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Training Log Archive: dcady

In the 31 days ending Dec 31, 2021:

activity # timemileskm+m
  walking27 9:55:10 32.5(18:19) 52.3(11:23) 140
  running9 5:26:19 29.9(10:55) 48.12(6:47) 127
  stretching20 4:57:00
  strength9 2:24:00
  Total46 22:42:29 62.4 100.42 266
  [1-5]33 9:01:50
averages - sleep:10 weight:159.6lbs

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Friday Dec 31, 2021 #

12 PM

walking 48:11 intensity: (18:53 @0) + (20:25 @1) + (8:53 @2) 2.2 mi (21:54 / mi) +12m 21:31 / mi
ahr:114 max:132 shoes: Asics Gel-Kayano 27

5 PM

stretching warm up/down 15:00 [0]

Wednesday Dec 29, 2021 #

Note
weight:162lbs

Cataract surgery on L eye this AM. Seems to have gone well.
C • Cataract surgery 2

Tuesday Dec 28, 2021 #

12 PM

walking warm up/down 3:14 [0] 0.19 mi (17:00 / mi)
ahr:81 max:86 shoes: Asics Gel-Kayano 27

running 40:04 intensity: (56 @0) + (14 @1) + (12:46 @2) + (26:08 @3) 3.67 mi (10:55 / mi) +22m 10:43 / mi
ahr:137 max:146 shoes: Asics Gel-Kayano 27

1 PM

walking warm up/down 5:03 intensity: (3:45 @0) + (52 @1) + (9 @2) + (17 @3) 0.27 mi (18:41 / mi) +4m 17:58 / mi
ahr:110 max:139 shoes: Asics Gel-Kayano 27

stretching warm up/down 14:00 [0]

Sunday Dec 26, 2021 #

10 AM

walking warm up/down 3:13 intensity: (2:35 @0) + (37 @1) + (1 @3) 0.2 mi (16:05 / mi)
ahr:94 max:119 shoes: Asics Gel-Kayano 27

running 39:12 intensity: (37 @0) + (1:01 @1) + (25:02 @2) + (12:32 @3) 3.48 mi (11:16 / mi) +29m 10:59 / mi
ahr:132 max:143 shoes: Asics Gel-Kayano 27

11 AM

stretching warm up/down 15:00 [0]

walking warm up/down 5:14 intensity: (3:56 @0) + (45 @1) + (21 @2) + (12 @3) 0.27 mi (19:22 / mi) +4m 18:36 / mi
ahr:109 max:138 shoes: Asics Gel-Kayano 27

Thursday Dec 23, 2021 #

12 PM

walking 38:25 intensity: (37:58 @0) + (26 @1) + (1 @3) 1.95 mi (19:43 / mi)
ahr:80 max:115

5 PM

strength (calesthenics) 16:00 [3]

stretching warm up/down 15:00 [0]

Wednesday Dec 22, 2021 #

11 AM

walking warm up/down 3:45 intensity: (3:44 @0) + (1 @3) 0.23 mi (16:19 / mi)
ahr:91 max:108 shoes: Asics Gel-Kayano 27

running 40:04 intensity: (52 @0) + (33 @1) + (11:02 @2) + (27:10 @3) + (23 @4) + (4 @5) 3.61 mi (11:06 / mi) +5m 11:03 / mi
ahr:136 max:160 weight:158lbs shoes: Asics Gel-Kayano 27

walking warm up/down 4:14 intensity: (3:02 @0) + (30 @1) + (28 @2) + (14 @3) 0.21 mi (20:09 / mi)
ahr:109 max:140 shoes: Asics Gel-Kayano 27

1 PM

stretching warm up/down 15:00 [0]

Tuesday Dec 21, 2021 #

4 PM

strength (calesthenics) 16:00 [3]

walking 15:21 [0] 0.95 mi (16:09 / mi)
ahr:93 max:104 shoes: Asics Gel-Kayano 27

walking 15:36 intensity: (15:30 @0) + (6 @1) 0.92 mi (16:57 / mi) +10m 16:25 / mi
ahr:94 max:113 shoes: Asics Gel-Kayano 27

5 PM

stretching warm up/down 15:00 [0]

Monday Dec 20, 2021 #

11 AM

walking warm up/down 3:30 intensity: (3:29 @0) + (1 @3) 0.22 mi (15:55 / mi)
ahr:79 max:84 shoes: Asics Gel-Kayano 27

running 40:00 intensity: (26 @0) + (6:53 @1) + (25:58 @2) + (6:32 @3) + (11 @4) 3.6 mi (11:07 / mi) +17m 10:57 / mi
ahr:129 max:149 slept:10.0 shoes: Asics Gel-Kayano 27

walking warm up/down 6:03 intensity: (5:07 @0) + (32 @1) + (23 @2) + (1 @3) 0.32 mi (18:54 / mi) +4m 18:17 / mi
ahr:103 max:133 shoes: Asics Gel-Kayano 27

