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Training Log Archive: dcady

In the 31 days ending May 31, 2014:

activity # timemileskm+m
  strength10 9:08:33
  running12 7:41:05 44.8(10:18) 72.1(6:24) 345
  bike8 7:09:53 43.4 69.85 191
  Orienteering2 4:37:45 8.74(31:47) 14.07(19:45) 331
  walking1 6:51 0.18(37:53) 0.29(23:32)
  Total26 28:44:07 97.12 156.3 867
  [1-5]25 19:45:37
averages - weight:161.7lbs

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Saturday May 31, 2014 #

8 AM

bike 3:39:22 intensity: (3:08:36 @0) + (29:00 @1) + (1:46 @2) 37.48 mi (5:51 / mi) +173m 5:46 / mi
ahr:101 max:130

The first ever Skyride Buffalo which was a massive bike tour that went over the Buffalo Skyway and then toured south Buffalo, downtown, north Buffalo, and then took the bikeway along the river back to the finish at Canalside. Simply gorgeous weather. The official route was 28 miles. I went an extra 9 miles getting back and forth from home.

Friday May 30, 2014 #

strength 56:00 [1]
weight:162lbs

Thursday May 29, 2014 #

4 PM

running (errands) 40:07 intensity: (10:25 @0) + (11:44 @1) + (14:10 @2) + (3:48 @3) 3.69 mi (10:52 / mi) +26m 10:38 / mi
ahr:117 max:142 shoes: Asics GT-2000

Ran over to Adam's to drop off a Consumers Reports so he could do some research on buying a car which he needs to do.

Tuesday May 27, 2014 #

5 PM

running intervals 33:00 [4] 3.63 mi (9:05 / mi) +1m 9:05 / mi
shoes: Asics GT-2000

Very very rainy with thunder too.

Monday May 26, 2014 #

strength 54:00 [1]
weight:162lbs

Saturday May 24, 2014 #

4 PM

running 42:06 intensity: (6:29 @0) + (46 @1) + (12:30 @2) + (17:37 @3) + (3:55 @4) + (49 @5) 4.19 mi (10:03 / mi) +26m 9:51 / mi
ahr:129 max:173 shoes: Asics GT-2000

Friday May 23, 2014 #

strength 53:00 [1]
weight:160lbs

bike 26:00 [3]

Rode home in the rain. That was interesting.

Thursday May 22, 2014 #

11 AM

Orienteering 3:50:53 intensity: (3:15:21 @0) + (25:48 @1) + (9:40 @2) + (4 @3) 6.5 mi (35:31 / mi) +225m 32:04 / mi
ahr:95 max:135 shoes: Inov-8 OROC 280

Checking the draft courses for Emery Park on Jun 8. Had to make a lot of changes.

Tuesday May 20, 2014 #

5 PM

running 37:20 intensity: (6:20 @0) + (1:15 @1) + (8:45 @2) + (16:51 @3) + (4:09 @4) 3.71 mi (10:05 / mi) +28m 9:51 / mi
ahr:130 max:151 shoes: Asics GT-2000

Original plan was to do a private track workout this afternoon but then we took Dewey to the vet and they kept him for dental surgery and he had to be picked up in the afternoon so all I got to do was a short run but that was OK as the rain had stopped.

Monday May 19, 2014 #

strength 52:00 [1]
weight:160lbs

Saturday May 17, 2014 #

Note

Tom had 13 controls to put out in .7 sq km. It took him less than 45 min. I had 12 controls to put out in .5 sq km. It took me 45 min.
9 AM

Orienteering 46:52 intensity: (8:55 @0) + (9:36 @1) + (11:30 @2) + (13:36 @3) + (2:48 @4) + (27 @5) *** 2.24 mi (20:55 / mi) +106m 18:14 / mi
ahr:127 max:165 shoes: Inov-8 OROC 280

Putting out controls for the BFLO meet at Chestnut Ridge Park. Stopped and stared at a deer at control 144. The deer stared back. I got tired of staring first and the deer took off when I took a step.

Friday May 16, 2014 #

strength 52:00 [2]
weight:161lbs

Skipped leg press knowing I'd be in the woods on the next day.

