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Training Log Archive: RLShadow

In the 31 days ending Jul 31, 2021:

activity # timemileskm+ft
  Run/walk9 5:18:28 25.48(12:30) 41.01(7:46) 813
  Biking4 3:29:33 43.39(4:50) 69.83(3:00) 642
  Strength5 2:05:00
  Pickleball1 45:00
  Orienteering1 40:36 2.23(18:12) 3.59(11:19) 222
  Total20 12:18:37 71.1 114.43 1677
  [1-5]20 12:18:33

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Friday Jul 30, 2021 #

9 AM

Run/walk 38:13 [3] 3.12 mi (12:15 / mi) +34ft 12:07 / mi
ahr:133 max:153 shoes: Saucony Cohesion

Urban run, from Park and Culver. Started out with Andrea, which lasted a bit more than a minute before my first walking break!

I was striving to make my running intervals a bit longer than a minute, and my walking intervals a bit shorter than a minute.

Run/walk 1 [0] 0.0 mi +30ft null / mi

Thursday Jul 29, 2021 #

9 AM

Run/walk (Trail) 34:38 [3] 2.52 mi (13:45 / mi) +151ft 13:00 / mi
ahr:127 max:141 shoes: Saucony Cohesion

Whiting Rd trail, for the first time in ages. Sort-of with trailsnail and my daughter Andrea; we started together and more or less finished together, but they actually ran, while I was way behind doing my walk/run. And they ran further than I did.

Run/walk 1 [0] 0.0 mi +151ft null / mi

Garmine track from Whiting Rd run.

Sunday Jul 25, 2021 #

2 PM

Biking 39:40 [3] 7.98 mi (4:58 / mi) +64ft 4:56 / mi
ahr:95 max:109 shoes: Specialized Sirrus Elite

Shake-down ride for a new (used) bike that I bought last week. Specialized Sirrus Elite. Went OK but a few glitches, one of which is my right hand became numb. Will need to look into fixes for that.

Saturday Jul 24, 2021 #

Event: ROC - Highland Park
 
10 AM

Orienteering 40:36 [3] 2.23 mi (18:12 / mi) +222ft 16:38 / mi
shoes: Asics Gel Contend 6

Highland Park Score-O. My running is very limited these days so I knew I could not get them all. Still, my strategy was quite poor. I was very close to two different controls that I just didn't notice on the map. (#3 and #14) From the start, I got 13, 1, 2, and 17 but didn't go to 5 and as I said, didn't even notice 3 on the map. Then I headed to 12, 14, 19, and 11, again, not noticing #14. Then 7, 4, 18, 10, 9, and 6. Then I realized I had time to get to #5, so I did, and I passed within a few yards, I realize now, of #3.

I thought the map printing was atrocious. The paved paths were nearly invisible on the map, and the color of the control circles and numbers wasn't all that prominent. They looked almost black. For comparison, I printed out a Highland Score-O map from 2019, and the paved paths were much more visible, as were the control circles.
C • map 2

Wednesday Jul 21, 2021 #

9 AM

Run/walk 51:08 [3] 3.94 mi (12:59 / mi) +153ft 12:31 / mi
ahr:122 max:146 shoes: Saucony Cohesion

First urban "run" in ages, definitely first one post-injury. Ran a minute, walked a minute, generally. Most of the 1-min runs were actually pretty fast by my current standards, between 10 and 11 min/mile, with two of them a "blistering" sub 10 min/mile pace. It feels fine to run at that speed, I just don't have much stamina, still.

My goal was to keep my HR no higher than 130 when running, and to have it down below 120 at the end of each walking break. That worked OK for a while, but towards the end, I was definitely exceeding 130, and not getting down to 120.

Run/walk 1 [0] 0.0 mi +38ft null / mi
ahr:122 max:146

Track from the Apple watch, for HR information.

Tuesday Jul 20, 2021 #

7 PM

Strength 25:00 [2]

Weight room workout at the Bayview Y.

Monday Jul 19, 2021 #

9 AM

Run/walk 29:02 [3] 2.26 mi (12:52 / mi) +8ft 12:49 / mi
ahr:120 max:137 shoes: Saucony Cohesion

Run/walk from Ron's car repair home.

Saturday Jul 17, 2021 #

1 PM

Pickleball 45:00 [2]

Indoors, rec center. First time playing indoors in many many months.
2 PM

Strength 25:00 [2]

Weight room workout at the rec center after pickleball.

