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Training Log Archive: dcady

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  running13 9:04:21 54.3(10:01) 87.39(6:14) 337
  strength7 6:15:40
  Orienteering1 3:12:43 9.54(20:12) 15.35(12:33) 531
  walking6 1:16:34 4.45(17:13) 7.16(10:42) 36
  run/walk1 6:05 0.38(16:06) 0.61(10:00) 2
  Total22 19:55:23 68.67 110.51 906
  [1-5]22 17:57:41
averages - weight:162.7lbs

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Friday Nov 30, 2018 #

11 AM

running 41:19 [3] 4.08 mi (10:08 / mi) +25m 9:57 / mi
shoes: Asics GT2000 6

Picked up the boat motor in Hamburg. The over to the park. Secondary paths were clear.

Thursday Nov 29, 2018 #

11 AM

strength (Gym) 1:00:00 [3]

Wednesday Nov 28, 2018 #

5 PM

running (Treadmill ) 40:00 [3] 4.1 mi (9:45 / mi)
shoes: Asics GT2000 6

C • WOC 2019 3

Tuesday Nov 27, 2018 #

4 PM

walking 41:02 [1] 2.46 mi (16:41 / mi) +10m 16:28 / mi
weight:163lbs shoes: Asics GT2000 6

New plan for winter is to run 3 days and walk one day. So here is the first walk. Nice mural on a neighbor's fence. Will try to post a pic. Root canal earlier in day.

Monday Nov 26, 2018 #

strength (Gym) 1:00:00 [3]

Sunday Nov 25, 2018 #

11 AM

running 40:54 [3] 4.13 mi (9:54 / mi) +34m 9:39 / mi
shoes: Asics GT2000 6

Things have settled down after Thanksgiving. Nice day. Slow start but was into it by 10 minutes. Even took a detour up the hill to Letchworth's mausoleum.

Friday Nov 23, 2018 #

6 PM

running 42:57 [3] 4.36 mi (9:51 / mi) +34m 9:37 / mi
shoes: Asics GT2000 6

Dark. But full moon rising. 36ยบ F. Two naps today! Ben, Amanda, and the baby are in town.

Tuesday Nov 20, 2018 #

11 AM

strength (Gym) 1:00:00 [3]
weight:162lbs

Monday Nov 19, 2018 #

4 PM

running 41:37 [3] 4.26 mi (9:46 / mi) +22m 9:37 / mi
shoes: Asics GT2000 6

Sunday Nov 18, 2018 #

12 PM

strength (Gym) 1:00:00 [3]

Unremarkable trip to the gym.

Saturday Nov 17, 2018 #

5 PM

running 41:31 [3] 4.31 mi (9:38 / mi) +30m 9:26 / mi
shoes: Asics GT2000 6

2 laps of the park, after dark.

Thursday Nov 15, 2018 #

9 AM

running 44:52 [3] 4.57 mi (9:49 / mi) +33m 9:36 / mi
weight:163lbs shoes: Asics GT2000 6

28 degrees. Tested the iPhone running Strava. Worked fine, almost. Cold probably flummoxed the phone. It blacked out when I tried to save the run. Showed 10% battery after it had 60% at start. But then it recovered quickly once indoors, showing 50% within minutes of being plugged in. Easier upload to AP than (old) Garmin watch.

Tuesday Nov 13, 2018 #

11 AM

walking warm up/down 3:14 [0] 0.17 mi (19:29 / mi)
shoes: Asics GT2000 6

running 44:19 [3] 4.18 mi (10:36 / mi) +43m 10:16 / mi
shoes: Asics GT2000 6

Main goal was to see if all the body parts are working after RTH on Sunday. And they are! Slow pace though.

walking warm up/down 5:49 [0] 0.29 mi (19:50 / mi) +6m 18:39 / mi
shoes: Asics GT2000 6

Sunday Nov 11, 2018 #

Event: Raid the Hammer Adventure Run
 
10 AM

Orienteering race 3:12:43 [5] 9.54 mi (20:12 / mi) +531m 17:13 / mi
shoes: VJ Falcon

2018 edition of Raid the Hammer. With Adam. Entered at the last minute just before the deadline. Masters category. A killer route, designed to be physically difficult. Most controls were doglegs and there was a lot of climb. Adam and I finished 2nd of 3 in 2-person masters. Pretty exhausted afterward.

