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Training Log Archive: dcady

In the 30 days ending Apr 30, 2016:

	activity	#	time	miles		km		+m
	running	13	12:16:13	70.41	(10:27)	113.31	(6:30)	309
	strength	8	8:29:00
	walking	6	1:26:52	2.28		3.67		25
	bike	3	1:00:30	5.63		9.06		15
	Road Race	1	25:54	3.14	(8:15)	5.05	(5:08)	14
	Orienteering	1	24:55	2.04	(12:14)	3.28	(7:36)	60
	Total	23	24:03:24	83.49		134.37		423
	[1-5]	22	23:17:04
averages - weight:161lbs

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Saturday Apr 30, 2016 #

Note
(injured)

Woke up with sore R foot. Very confusing at first until I remembered that it felt like plantar fasciitis. That may be what it is. But what caused it? The hills on Thursday?

Thursday Apr 28, 2016 #

5 PM

walking warm up/down 4:28 [0] 0.26 mi (16:55 / mi) +1m 16:43 / mi
shoes: Asics 2000-3.2

running hills 36:58 [4] 3.52 mi (10:30 / mi) +23m 10:18 / mi
shoes: Asics 2000-3.2

Ran four circuits on the pedestrian bridge. One circuit consisted of short up, long down, long up, and short down. Each took about 3:45. Total vertical was shorter than last hill run in cemetery. Jog there and back was about 10 minutes.

walking warm up/down 4:27 [0] 0.23 mi (19:21 / mi) +1m 19:06 / mi
shoes: Asics 2000-3.2

Wednesday Apr 27, 2016 #

5 PM

strength 1:03:00 [3]
weight:162lbs

Bike to and from.

Tuesday Apr 26, 2016 #

6 PM

running intervals 52:29 [4] 4.35 mi (12:04 / mi) +1m 12:03 / mi
shoes: Asics 2000-3.2

8x400 with equivalent rest. Tried for 1:46 400s but usually got 1:52. Challenging but doable.

C • Nice work! 1

Monday Apr 25, 2016 #

strength 1:05:00 [1]

Saturday Apr 23, 2016 #

3 PM

walking warm up/down 4:28 [1] 0.29 mi (15:18 / mi) +2m 14:59 / mi
shoes: Asics 2000-3.2

running long 1:30:04 [3] 9.2 mi (9:48 / mi) +40m 9:40 / mi
shoes: Asics 2000-3.2

walking warm up/down 9:51 [1] 0.46 mi (21:12 / mi) +18m 18:55 / mi
shoes: Asics 2000-3.2

Friday Apr 22, 2016 #

11 AM

strength 1:04:00 [1]

Start of Passover so gym was closing early. Decided to go in AM and then to grocery store in PM.

Thursday Apr 21, 2016 #

9 AM

bike 14:55 [1] 2.61 mi (5:43 / mi) +3m 5:42 / mi

Taking the urine sample to the vet and buying more special food.

running hills 38:39 [4] 3.66 mi (10:34 / mi) +84m 9:51 / mi
shoes: Asics 2000-3.2

Managed to run 6 hills. Felt sluggish at first and had to pause twice for intestinal cramps but otherwise OK.

Wednesday Apr 20, 2016 #

Note

Skipped the gym today to go and put the bottom paint on the boat. Also retrieved the rudder from the shop. Had a little trouble getting the pintles in the gudgeons or is it the other way around? Eventually succeeded.

4 PM

bike 16:35 [1] 3.02 mi (5:29 / mi) +12m 5:25 / mi
weight:162lbs

Bike to vet to get urine sample bottle and special food for Lulu.

Tuesday Apr 19, 2016 #

6 PM

running intervals 1:05:14 [4] 6.24 mi (10:27 / mi) +4m 10:26 / mi
shoes: Asics 2000-3.2

Ten 300m at rep pace. No problem. Nice sunny and cool evening. At the bike path. Next week back on the track.

Monday Apr 18, 2016 #

11 AM

strength 1:10:00 [3]

Not sure why it took longer than usual. But not rushing is supposed to be good for you.