Friday Jul 16, 2021 #

10 AM

Biking 1:16:15 [3] 16.19 mi (4:43 / mi) +345ft 4:37 / mi
ahr:100 max:113 shoes: Dave Scott Ironman Centurian (

Monday Jul 12, 2021 #

11 AM

Strength 25:00 [2]

Weight room at the Y.
4 PM

Run/walk 27:07 [2] 2.14 mi (12:42 / mi) +6ft 12:40 / mi
ahr:116 max:133 shoes: Saucony Cohesion

I've determined that my HR has gotten too high in some of my runs. I sometimes hit 150 or so, and according to the age relationship, that's pretty much my max, so I'm red-lining my heart. So today I decided to try 1 min run / 1 min walk to keep my HR in check. It seemed to work OK. Obviously my avg speed was a lot slower, but I do think I was running faster than usual during my 1 min runs. I felt like I could probably do this for another couple of miles, but probably with a slightly slower pace during the runs, without my HR getting too high.

Friday Jul 9, 2021 #

8 AM

Strength 25:00 [2]

Weight room workout at the Y.

Thursday Jul 8, 2021 #

10 AM

Run/walk 32:08 [3] 2.51 mi (12:48 / mi) +50ft 12:34 / mi
ahr:122 max:136 shoes: Saucony Cohesion

Run/walk on HJ with trailsnail. Felt OK at the beginning, worse and worse the further we went. Ran 2 min / walked 1 min.

Wednesday Jul 7, 2021 #

12 PM

Run/walk 27:05 [3] 2.29 mi (11:50 / mi) +54ft 11:34 / mi
ahr:140 max:150 shoes: Asics Gel Contend 6

Started off running 3:15 / walking 0:45. After about 2 cycles of that, I backed off to 3 min / 1 min. I was totally shot by the end though, with legs feeling very heavy.

Monday Jul 5, 2021 #

4 PM

Biking 50:05 [3] 10.75 mi (4:40 / mi) +175ft 4:35 / mi
ahr:100 max:118 shoes: Dave Scott Ironman Centurian (

Biking late afternoon. 90 degrees. But biking in the heat isn't as bad as running in the heat.

Sunday Jul 4, 2021 #

8 AM

Run/walk race 38:01 [4] 3.25 mi (11:42 / mi) +34ft 11:35 / mi
shoes: Saucony Cohesion

Brighton 5K. Course was long. My time is from when I crossed the starting line; my official time is 10 seconds longer (38:11). Multiple walking breaks, plus a stop to re-tie a shoe. My time was around 9 minutes slower than in 2019, but the course is different (maybe a touch harder, and definitely longer). But the main reason is the severe hamstring injury I had in Nov. 2020 that will never heal.

Run/walk 1 [0] 0.0 mi +33ft null / mi
ahr:138 max:151

Uploading tracks from Apple watch for heart rate information for the Brighton 5K.

Saturday Jul 3, 2021 #

2 PM

Biking 43:33 [3] 8.47 mi (5:08 / mi) +58ft 5:06 / mi
ahr:90 max:107 shoes: Dave Scott Ironman Centurian (

First bike ride in a while. I had some new equipment. I got some flat pedals to try in place of the clipless pedals or whatever they're called, as at my advanced age, I started to feel uneasy about being semi locked onto the pedals, even though I know how to release fairly quickly. I also bought a headlamp which has a strobe option, to make myself more visible even during the day. And then a cell phone holder, which I tried but wasn't terribly useful due to not having the right app, and not being able to read the phone all that well in the bright sun.

Friday Jul 2, 2021 #

9 AM

Strength 25:00 [2]

Weight room workout at the Y.

Thursday Jul 1, 2021 #

11 AM

Run/walk 41:01 [3] 3.46 mi (11:51 / mi) +39ft 11:44 / mi
ahr:124 max:141 shoes: Saucony Cohesion

Cooler today, but still muggy. DP of 64, not that much below the temperature, therefore, that air was nearly saturated. I did either 2 min or 3 min run with 1 min walk in between. Pretty lame, but my pace during many of the runs was faster than I'm been able to run lately.

Run/walk 1 [1] 0.0 mi +32ft null / mi
ahr:124 max:141

This was not an additional run, this is the track from the Apple watch. Distance agrees very well with the Garmin. This gives heart rate which my Garmin does not.

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