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Training Log Archive: RLShadow

In the 30 days ending Nov 30, 2021:

activity # timemileskm+ft
  Pickleball14 12:40:00
  Run/walk12 5:20:33 25.71 41.37 423
  Walking5 3:10:45 7.77 12.51 458
  Biking (stationary) 7 2:53:00 38.01(4:33) 61.17(2:50) 1207
  Strength9 2:53:00
  "Running"2 16:12 1.4(11:34) 2.25(7:11)
  Total44 27:13:30 72.89 117.3 2088
  [1-5]44 24:49:15

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Tuesday Nov 30, 2021 #

9 AM

Pickleball 1:00:00 [1]

Eastside Y.
3 PM

Biking (stationary) warm up/down 3:57 [3] 1.0 mi (3:57 / mi)
ahr:101

Speedway loop, as sort of a warmup.

15.2 mph, 114 avg watts. 2608 out of 5493 overall. 151 out of 530 in my age group.

Biking (stationary) 7:59 [4] 2.03 mi (3:56 / mi) +31ft 3:53 / mi
ahr:121 max:130

Campus Loop. 15.3 mph. 127 watts avg. 1377 out of 3358 overall. 96 out of 353 in my age group.

Strength 3:00 [2]

Very short weight workout. Triceps pulldowns, and bicep curls (free weights; 35 lbs).

Monday Nov 29, 2021 #

10 AM

Strength 25:00 [2]

Bayview Y.
3 PM

Run/walk 24:36 intensity: (41 @1) + (2:19 @2) + (8:38 @3) + (12:19 @4) + (39 @5) 1.97 mi (12:29 / mi) +41ft 12:15 / mi
ahr:128 max:148 shoes: Hoka Arahi

Generally ran 2 min / walked 1 min or a bit less.

Sunday Nov 28, 2021 #

4 PM

Biking (stationary) 31:39 intensity: (3:29 @1) + (16:40 @2) + (11:30 @3) 6.98 mi (4:32 / mi) +323ft 4:21 / mi
ahr:113 max:126

"Sunday Afternoon" loop, at Webster Rec. Avg 116 watts. 13.2 mph avg.

1124 out of 1463 overall. 76 out of 121 in my age group.
5 PM

Pickleball 30:00 [1]

Two games of pickleball after the bike workout, at Webster Rec.

Friday Nov 26, 2021 #

10 AM

Biking (stationary) 8:10 [4] 2.03 mi (4:01 / mi) +31ft 3:58 / mi
ahr:116

Campus Loop, going pretty much all out. Avg watts 123.

1235 out of 2806 overall. 83 out of 310 in my age group.

Strength 25:00 [2]

Circuit room at the Bayview Y.
11 AM

Pickleball 40:00 [1]

Pickleball at the Bayview Y, using a borrowed paddle, and riskily playing in running shoes rather than court shoes. (I twisted my ankle badly once, while wearing running shoes.) I thought there would be a bumper crop of players on the day after Thanksgiving, but that wasn't the case. So I hadn't come prepared to play. Wound up playing 3 games.

Thursday Nov 25, 2021 #

9 AM

Run/walk race 24:04 intensity: (38 @1) + (1:43 @2) + (3:05 @3) + (17:31 @4) + (1:07 @5) 2.08 mi (11:34 / mi) +42ft 11:21 / mi
ahr:132 max:145 shoes: Hoka Arahi

Medved race from War Memorial. I clearly wasn't up for 5 miles, so I did the 2-mile. Grandson Fred ran sort-of with me -- we started out together, but I needed more walking breaks than he did. He finished in 22:42, 1:20 ahead of me. I was 100th out of 182. Small consolation for me: no one over 70 beat me. There are no official age categories in the 2-mile, but they show the ages of everyone.
1 PM

Walking (Dog walk) 29:00 intensity: (28:12 @0) + (48 @1) 1.19 mi (24:22 / mi)
ahr:86 max:97 shoes: Adidas Terrex

Wednesday Nov 24, 2021 #

9 AM

Biking (stationary) 31:59 [3] 6.91 mi (4:38 / mi) +225ft 4:29 / mi
ahr:103 max:115

Stump Puller loop, at Bayview Y. Avg watts 104.