Sunday Apr 17, 2016 #

10 AM

walking warm up/down 4:13 [0] 0.25 mi (16:53 / mi)
shoes: Asics 2000-3.2

running long 1:30:18 [3] 9.1 mi (9:55 / mi) +54m 9:45 / mi
shoes: Asics 2000-3.2

An out and back route in the parks, parkways, and cemetery. A nice route with few cars. Warm sunny day. Tons of people out. First day wearing shorts to go running.

walking warm up/down 8:21 [0] 0.37 mi (22:44 / mi) +2m 22:22 / mi
shoes: Asics 2000-3.2

Saturday Apr 16, 2016 #

2 PM

Orienteering 24:55 [4] *** 3.28 km (7:36 / km) +60m 6:58 / km
shoes: Inov-8 OROC 280

Memory-O at Emery Park - our activity after the annual meeting of the O-club. Set up by Jackie. Each control had a map segment showing the location of the next control. You carried no map. Some clever people threatened to take a photo with their phone at each control but I don't think anybody actually did.

walking warm up/down 4:51 [0] 0.16 mi (29:54 / mi)
shoes: Inov-8 OROC 280

Thursday Apr 14, 2016 #

10 AM

running intervals 59:07 [4] 5.77 mi (10:15 / mi) +14m 10:10 / mi
shoes: Asics 2000-3.2

Did Tuesday's track workout on my own in Delaware Park. 2x200, 4x400, 2x200 at rep pace. (:56 for 200 for me) It's less fun all by yourself. More fun with a group.

Wednesday Apr 13, 2016 #

bike 29:00 [2]
weight:160lbs

To and from the gym. 2nd bike this year.

strength 1:05:00 [3]

Too busy to go in AM so went after nap. Not a bad time to go.

Tuesday Apr 12, 2016 #

6 PM

running 44:30 [2] 4.45 mi (10:00 / mi) +2m 9:59 / mi
shoes: Asics 2000-3.2

This was basically a recovery run after the race on Sunday. I did it instead of the track workout which I'll do in a couple of days. The coach thinks I could knock a minute off my race time for 5k. That's encouraging.

Monday Apr 11, 2016 #

strength 1:04:00 [1]

Pretty crowded for late morning. Once again managed to work it into a variety of errands.

Sunday Apr 10, 2016 #

9 AM

running warm up/down 10:17 [1] 1.13 mi (9:08 / mi) +4m 9:02 / mi
shoes: Asics 2000-3.2

Road Race race 25:54 [5] 3.14 mi (8:15 / mi) +14m 8:08 / mi
shoes: Asics 2000-3.2

Well, once again the race didn't work out as planned. Wanted to run 8:10 for the first 2 miles and then see what more I could do in the last 1.1. Instead ran 8:05, 8:17, and 8:25. Oh well. The weather was a little windier than I expected and chilly, which I had expected: 27º F at the start. It was a nice course but the gentle hills were noticeable. After-food included hot dogs and sausages and a yogurt parfait. I ended up 2nd in M70, 1:09 behind first. It would have been a stretch for me to have run that much faster.

walking warm up/down 6:13 [1] 0.25 mi (24:53 / mi) +1m 24:35 / mi
shoes: Asics 2000-3.2

walking 20:00 [1]
shoes: Asics 2000-3.2

Saturday Apr 9, 2016 #

walking 20:00 [0]

Walked to Canisius to get my bib for tomorrow. Freebies included hand sanitizer and a recharging block.

Thursday Apr 7, 2016 #

4 PM

running long 1:12:20 [3] 6.76 mi (10:42 / mi) +38m 10:31 / mi
shoes: Asics 2000-3.2

Sort of a short long run in advance of the race on Sunday. A little wet and muddy in places.

C • Race 3

Wednesday Apr 6, 2016 #

strength 1:03:00 [1]
weight:160lbs

Visit to the gym was one of several errands. Library, hardware store, gym, co-op, and Wegmans. Whew.

Tuesday Apr 5, 2016 #

6 PM

running intervals (Rep workout) 39:52 [4] 3.74 mi (10:40 / mi) +2m 10:39 / mi
shoes: Asics 2000-3.2

First track workout of the year at Williamsville South. Parking lot was mobbed because of a chorus concert. Chilly. Really good turnout though. Rep pace was :54/200.

Monday Apr 4, 2016 #

running (Treadmill) 36:00 [2] 3.45 mi (10:26 / mi)
shoes: Asics 2000-3.2

Really sloppy day outside so decided on the Treadmill. Went to the gym to do it while the car was in the shop. Not used to their machine which caused a little consternation.

strength 55:00 [1]

New time of day = new faces.

Friday Apr 1, 2016 #

10 AM

running long 1:40:25 [4] 9.04 mi (11:06 / mi) +43m 10:56 / mi
shoes: Asics 2000-3.2

A nice long run on the east side of Buffalo. Highlights included MLK Park (formerly Humboldt Park), Masten Park, City Honors HS, the Fruit Belt, and the site of the expressway scene in the upcoming Ninja Turtles movie.

C • East Side 1

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