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Training Log Archive: dcady

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  strength10 8:43:00
  running9 5:33:07 31.64 50.92 193
  mapping1 3:06:00
  walking8 1:01:06 2.19 3.52 18
  run/walk8 45:29 3.27(13:55) 5.26(8:39) 8
  Total20 19:08:42 37.09 59.69 219
  [1-5]20 18:50:02
averages - sleep:8 weight:160.5lbs

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Wednesday Dec 31, 2014 #

strength 52:00 [2]

Tuesday Dec 30, 2014 #

2 PM

run/walk warm up/down 9:04 intensity: (7:34 @0) + (1:21 @1) + (9 @2) 0.6 mi (15:05 / mi)
ahr:97 max:129 shoes: Asics GT-2000-3

running tempo 30:02 intensity: (2 @0) + (21 @1) + (1:41 @2) + (12:34 @3) + (15:24 @4) 3.26 mi (9:13 / mi) +18m 9:03 / mi
ahr:145 max:157 shoes: Asics GT-2000-3

14 min at tempo pace of 8:45 around park.

run/walk warm up/down 6:02 intensity: (1:11 @0) + (1:14 @1) + (3:37 @2) 0.44 mi (13:34 / mi) +7m 12:56 / mi
ahr:123 max:134 shoes: Asics GT-2000-3

Monday Dec 29, 2014 #

4 PM

strength 53:00 [1]
weight:159lbs

Sunday Dec 28, 2014 #

10 AM

run/walk warm up/down 5:00 [0] 0.35 mi (14:06 / mi)
ahr:89 max:106 shoes: Asics GT-2000-3

running long 53:05 intensity: (29 @0) + (25 @1) + (13:02 @2) + (31:06 @3) + (8:03 @4) 5.28 mi (10:04 / mi) +40m 9:50 / mi
ahr:139 max:151 shoes: Asics GT-2000-3

walking warm up/down 5:51 intensity: (4:24 @0) + (38 @1) + (23 @2) + (26 @3) 0.3 mi (19:47 / mi) +1m 19:34 / mi
ahr:111 max:145 shoes: Asics GT-2000-3

Saturday Dec 27, 2014 #

5 PM

strength 49:00 [1]
weight:162lbs

Not a lot of activity at the gym at 5 PM on Saturday afternoon.
C • Been there done that 1

Friday Dec 26, 2014 #

3 PM

run/walk warm up/down 3:05 [1] 0.24 mi (12:36 / mi)
shoes: Asics GT-2000-3

running 30:38 [3] 3.21 mi (9:33 / mi) +17m 9:23 / mi
shoes: Asics GT-2000-3

Finally the head cold ran its course and I could get back to running. Lots of people in the park at 4 PM. Weather: 46 F, SW10, 54% RH, sunny.

walking warm up/down 6:54 [1] 0.37 mi (18:51 / mi) +1m 18:42 / mi
shoes: Asics GT-2000-3

Monday Dec 15, 2014 #

strength 1:00:00 [1]
weight:161lbs

Extra time due to a 5 minute walking warm up and going a little more slowly than usual.

Sunday Dec 14, 2014 #

Note
slept:8.0

This is a recovery week so the plan is three runs of 30 min at a reasonable pace. Recovery weeks are every fourth week.

Also of note...last week I sent in my entry for the lottery for the Cherry Blossom 10 miler in Washington DC in April.

Also...Adam wants to go orienteer in the Yukon this summer. There's an idea.
C • Plans 2
10 AM

run/walk warm up/down 4:01 [1] 0.29 mi (13:51 / mi)
shoes: Asics GT-2000-3

running 30:02 [2] 3.21 mi (9:21 / mi) +16m 9:13 / mi
shoes: Asics GT-2000-3

37F, W9, overcast and damp. First run on new shoes. Yay.

walking warm up/down 4:15 [1] 0.22 mi (19:19 / mi)
shoes: Asics GT-2000-3

Friday Dec 12, 2014 #

11 AM

strength 48:00 [1]
weight:160lbs

Had to skip the crunches due to bad back (muscles). Went in mid-day after dentist appointment. No pretty girls, only old men, like me.