1149 out of 1395 overall. 95 out of 124 in my age group.

Walking (Dog walk) 29:26 intensity: (2:16 @0) + (27:10 @1) 1.13 mi (26:02 / mi)
ahr:93 max:103

Tuesday Nov 23, 2021 #

9 AM

Pickleball 1:15:00 [2]

Eastside Y.
3 PM

Run/walk 20:22 intensity: (2:32 @1) + (5:08 @2) + (9:16 @3) + (3:12 @4) + (14 @5) 1.7 mi (11:59 / mi)
ahr:121 max:156 shoes: Hoka Arahi

Run/walk with Teddy. Generally did 1:15 run / 0:45 walk.

Monday Nov 22, 2021 #

9 AM

Biking (stationary) 28:53 [3] 6.33 mi (4:34 / mi) +187ft 4:26 / mi
ahr:106 max:125

Quicksilver loop, at Bayview Y. Avg watts: 103. 1180th out of 1396 overall. 92nd out of 127 in my age group. Not good at all ...
10 AM

Strength 15:00 [2]

Short fitness room workout after biking. The circuit room was too crowded to do the usual circuit.
7 PM

Pickleball 1:00:00 [2]

Webster Rec.

Sunday Nov 21, 2021 #

12 PM

Walking (Dog walk) 54:22 intensity: (53:03 @0) + (1:19 @1) 2.31 mi (23:32 / mi) +22ft 23:19 / mi
ahr:78 max:104 shoes: Adidas Terrex

Semi-long walk with Teddy, over to Finn Park. I was way overdressed -- OK at first, but not after 20 minutes or so.

Saturday Nov 20, 2021 #

2 PM

Run/walk 36:34 intensity: (8 @0) + (15 @1) + (4:56 @2) + (15:58 @3) + (14:18 @4) + (59 @5) 2.93 mi (12:29 / mi) +94ft 12:07 / mi
ahr:128 max:153 shoes: Hoka Arahi

From my son's house off of Clover. Trailsnail did a run with my grandson Fred, to help prepare for the 5-mile Thanksgiving day race downtown. It's been around 3 weeks since the end of Fred's XC season, so it didn't go great for Fred. Lots of walking, in fact I caught up with them right around the turn-around point.

I tried to run 2 min / walk 1 min.

Friday Nov 19, 2021 #

10 AM

Strength 20:00 [2]

Circuit room at Bayview Y.
11 AM

Pickleball 15:00 [2]

Bayview Y. Very crowded; 3 courts playing, 12 players waiting. Only played one game as a result.

Thursday Nov 18, 2021 #

9 AM

Pickleball 1:00:00 [2]

Eastside Y.
3 PM

Run/walk 20:11 intensity: (1:43 @1) + (5:23 @2) + (4:42 @3) + (6:48 @4) + (1:35 @5) 1.65 mi (12:14 / mi)
ahr:126 max:174 shoes: Hoka Arahi

With Teddy. GPS HR monitor said I hit 172 bpm but that's very hard for me to believe. I took a manual pulse right at the beginning of my walking break after that, and if was in the 140's.

Tried doing 3 min run / 1 min walk.

Wednesday Nov 17, 2021 #

10 AM

Run/walk 34:29 intensity: (10 @0) + (1:30 @1) + (6:39 @2) + (16:05 @3) + (9:33 @4) + (32 @5) 2.6 mi (13:16 / mi) +140ft 12:37 / mi
ahr:125 max:144 shoes: Saucony Cohesion

HJ trail, with trailsnail. Tried for 1 min run / 1 min walk. Often cut the walk breaks slightly short. Overall, very slow.

