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Training Log Archive: jcampbell

In the 30 days ending Sep 30, 2019:

	activity	#	time	miles		km		+m
	walking	7	8:17:22	32.77	(15:11)	52.73	(9:26)	79
	Cycling	4	3:41:31	60.53	(3:40)	97.41	(2:16)	25
	running	4	3:12:31	19.15	(10:03)	30.82	(6:15)	89
	Orienteering	1	1:43:29	4.38	(23:39)	7.04	(14:42)	148	19 /	19c	100%
	Stretching	3	30:00
	Erg	2	25:06	5.42	(4:38)	8.72	(2:53)
	Total	15	17:49:59	122.24		196.72		341	19 /	19c	100%
	[1-5]	14	17:19:59
averages - sleep:8.1 rhr:65

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Sunday Sep 29, 2019 #

7 AM

running 1:07:54 [3] 6.79 mi (10:00 / mi)
ahr:154 max:171 rhr:59 slept:8.75 shoes: Altra Timp 1.5

7.15am: Sunny 70 degF. Ran out the Parkway and out West River Dr to Fall’s Bridge and back on Kelly Dive to the John Kelly statue. Early enough that the sun wasn’t glaring on west river dr. Had hoped to run as far as Lloyd Hall, but the body said stop and fast walk.

walking 1:28:41 [3] 6.29 mi (14:06 / mi) +25m 13:56 / mi
ahr:135 max:188 shoes: Altra Timp 1.5

8.28am: Decided I wanted to do the distance of a half marathon just to see if I could break the 3 hour mark as obviously I am not in shape to run the full distance at present. Good tempo walking from Kelly statue back along Kelly Drive to Lloyd Hall and down the schuilkyll Trail to end below South st bridge and back to skateboard park and down the Parkway to 20th st to Cherry St and home. Good tunes so managed to keep up a good pace.
In total it took about 2 hours 40 mins so happy.
To put in perspective Rebecca Luke ran the Glasgow half marathon today in 1 hour 43 mins which was a great time, her 1st half marathon.

Wednesday Sep 25, 2019 #

6 AM

Erg 15:00 [3] 5.18 km (2:54 / km)
ahr:72 max:133

6.10am. A good ergsession. A steady cadence throughout.

Sunday Sep 22, 2019 #

8 AM

Cycling 1:04:21 [3] 17.58 mi (3:40 / mi)
ahr:127 max:161 rhr:63 slept:9.5 shoes: Trek Domane SL6 Bike

8.55am: Sunny, 74degF. Cycled out West River Drive 2x to Fall’s Bridge back to skateboard park. A good cadence throughout

Saturday Sep 21, 2019 #

Stretching 10:00 [0]

Stretching after run

9 AM

running 1:01:31 [2] 6.21 mi (9:54 / mi) +76m 9:33 / mi
ahr:152 max:167 rhr:58 slept:8.0 shoes: Altra Timp 1.5

9.15am: Started at top of parking lot east of Valley Green in the Wissahicken. A beautiful day, sunny, 72degF. The intent was to see how far I could run, then walk the rest of the way home. Ran down to Valley Green, the along yForbidden Drive. Slow but steady. Walked up the hill near Falls Bridge where saw Carol and gave her the keys to drove the car back. Managed to run to Strawberry Mansion Bridge, which I felt very happy about.

C • Nice! 2

walking 14:35 [2] 0.98 mi (14:53 / mi)
ahr:135 max:145

Walked from Srawberry Mansion Bridge to Columbia Bridge.

walking (Walk/run) 32:17 [2] 2.5 mi (12:55 / mi) +1m 12:54 / mi
ahr:140 max:167 shoes: Altra Timp 1.5

from Columbia Bridge, ran first 1/4 mile, walked next 1/4 mile then ran next 1/2 mile to end of boathouse row and walked home via the Parkway.
Really happy I managed to run so far, as it has been a long time.

Wednesday Sep 18, 2019 #

6 AM

Erg 10:06 [3] 3.54 km (2:51 / km)
ahr:114 max:128 rhr:66 slept:7.9

6.25am: Decided an erg session was a good plan. Felt good at a decent cadence, then just at 10 min mark my lower back started a pain which wasn’t going away so stopped.

Tuesday Sep 17, 2019 #

5 AM

Cycling 46:43 [3] 12.76 mi (3:40 / mi) +12m 3:39 / mi
ahr:128 max:160 rhr:63 slept:7.0 shoes: Trek Domane SL6 Bike

5.45am: Cycled the loop and to trail end below South St bridge and back home via skateboard park. Felt pretty good.

