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Training Log Archive: RLShadow

In the 30 days ending Jun 30, 2022:

activity # timemileskm+ft
  Walking15 9:22:18 20.15(27:54) 32.43(17:20) 911
  Run/walk8 3:48:57 16.77(13:39) 26.99(8:29) 389
  Pickleball3 2:50:00
  Biking3 2:39:03 35.48(4:29) 57.1(2:47) 709
  Biking (stationary) 2 50:33 11.41(4:26) 18.36(2:45) 2000
  Orienteering1 45:47 2.25(20:21) 3.62(12:39) 353
  Strength1 20:00
  Total32 20:36:38 86.06 138.5 4362
  [1-5]32 15:12:33

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Thursday Jun 30, 2022 #

9 AM

Walking (Dog walk) 1:03:04 intensity: (28:57 @0) + (32:57 @1) + (42 @2) + (23 @3) + (5 @4) 2.33 mi (27:04 / mi) +168ft 25:20 / mi
ahr:93 max:139 shoes: Saucony Cohesion

Shadow Pines.

Wednesday Jun 29, 2022 #

9 AM

Run/walk 41:39 intensity: (1:43 @0) + (11:02 @1) + (15:10 @2) + (5:31 @3) + (7:25 @4) + (48 @5) 3.26 mi (12:47 / mi) +82ft 12:29 / mi
ahr:115 max:143 shoes: Hoka Arahi

With trailsnail. Tried to do 1 min run / 1 min walk. Did a 2.5 min run on a downhill section, otherwise stuck to the plan pretty well.

Walking (Lawn mowing) 16:40 intensity: (55 @0) + (2:02 @1) + (38 @2) + (1:09 @3) + (5:04 @4) + (6:52 @5) 0.41 mi (40:38 / mi)
ahr:130 max:155 shoes: Hoka Arahi

Back yard.
12 PM

Walking (Dog walk) 38:02 intensity: (4:31 @0) + (32:41 @1) + (14 @2) + (20 @3) + (16 @4) 1.64 mi (23:12 / mi) +77ft 22:12 / mi
ahr:96 max:137

Walking with Teddy in the southern section of Shadow Pines, to get a sense of the area.

Monday Jun 27, 2022 #

9 AM

Run/walk (Dog walk) 31:54 intensity: (22 @0) + (3:16 @1) + (5:17 @2) + (15:14 @3) + (7:00 @4) + (45 @5) 2.29 mi (13:56 / mi) +163ft 13:03 / mi
ahr:123 max:148 shoes: Hoka Arahi

Gosnell field, with Teddy and trailsnail.

Sunday Jun 26, 2022 #

4 PM

Walking 34:13 intensity: (33:55 @0) + (18 @1) 1.44 mi (23:42 / mi) +49ft 22:58 / mi
ahr:74 max:93

Saturday Jun 25, 2022 #

9 AM

Walking (Lawn mowing) 24:50 intensity: (6 @0) + (1:58 @1) + (6:47 @2) + (11:53 @3) + (4:06 @4) 0.77 mi (32:15 / mi)
ahr:122 max:137 shoes: Saucony Cohesion

Front yard. Have my regular mower back. Thanks to trailsnail for lending me hers for two mowings.
3 PM

Biking 40:27 intensity: (5:13 @0) + (16:20 @1) + (8:08 @2) + (9:03 @3) + (1:26 @4) + (17 @5) 9.02 mi (4:29 / mi) +83ft 4:27 / mi
ahr:108 max:151 shoes: Dave Scott Ironman Centurian (

Short ridge, but it included 3x1mile intervals.

Thursday Jun 23, 2022 #

9 AM

Run/walk (Dog walk) 24:49 intensity: (45 @0) + (6:21 @1) + (10:19 @2) + (6:59 @3) + (25 @4) 1.75 mi (14:11 / mi) +114ft 13:22 / mi
ahr:114 max:130 shoes: Hoka Arahi

Gosnell field, with trailsnail and Teddy. Generally ran 60 sec, walked 60 sec.

Wednesday Jun 22, 2022 #

11 AM

Run/walk (Dog walk) 10:55 intensity: (15 @0) + (2:46 @1) + (5:43 @2) + (2:11 @3) 0.84 mi (13:00 / mi)
ahr:113 max:123 shoes: Hoka Clifton 4

Walk/run on the HJ trail with Teddy. Then a stop at the Unger Nature Center trail for him to cool off in the stream. Tried to increase the ratio of running to walking a bit.