"Running" 7:27 intensity: (8 @0) + (9 @1) + (9 @2) + (56 @3) + (6:01 @4) + (4 @5) 0.65 mi (11:28 / mi)
ahr:131 max:140 shoes: Hoka Arahi

Short run on our street, with Teddy, since he was miffed I didn't take him on the first run this morning. I managed to run pretty nearly continuously, except for one short stop for him.

Tuesday Nov 16, 2021 #

9 AM

Pickleball 1:00:00 [2]

Eastside Y.
3 PM

Walking (Dog walk) 10:15 intensity: (8:42 @0) + (1:30 @1) + (3 @2) 0.42 mi (24:24 / mi)
ahr:88 max:110 shoes: Adidas Terrex

Short walk with Teddy, at the Four-Mile Creek Nature Preserve on Rt. 250 just south of Plank. Not to be confused (although I'm sure it is) with Four-Mile Creek Preserve at Phillips and Lake. It was very disappointing, because there were a total of 0.42 miles of trails. Too bad, because the woods were very nice (open, with a stone wall, and some mappable boulders -- really mappable, not like the 12-inch or so ones that get mapped at some of our venues). But way way too small for any sort of orienteering.

Walking (Dog walk) 19:43 [1] 0.97 mi (20:20 / mi) +5ft 20:14 / mi
ahr:80 max:83 shoes: Adidas Terrex

I decided Teddy needed more of a walk, so we did a loop around North Ponds Park.

Monday Nov 15, 2021 #

9 AM

Strength 25:00 [2]

Bayview Y circuit room.

Sunday Nov 14, 2021 #

12 PM

Run/walk 21:05 intensity: (20 @0) + (2:34 @1) + (7:32 @2) + (8:30 @3) + (2:09 @4) 1.73 mi (12:11 / mi) +12ft 12:06 / mi
ahr:119 max:138 shoes: Hoka Arahi

Run/walk with granddog Teddy. Tried to do 2 min run / 1 min walk and for the most part succeeded. I even cut the walking breaks short a few times.

"Running" 8:45 intensity: (20 @0) + (8 @1) + (44 @2) + (4:56 @3) + (1:53 @4) + (44 @5) 0.75 mi (11:40 / mi)
ahr:125 max:143 shoes: Hoka Arahi

I dropped Teddy off, and went out for a short run. My goal was to run continuously for a mile, which I didn't achieve, but I made it to 0.75 miles, which is by far the longest I've run w/o walking for quite a while.

Saturday Nov 13, 2021 #

3 PM

Pickleball 1:15:00 [2]

Webster Rec center.

Friday Nov 12, 2021 #

9 AM

Biking (stationary) 33:06 intensity: (3:02 @0) + (23:36 @1) + (6:28 @2) 6.91 mi (4:47 / mi) +250ft 4:38 / mi
ahr:103 max:119

Farmers Bluff loop on Expresso bike at Bayview Y. Avg watts 96.

Not very good relative to others; 48th out of 63 in my age group. 673rd out of 770 for all ages. The top rider in my age group had a time of 15:49 which is almost unbelievable. That would be an average of somewhere around 26 mph.

Thursday Nov 11, 2021 #

8 AM

Pickleball 1:10:00 [2]

Eastside Y.

Wednesday Nov 10, 2021 #

9 AM

Run/walk 37:43 intensity: (3:25 @0) + (6:33 @1) + (10:23 @2) + (10:49 @3) + (6:33 @4) 3.0 mi (12:34 / mi) +12ft 12:31 / mi
ahr:115 max:136 shoes: Hoka Arahi

Run/walk with trailsnail. FIrst 1.3 miles was also with granddog Teddy.

Tried to run 2 min / walk 1 min but often I had to cut the runs short.

Tuesday Nov 9, 2021 #

9 AM

Strength 25:00 [2]

Circuit workout at the Bayview Y.