12 PM

stretching warm up/down 15:00 [0]

Saturday Dec 18, 2021 #

10 AM

walking 15:37 intensity: (15:35 @0) + (2 @3) 0.82 mi (19:02 / mi) +1m 18:56 / mi
ahr:87 max:107 shoes: Garmont Lagorai GTX

12 PM

strength (calesthenics) 16:00 [3]

stretching warm up/down 15:00 [0]

Friday Dec 17, 2021 #

11 AM

walking warm up/down 3:35 [0] 0.22 mi (16:17 / mi)
ahr:87 max:91 shoes: Asics Gel-Kayano 27

running 35:35 intensity: (25 @0) + (38 @1) + (14:23 @2) + (19:25 @3) + (44 @4) 3.29 mi (10:49 / mi) +15m 10:40 / mi
ahr:136 max:156 shoes: Asics Gel-Kayano 27

Sunny but super windy by the lake. Picked up some bread on the way home.

walking warm up/down 12:16 intensity: (11:12 @0) + (37 @1) + (6 @2) + (21 @3) 0.69 mi (17:47 / mi) +8m 17:10 / mi
ahr:107 max:145 shoes: Asics Gel-Kayano 27

12 PM

stretching warm up/down 15:00 [0]

Thursday Dec 16, 2021 #

6 PM

strength (calesthenics) 16:00 [3]

Wednesday Dec 15, 2021 #

12 PM

walking warm up/down 3:09 [0] 0.19 mi (16:34 / mi)
ahr:86 max:92 shoes: Asics Gel-Kayano 27

running 35:08 intensity: (53 @0) + (2:40 @1) + (13:40 @2) + (15:06 @3) + (2:49 @4) 3.09 mi (11:22 / mi) +2m 11:21 / mi
ahr:134 max:154 weight:159lbs shoes: Asics Gel-Kayano 27

46 degrees + rain + wind.

walking warm up/down 4:39 intensity: (3:00 @0) + (40 @1) + (54 @2) + (5 @3) 0.23 mi (20:14 / mi)
ahr:113 max:137 shoes: Asics Gel-Kayano 27

Tuesday Dec 14, 2021 #

12 PM

strength (calesthenics) 16:00 [3]

1 PM

stretching warm up/down 15:00 [0]

walking 8:44 [0] 0.5 mi (17:28 / mi)
ahr:84 max:85 shoes: Asics Gel-Kayano 27

3 PM

walking 19:04 [0] 1.2 mi (15:53 / mi) +5m 15:42 / mi
ahr:81 max:85 shoes: Asics Gel-Kayano 27

Monday Dec 13, 2021 #

12 PM

walking warm up/down 3:29 intensity: (2:50 @1) + (39 @2) 0.22 mi (15:50 / mi)
ahr:122 max:125 shoes: Asics Gel-Kayano 27

running 36:09 intensity: (1:03 @2) + (24:07 @3) + (4:17 @4) + (6:42 @5) 3.37 mi (10:44 / mi) +29m 10:27 / mi
ahr:156 max:183 shoes: Asics Gel-Kayano 27

walking 6:11 intensity: (4:06 @0) + (1:22 @1) + (27 @2) + (16 @3) 0.34 mi (18:12 / mi) +3m 17:44 / mi
ahr:112 max:143 shoes: Asics Gel-Kayano 27

1 PM

stretching warm up/down 15:00 [0]

Sunday Dec 12, 2021 #

10 AM

walking 30:15 intensity: (29:00 @0) + (1:14 @1) + (1 @3) 1.7 mi (17:49 / mi) +4m 17:41 / mi
ahr:99 max:122

Saturday Dec 11, 2021 #

5 PM

strength (calesthenics) 16:00 [3]

stretching warm up/down 15:00 [0]

Friday Dec 10, 2021 #

9 AM

stretching warm up/down 15:00 [0]

11 AM

walking 19:32 intensity: (18:38 @0) + (53 @1) + (1 @3) 0.98 mi (20:00 / mi)
ahr:103 max:120

walking 13:37 intensity: (2:13 @0) + (2:23 @1) + (5:41 @2) + (1:50 @3) + (47 @4) + (43 @5) 0.73 mi (18:35 / mi) +16m 17:23 / mi
ahr:128 max:169

Thursday Dec 9, 2021 #

9 AM

walking 27:30 intensity: (27:29 @0) + (1 @3) 1.45 mi (18:58 / mi) +9m 18:35 / mi
ahr:88 max:95 shoes: Garmont Lagorai GTX

5 PM

strength (calesthenics) 16:00 [3]

stretching warm up/down 15:00 [0]