Run/walk (Dog walk) 6:08 intensity: (14 @0) + (18 @1) + (1:46 @2) + (2:11 @3) + (1:39 @4) 0.49 mi (12:31 / mi) +27ft 11:54 / mi
ahr:121 max:135 shoes: Hoka Clifton 4

Run/walk part of the way back to the car. Then Teddy and I both ran out of gas, so it was walking from then on.

Tuesday Jun 21, 2022 #

12 PM

Walking 40:05 intensity: (39:00 @0) + (1:05 @1) 1.62 mi (24:42 / mi) +58ft 23:54 / mi
ahr:79 max:107

Monday Jun 20, 2022 #

11 AM

Run/walk 41:15 intensity: (34 @0) + (11:43 @1) + (15:57 @2) + (12:22 @3) + (39 @4) 3.01 mi (13:42 / mi)
ahr:114 max:133 shoes: Hoka Arahi

Goal was to cover 3 miles, which I managed to do. Generally, 40-45 sec running, 70-75 sec walking. In approx the last mile, I reduced the walking breaks to around 60 sec.

Sunday Jun 19, 2022 #

Event: ROC - Powder Mills Park
 
12 PM

Orienteering 45:47 intensity: (3:22 @0) + (21:26 @1) + (13:23 @2) + (7:09 @3) + (27 @4) 2.25 mi (20:21 / mi) +353ft 17:43 / mi
ahr:107 max:137 shoes: Adidas Terrex

Powder Mills Orange course.

Orange - Splits

Saturday Jun 18, 2022 #

11 AM

Pickleball 1:00:00 [2]

Four games, Webster Rec, indoors.
1 PM

Walking (Lawn mowing) 56:08 intensity: (16 @0) + (3:50 @1) + (2:57 @2) + (5:35 @3) + (5:36 @4) + (37:54 @5) 1.37 mi (40:58 / mi)
ahr:139 max:158 shoes: Saucony Cohesion

Using trailsnail's electric mower again, while mine is on the fritz.

Friday Jun 17, 2022 #

10 AM

Run/walk 24:36 intensity: (33 @0) + (3:09 @1) + (7:33 @2) + (10:39 @3) + (2:42 @4) 1.8 mi (13:40 / mi) +3ft 13:39 / mi
ahr:119 max:139 shoes: Hoka Arahi

Sciatica issue seems to be resolved. Still have some tightness/discomfort (minor) in the hamstring I injured 1.5 years ago. And my low red blood cell count limits my stamina. But this was better than my last attempt, 4 days ago, so that's progress.

Thursday Jun 16, 2022 #

9 AM

Biking (stationary) 7:42 intensity: (48 @0) + (1:19 @1) + (47 @2) + (1:57 @3) + (2:07 @4) + (44 @5) 2.03 mi (3:48 / mi) +100ft 3:37 / mi
ahr:120 max:147

Campus Loop. Time trial. Only beat my ghost by 2 seconds which was disappointing.

Avg 16.0 mph, 141 watts, on bike #1.

1376/3987 overall, 68/425 in age group.

HR data was from Garmin, which I find a lot less reliable looking than from the Apple watch. But the bike said my avg was 130 bpm.

Biking (stationary) 18:09 intensity: (2:35 @1) + (4:48 @2) + (10:34 @3) + (12 @4) 4.01 mi (4:32 / mi) +500ft 4:03 / mi
ahr:118 max:137

Bent Spoke loop, after taking a short break.

Lost to my ghost by nearly a minute, but I was a bit wiped out from the Campus Loop time trial.

Avg 13.3 mph, 115 watts.

Bike HR said avg 122 bpm.
12 PM

Walking 25:08 intensity: (24:51 @0) + (17 @1) 1.0 mi (25:06 / mi) +65ft 23:38 / mi
ahr:77 max:95

Wednesday Jun 15, 2022 #

9 AM

Biking 1:00:07 intensity: (1:05 @0) + (4:27 @1) + (10:21 @2) + (13:25 @3) + (6:59 @4) + (23:50 @5) 13.37 mi (4:30 / mi) +446ft 4:22 / mi
ahr:131 max:165 shoes: Dave Scott Ironman Centurian (

Two days in a row. Same distance as yesterday but totally different route. A bit hillier. Still skeptical about HR data from the Garmin. Apple watch said avg 93, max 126.
3 PM

Walking (Dog walk) 25:29 intensity: (25:10 @0) + (19 @1) 1.03 mi (24:44 / mi) +87ft 22:54 / mi
ahr:80 max:93 shoes: Adidas Terrex

Gosnell. Teddy got in a couple of swamps so I think had to drive him, muddy and all, to Vosburg Hollow to get rinsed off in some cleaner water.