46229039_1283914201750076_562683807182880768_o (2)
C • Nice race 2

Saturday Nov 10, 2018 #

11 AM

strength (Gym) 45:00 [3]

Short visit as I skipped any leg exercises due to Raid the Hammer tomorrow.

Friday Nov 9, 2018 #

6 PM

running (Treadmill) 47:38 [3] 4.54 mi (10:30 / mi)
shoes: Asics GT2000 6

Cold, dark, and wet outside so used the treadmill for the first time this season. Watched Comedians in Cars Getting Coffee. Actual running was 40 min at 9:40 pace. The rest was walking.

Wednesday Nov 7, 2018 #

5 PM

walking warm up/down 3:28 [0] 0.22 mi (15:30 / mi) +5m 14:29 / mi
shoes: Asics GT2000 6

running 40:51 [3] 4.04 mi (10:07 / mi) +34m 9:51 / mi
weight:164lbs shoes: Asics GT2000 6

Two laps of the park at twilight. An interesting time of the day to run.

walking warm up/down 4:47 [0] 0.22 mi (21:16 / mi)
shoes: Asics GT2000 6

Tuesday Nov 6, 2018 #

11 AM

strength (Gym) 1:00:00 [3]

Monday Nov 5, 2018 #

4 PM

walking warm up/down 2:53 [0] 0.23 mi (12:17 / mi) +4m 11:40 / mi
ahr:82 max:94 shoes: Asics GT2000 6

running 45:09 intensity: (42:21 @0) + (14 @1) + (50 @2) + (34 @3) + (13 @4) + (57 @5) 4.47 mi (10:06 / mi) +32m 9:53 / mi
ahr:83 max:179 shoes: Asics GT2000 6

Again the HR monitor is misbehaving. Not sure what to do about it other than ditch it. This was a nice run at sundown.

run/walk warm up/down 6:05 [0] 0.38 mi (16:06 / mi) +2m 15:51 / mi
ahr:80 max:92 shoes: Asics GT2000 6

Sunday Nov 4, 2018 #

Note
(rest day)

Helped Adam arrange furniture in his apartment. Moved an old bed from our attic to his place. Then after lunch at Globe Market, Adam helped me at the boat for a while, tightening bolts.

Saturday Nov 3, 2018 #

11 AM

walking warm up/down 3:06 [0] 0.17 mi (18:21 / mi)
ahr:84 max:89 shoes: Asics GT2000 6

running 43:01 intensity: (6:40 @0) + (7 @1) + (13:04 @2) + (19:22 @3) + (2:32 @4) + (1:16 @5) 4.32 mi (9:57 / mi) +27m 9:46 / mi
ahr:144 max:182 weight:162lbs shoes: Asics GT2000 6

Glad to have a chance to run in the cemetery and see the leaves finally changing. Garmin heart monitor seems to be working.

walking warm up/down 5:15 intensity: (4:24 @0) + (36 @1) + (15 @2) 0.28 mi (18:29 / mi) +5m 17:32 / mi
ahr:109 max:134 shoes: Asics GT2000 6

Friday Nov 2, 2018 #

4 PM

strength (at home) 30:40 [3]

Thursday Nov 1, 2018 #

4 PM

walking 3:14 [0] 0.2 mi (15:52 / mi) +6m 14:32 / mi
ahr:84 max:96 shoes: Asics GT2000 6

running 30:13 intensity: (27:55 @0) + (2:18 @1) 2.94 mi (10:17 / mi) +23m 10:02 / mi
ahr:83 max:123 weight:162lbs shoes: Asics GT2000 6

HR is obviously bogus. Track is way off too. moderate but steady rain, 45 degrees, wind 15 mph NE.

walking 3:46 [0] 0.19 mi (20:08 / mi)
ahr:52 max:72 shoes: Asics GT2000 6

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