Wednesday Dec 8, 2021 #

4 PM

walking 36:08 intensity: (36:07 @0) + (1 @3) 1.73 mi (20:53 / mi) +2m 20:50 / mi
ahr:89 max:90 weight:159lbs

Tuesday Dec 7, 2021 #

10 AM

walking 7:41 [0] 0.57 mi (13:29 / mi)
ahr:89 max:103 shoes: Asics Gel-Kayano 27

walking 11:42 intensity: (11:41 @0) + (1 @3) 0.67 mi (17:28 / mi) +8m 16:53 / mi
ahr:88 max:101 shoes: Asics Gel-Kayano 27

4 PM

strength (calesthenics) 16:00 [3]

stretching warm up/down 14:00 [0]

Monday Dec 6, 2021 #

11 AM

stretching warm up/down 15:00 [0]

1 PM

walking 10:32 intensity: (10:31 @0) + (1 @3) 0.61 mi (17:13 / mi) +7m 16:37 / mi
ahr:90 max:107

walking 22:00 intensity: (21:55 @0) + (4 @1) + (1 @3) 1.21 mi (18:12 / mi)
ahr:87 max:112

Sunday Dec 5, 2021 #

8 AM

running warm up/down 7:34 intensity: (21 @0) + (3 @1) + (10 @2) + (16 @3) + (1:28 @4) + (5:16 @5) 0.73 mi (10:22 / mi) +4m 10:12 / mi
ahr:155 max:168 shoes: Asics Gel-Kayano 27

Warm up for the race.

running race 17:21 intensity: (23 @0) + (2 @1) + (4 @2) + (1:38 @3) + (4:34 @4) + (10:40 @5) 3.04 km (5:42 / km)
ahr:160 max:191 shoes: Asics Gel-Kayano 27

3K race around the Delaware Park Ring Road.

walking warm up/down 14:35 intensity: (29 @0) + (3:29 @1) + (4:05 @2) + (4:40 @3) + (1:14 @4) + (38 @5) 0.53 mi (27:31 / mi) +5m 26:47 / mi
ahr:133 max:167 shoes: Asics Gel-Kayano 27

10 AM

stretching warm up/down 15:00 [0]

Saturday Dec 4, 2021 #

11 AM

walking 43:43 intensity: (42:09 @0) + (1:25 @1) + (7 @2) + (2 @3) 2.55 mi (17:09 / mi)
ahr:89 max:126 shoes: Asics Gel-Kayano 27

5 PM

walking 23:09 intensity: (23:08 @0) + (1 @3) 1.16 mi (19:57 / mi)
ahr:81 max:103 shoes: Asics Gel-Kayano 27

Walking with B over to the tree lighting at Rotary Rink. Had to fight through the Santa pub crawl on Chippewa Street to get there. Afterwards had my first Tom and Jerry at the Flint Bar and Cafe. Nice!

walking 20:42 intensity: (19:23 @0) + (1:19 @1) 0.95 mi (21:47 / mi) +11m 21:01 / mi
ahr:108 max:114

Friday Dec 3, 2021 #

12 PM

walking 11:30 intensity: (11:10 @0) + (20 @1) 0.7 mi (16:25 / mi)
ahr:97 max:115 shoes: Asics Gel-Kayano 27

walking 10:30 [0] 1.23 mi (8:32 / mi) +9m 8:21 / mi
ahr:92 max:111 shoes: Asics Gel-Kayano 27

walking 27:22 [0] 1.43 mi (19:08 / mi) +13m 18:38 / mi
ahr:79 max:102 shoes: Asics Gel-Kayano 27

6 PM

stretching warm up/down 15:00 [0]

Thursday Dec 2, 2021 #

11 AM

strength (calesthenics) 16:00 [3]

stretching warm up/down 15:00 [0]

4 PM

walking 12:10 [0] 0.75 mi (16:13 / mi)
ahr:85 max:109 shoes: Asics Gel-Kayano 27

walking 13:14 intensity: (12:32 @0) + (42 @1) 0.64 mi (20:41 / mi) +7m 20:02 / mi
ahr:88 max:116 shoes: Asics Gel-Kayano 27

Wednesday Dec 1, 2021 #

12 PM

walking warm up/down 3:39 intensity: (3:38 @0) + (1 @3) 0.23 mi (15:53 / mi)
ahr:86 max:92 shoes: Asics Gel-Kayano 27

running 35:12 intensity: (22 @0) + (55 @1) + (17:47 @2) + (13:14 @3) + (2:54 @4) 3.17 mi (11:06 / mi) +6m 11:03 / mi
ahr:134 max:155 weight:160lbs shoes: Asics Gel-Kayano 27

walking warm up/down 7:06 intensity: (5:39 @0) + (32 @1) + (33 @2) + (22 @3) 0.34 mi (20:53 / mi)
ahr:109 max:142 shoes: Asics Gel-Kayano 27

1 PM

stretching warm up/down 14:00 [0]

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