Tuesday Jun 14, 2022 #

9 AM

Biking 58:29 intensity: (4:00 @0) + (13:15 @1) + (22:37 @2) + (13:25 @3) + (3:06 @4) + (2:06 @5) 13.09 mi (4:28 / mi) +180ft 4:25 / mi
ahr:113 max:155 shoes: Dave Scott Ironman Centurian (

Monday Jun 13, 2022 #

9 AM

Run/walk 21:16 intensity: (2:28 @0) + (5:19 @1) + (8:51 @2) + (4:38 @3) 1.44 mi (14:46 / mi)
ahr:110 max:129 shoes: Hoka Arahi

Really pathetic walk/run this morning, because I was having sciatica issues which caused pain in my upper right leg. Had to stop repeatedly to stretch out to get some temporary relief. Saw a chiro later in the morning, and I'm feeling better already.
3 PM

Walking 25:58 intensity: (25:19 @0) + (39 @1) 1.14 mi (22:43 / mi) +55ft 21:44 / mi
ahr:80 max:93

7 PM

Pickleball 50:00 [2]

Webster Rec, indoors.

Sunday Jun 12, 2022 #

9 AM

Walking (Lawn mowing) 35:08 intensity: (2:48 @0) + (3:18 @1) + (1:24 @2) + (7:41 @3) + (7:33 @4) + (12:24 @5) 0.92 mi (38:11 / mi)
ahr:127 max:153

Front.

Walking (Lawn mowing) 18:17 intensity: (1:45 @0) + (57 @1) + (44 @2) + (10:17 @3) + (3:54 @4) + (40 @5) 0.38 mi (48:05 / mi)
ahr:116 max:144

Back
3 PM

Pickleball 1:00:00 [2]

Webster Rec, indoors. First time playing there in quite a while.

Wednesday Jun 8, 2022 #

9 AM

Run/walk (Dog walk) 26:25 intensity: (56 @0) + (9:24 @1) + (9:59 @2) + (5:54 @3) + (12 @4) 1.89 mi (13:59 / mi)
ahr:111 max:133 shoes: Hoka Arahi

First attempt at running in ages. With Teddy and trailsnail. Generally ran for a little less than a minute, walked for a little more than a minute. Had some discomfort in my lower left hamstring area. Otherwise, felt OK.

Tuesday Jun 7, 2022 #

9 AM

Biking (stationary) 24:42 intensity: (1:46 @1) + (5:42 @2) + (3:00 @3) + (12:38 @4) + (1:36 @5) 5.37 mi (4:36 / mi) +1400ft 3:41 / mi
ahr:127 max:141

Billy Goat Falls loop. Avg 13.1 mph, 127 watts.

1266/2002 overall, 65/159 in age group.
10 AM

Strength 20:00 [2]

Weight lifting in circuit room.

Monday Jun 6, 2022 #

11 AM

Walking (Dog walk) 33:52 intensity: (27:16 @0) + (5:48 @1) + (41 @2) + (7 @3) 1.38 mi (24:32 / mi)
ahr:86 max:121 shoes: Adidas Terrex

Mainly the big field at Finn Park.

Friday Jun 3, 2022 #

9 AM

Walking (Dog walk) 49:00 intensity: (43:11 @0) + (5:48 @1) + (1 @2) 2.03 mi (24:08 / mi) +132ft 22:44 / mi
ahr:82 max:111 shoes: Adidas Terrex

Gosnell.

Thursday Jun 2, 2022 #

1 PM

Walking (Lawn mowing) 31:09 intensity: (27 @0) + (1:31 @1) + (5:31 @2) + (22:47 @3) + (49 @4) + (4 @5) 0.76 mi (40:59 / mi)
ahr:121 max:140

Front yard. I really question some of the HR data.

Wednesday Jun 1, 2022 #

11 AM

Walking (Dog walk) 45:15 intensity: (43:20 @0) + (1:55 @1) 1.92 mi (23:34 / mi) +220ft 21:16 / mi
ahr:76 max:99 shoes: Adidas Terrex

Gosnell Woods and field, with Teddy. We beat the thunderstorm by about 10 minutes.

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