Sunday Sep 15, 2019 #

12 PM

Orienteering 41:38 [2] 2.76 mi (15:05 / mi) +98m 13:35 / mi
ahr:150 max:173 spiked:11/11c rhr:65 slept:9.5

12.20pm: DVOA Fort Washington Park Event - Brown course
Sunny, 79 degF. Brown distance was all I felt I was capable of. Wasted time going to control 1 as cut in too early and the area is much more overgrown since map was made. Other than I was slow enough moving that my navigation was relatively ok. It was nice to be out in the woods orienteering. Lower legs quite swollen by the end.

Orienteering 1:01:51 [1] 2.6 km (23:47 / km) +50m 21:42 / km
spiked:8/8c

10.40am: DVOA Fort Washington Park Event - White Course.
Had fun doing the course with Nick and his 5 year old son Corey. A nice day. We stopped at one point at the bird platform as there were a lot of people looking at different rafter bird types around.

Brown - Splits

Friday Sep 13, 2019 #

5 AM

Cycling 48:31 [3] 12.71 mi (3:49 / mi) +12m 3:48 / mi
ahr:127 max:191 rhr:70 slept:7.33 shoes: Trek Domane SL6 Bike

5.50am: Chilly so had reflective jacket on and glad as it was trying to rain. Cycled the loop and down to trail end below South street and back via skateboard park.

Thursday Sep 12, 2019 #

6 AM

running 17:59 [3] 1.56 mi (11:32 / mi)
ahr:139 max:163

running 4:58 [3] 0.5 mi (9:56 / mi)
ahr:140 max:150

walking 14:39 [3] 0.81 mi (18:04 / mi)
ahr:116 max:134

Sunday Sep 8, 2019 #

9 AM

running 20:12 [1] 2.08 mi (9:43 / mi)
ahr:141 max:160 shoes: Altra Timp 1.5

9.35am: Sunny and 70 deg, 50 % humidity. New shoes. Tried a number of different trail shoes at REI yesterday and opted for the Altra Timp 1.5. Like the superior 4 I have but more cushioning. Run, well plodded along the river. By 2 miles my right ankle was getting a bit numb, so stopped and walked. Still actually running even a bit is a start.

walking 16:38 [3] 1.0 mi (16:38 / mi) +1m 16:35 / mi
ahr:110 max:117 shoes: Altra Timp 1.5

Walked a mile having adjusted shoe lace on right foot.

running 19:57 [1] 2.01 mi (9:55 / mi) +13m 9:44 / mi
ahr:145 max:160 shoes: Altra Timp 1.5

At turn around point on Kelly Drive decided to try running back to Lloyd Hall. The last 1/2 mile my ankle was hurting.

walking 15:10 [1] 1.06 mi (14:18 / mi) +12m 13:50 / mi
ahr:120 max:139 shoes: Altra Timp 1.5

Walked back from Lloyd Hall, ran up the hill by skateboard.

Stretching 10:00 [0]

Stretching after walk/run.

Saturday Sep 7, 2019 #

9 AM

Cycling 1:01:56 [3] 17.48 mi (3:33 / mi) +1m 3:33 / mi
ahr:132 max:187 shoes: Trek Domane SL6 Bike

9.25am: Sunny, 62 degF. Cycled out and back on West River Drive up to Falls bridge 2x. First bike ride in a while and it felt pretty good.

Thursday Sep 5, 2019 #

5 AM

walking 1:03:08 [2] 4.19 mi (15:04 / mi)
ahr:109 max:133 shoes: Altra Superior 4.0

Monday Sep 2, 2019 #

10 AM

walking 1:44:27 [3] 6.3 mi (16:35 / mi) +40m 16:16 / mi
ahr:107 max:126

Sunday Sep 1, 2019 #

8 AM

walking 2:27:47 [1] 9.64 mi (15:20 / mi)
ahr:111 max:129 rhr:72 slept:6.8

8.45am: 72 degF and partly sunny. Decided rather that try to run a short distance, I would walk the loop and stretch the leg muscles more gently and for a longer period. Right calf was a bit stiff for the first mile and a half, then was okay. After a while my right ankle hurt a bit. Still it was nice to get out a feel a little bit of progress.
At this point the Half Dramathon is going to be about finishing, not any decent time as it is now less than 6 weeks away.

Stretching 10:00 [0]

Stretching after walk.

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