Thursday Dec 11, 2014 #

11 AM

walking warm up/down 19:00 [1]
shoes: Asics GT-2000

running tempo 24:00 [3]
shoes: Asics GT-2000

Tempo pace of about 8:45/mi for 14 minutes on the treadmill. Pretty slippery and snowy outside but as I ran on the treadmill I saw runners running by outside - but they were in a group. These tempo runs are easier to do on the treadmill anyway. Watched two episodes of "Parks and Recreation."

Wednesday Dec 10, 2014 #

strength 50:00 [1]
weight:160lbs

Tuesday Dec 9, 2014 #

11 AM

run/walk warm up/down 3:00 [1] 0.22 mi (13:20 / mi) +1m 13:09 / mi
shoes: Asics GT-2000

running 30:15 [2] 3.17 mi (9:33 / mi) +39m 9:11 / mi
shoes: Asics GT-2000

44F, N7, sunny, barometer falling.

walking warm up/down 5:28 [1] 0.27 mi (20:13 / mi) +6m 18:55 / mi
shoes: Asics GT-2000

Monday Dec 8, 2014 #

11 AM

strength 51:00 [1]
weight:159lbs

Sunday Dec 7, 2014 #

10 AM

run/walk warm up/down 5:06 [1] 0.36 mi (14:11 / mi)
shoes: Asics GT-2000

running long 53:13 [3] 5.11 mi (10:25 / mi) +27m 10:15 / mi
shoes: Asics GT-2000

28F, NE10, sunny. Got as far as Shea's Theater.

walking warm up/down 5:19 [1] 0.3 mi (17:59 / mi) +6m 16:55 / mi
shoes: Asics GT-2000

Saturday Dec 6, 2014 #

Note

Inn the evening walked over to the North Park Theater to see "Homesman" which was really terrific. It was a 34 minute walk. Very doable in the nice weather. How great is it to live with walking distance of a movie theater?
10 AM

strength 51:00 [1]
weight:161lbs

Friday Dec 5, 2014 #

mapping 3:06:00 [1]

Chilly but I found a pair of gloves that work pretty good in the cold. Wore my new Salomon hiking shoes from REI and they worked well as well. Ran some errands on the way to the park which cut down on the amount of time I could spend there but useful knowledge was gained.


Went to a BFLO club meeting in the evening at Rainee's house.

Thursday Dec 4, 2014 #

strength 52:00 [1]

Wednesday Dec 3, 2014 #

4 PM

run/walk warm up/down 5:10 [1] 0.38 mi (13:38 / mi)
shoes: Asics GT-2000

running tempo 32:50 [3] 3.51 mi (9:21 / mi) +31m 9:06 / mi
shoes: Asics GT-2000

Tempo run, 13 minutes at 8:45 pace. Dark at the end but apparently my jacket is pretty reflective according to a biker who rode by and let me know.

walking warm up/down 3:52 [1] 0.21 mi (18:05 / mi) +1m 17:50 / mi
shoes: Asics GT-2000

Tuesday Dec 2, 2014 #

4 PM

strength 57:00 [1]
weight:162lbs

Had to kill some time on the bike waiting for a piece of equipment.

Monday Dec 1, 2014 #

12 PM

run/walk warm up/down 5:01 [1] 0.37 mi (13:40 / mi)
shoes: Asics GT-2000

running long 49:02 [3] 4.89 mi (10:02 / mi) +5m 10:00 / mi
shoes: Asics GT-2000

Discovering Buffalo. Down Humboldt Parkway to MLK Park, out Walden a little, and back past the Science Museum.

35F, W16, overcast.

walking warm up/down 10:27 [1] 0.53 mi (19:54 / mi) +3m 19:33 / mi
shoes: Asics GT-2000

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