walking warm up/down 3:45 [1] 0.21 mi (18:01 / mi) +1m 17:45 / mi
shoes: Brooks Adrenaline GTS 12

Friday Nov 1, 2013 #

strength 44:00 [3]

Got dropped off at the gym by B. Trip home by subway took 20 minutes door to door and cost a buck. Not bad. Walking up the stairs out of the subway was good exercise too.

walking warm up/down 5:00 [1]

Treadmill warm up. Some goofy Bravo show on the video monitor. Thank goodness the sound was muted.

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