Thursday May 15, 2014 #

6 PM

running race (Trail) 48:21 intensity: (15 @0) + (7 @1) + (18 @2) + (1:27 @3) + (41:24 @4) + (4:50 @5) 4.94 mi (9:47 / mi) +48m 9:30 / mi
ahr:152 max:164 shoes: Inov-8 OROC 280

Trail race at Knox Farm State Park. Challenging conditions. 44 runners. Had rained most of the day which cut into the attendance. Some people had trouble following the course. Lovely venue though.

walking warm up/down 6:51 intensity: (5:56 @0) + (31 @1) + (14 @2) + (10 @3) 0.18 mi (37:53 / mi)
ahr:106 max:138 shoes: Inov-8 OROC 280

Wednesday May 14, 2014 #

strength 54:00 [1]
weight:161lbs

bike 26:00 [2]

To and from gym.
1 PM

bike 28:31 [0] 5.92 mi (4:49 / mi) +18m 4:46 / mi

Going to pick up the car after minor A/C service.

Tuesday May 13, 2014 #

5 PM

running intervals 26:02 [3] 2.47 mi (10:32 / mi) +4m 10:29 / mi
shoes: Asics GT-2000

Forgot to take the HRM to track practice. Only did a half workout since it was my first time this year. Four 400s separated by recovery of same time.

Monday May 12, 2014 #

10 AM

running 18:18 intensity: (2:29 @0) + (49 @1) + (5:58 @2) + (9:02 @3) 1.85 mi (9:53 / mi) +15m 9:38 / mi
ahr:130 max:142 shoes: Asics GT-2000

strength 51:33 intensity: (48:43 @0) + (2:22 @1) + (28 @2)
ahr:97 max:126 weight:162lbs

running 22:33 intensity: (5:08 @0) + (1:10 @1) + (2:33 @2) + (9:58 @3) + (3:44 @4) 2.22 mi (10:09 / mi) +10m 10:01 / mi
ahr:130 max:152 shoes: Asics GT-2000

Saturday May 10, 2014 #

bike 22:00 [3]

To the bike shop to get birthday items for Adam. Then to the candy shop to get items for B for Mother's Day. Then home.

Friday May 9, 2014 #

3 PM

running 37:31 intensity: (4:16 @0) + (2:52 @1) + (6:35 @2) + (12:45 @3) + (11:01 @4) + (2 @5) 3.7 mi (10:08 / mi) +39m 9:49 / mi
ahr:135 max:158 shoes: Asics GT-2000

Thursday May 8, 2014 #

strength 1:01:00 [3]
weight:162lbs

bike 56:00 [2]

Biking to the bank to deposit O-proceeds from Sunday. Then to the post office to buy stamps for the club. Later on biking to and from the gym.

Wednesday May 7, 2014 #

5 PM

running 43:22 intensity: (9:22 @0) + (3:39 @1) + (8:58 @2) + (8:54 @3) + (12:12 @4) + (17 @5) 4.13 mi (10:30 / mi) +31m 10:15 / mi
ahr:130 max:158

Tuesday May 6, 2014 #

strength 57:00 [3]
weight:162lbs

bike 26:00 [2]

To the gym. Then home.

Monday May 5, 2014 #

4 PM

running 38:55 intensity: (5:15 @0) + (6:46 @1) + (15:46 @2) + (10:24 @3) + (44 @4) 3.64 mi (10:41 / mi) +41m 10:20 / mi
ahr:125 max:149 shoes: Asics GT-2000

Saturday May 3, 2014 #

10 AM

running 40:09 intensity: (12:29 @0) + (38 @1) + (5:03 @2) + (15:32 @3) + (6:11 @4) + (16 @5) 3.77 mi (10:39 / mi) +40m 10:19 / mi
ahr:133 max:181 shoes: Asics GT-2000

Time includes running of 30 min. Hip still fine.

Friday May 2, 2014 #

12 PM

bike 26:00 [2]

strength 58:00 [3]
weight:165lbs

Thursday May 1, 2014 #

3 PM

running 33:21 intensity: (8:00 @1) + (25:21 @3) 2.86 mi (11:40 / mi) +36m 11:13 / mi
shoes: Asics GT-2000

Checking the course for Sunday to see if stakes were usable at all points. A little soggy underfoot. I hope it doesn't make the newbies unhappy. Total of 25:20 spent running. Forgot the HR monitor.

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