Monday Nov 8, 2021 #

9 AM

Walking hills 47:58 intensity: (44:09 @0) + (3:48 @1) + (1 @2) 1.75 mi (27:24 / mi) +209ft 24:37 / mi
ahr:77 max:97 shoes: Saucony Cohesion

Glen Edith hill, partly for a workout, partly to try out the Garmin FR 235 that I just bought, to compare to the Apple Watch. As of now, I can't figure out how to get the tracks from the 235 only my computer, so this is just the track from the Apple watch. I wasn't impressed by the HR monitor function which was the main reason I got the 235. It said my pulse was around 100 while walking downhill. A manual check of my pulse said it was more like 70, and the Apple watch agree pretty well with the manual check.

Walking 1 [0] +222ft
ahr:99 max:127

Track from the FR 235.
Finally figured out one way at least to get tracks from the FR 235 into AP. This one took a few steps so I'm still looking for easier ways.
2 PM

Run/walk 1 [2] 0.0 mi +4ft null / mi
ahr:121 max:136 shoes: Hoka Arahi

Again trying out the Garmin 235, but these tracks are from the Apple watch because I still haven't sorted out how to get the 235 tracks into AP.

This time, the 235 HR seemed correct. I had it higher on my arm, and quite tight.

Generally 2 min walk / 1 min run, but I reduced the run times towards the end.

Run/walk 20:49 intensity: (17 @0) + (58 @1) + (1:55 @2) + (12:02 @3) + (5:29 @4) + (8 @5) 1.7 mi (12:15 / mi) +2ft 12:14 / mi
ahr:124 max:151

Track from the FR235 for this walk/run.

Run/walk 1 [0] +2ft
ahr:124 max:151

From FR 235, GPX file. Don't want to use this again; the recorded splits did not come through.

Saturday Nov 6, 2021 #

12 PM

Pickleball 1:00:00 [2]

Bayview Y.
2 PM

Pickleball 45:00 [1]

Webster Park. No games played; hit around for quite a while with grandson Fred and two kids a bit younger than him (grandchildren of a fellow pickleball player, visiting here from Morocco), then hit around with the mother of the two kids.

Friday Nov 5, 2021 #

4 PM

Strength 25:00 [2]

Bayview Y circuit room.

Thursday Nov 4, 2021 #

9 AM

Pickleball 1:00:00 [3]

Eastside Y.
3 PM

Run/walk 22:10 intensity: (3:15 @2) + (5:26 @3) + (11:21 @4) + (2:08 @5) 1.8 mi (12:19 / mi) +20ft 12:11 / mi
ahr:130 max:146 shoes: Hoka Arahi

Another run/walk with grand-dog Teddy. I got him up to 1.8 miles -- my goal was 2 miles but I could tell he was out of gas just before we got to 2. I attempted to do 2 min running / 1 min walking but there were times I didn't quite make the 2 minutes.

Wednesday Nov 3, 2021 #

9 AM

Biking (stationary) 27:17 [3] 5.82 mi (4:41 / mi) +160ft 4:34 / mi
ahr:108

Bayview Y. Twice around the Lost Trail loop. Avg watts: 95. Avg speed 12.8 mph.
10 AM

Strength 10:00 [2]

Bayview Y, circuit room. All upper body stuff.
2 PM

Run/walk 19:02 intensity: (6:11 @2) + (1:25 @3) + (8:44 @4) + (2:42 @5) 1.53 mi (12:28 / mi) +4ft 12:26 / mi
ahr:130 max:151 shoes: Hoka Arahi

Run-walk with our grand-dog Teddy. He did pretty well after the first minute or so, when he thought I was playing so he'd get in front of me and semi jump up towards me. He settled in pretty quickly though. I think 1.5 miles was about his limit for now.

Tuesday Nov 2, 2021 #

9 AM

Pickleball 50:00 [2]

Eastside Y.
3 PM

Run/walk 39:25 intensity: (5:20 @2) + (14:40 @3) + (16:13 @4) + (3:12 @5) 3.02 mi (13:03 / mi) +24ft 12:57 / mi
ahr:129 max:150 shoes: Hoka Arahi

Run/walk 1 [0] 0.0 mi +26ft null / mi

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