In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Swimming | 1 | 36:08 | 1.02 | (35:24) | 1.64 | (22:00) | ||||||
| Running | 1 | 30:25 | 4.0 | (7:36) | 6.44 | (4:43) | ||||||
| Total | 2 | 1:06:33 | 5.02 | (13:15) | 8.08 | (8:14) | ||||||
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| M | T | W | H | F | S | S | |||||
Sunday Nov 23 | ||
| Event: Blue Hills Traverse | ||
Thursday Nov 20 | ||
| Running 30:25 | |
| slept:7.0 | ||
| First time as a gerbil in quite a while. Did a mile easy, then 3 miles at 8mph (7:30 = MP?), gradually picking it up to 8.5 on the penultimate lap and holding it there for the last lap.
Winter plan 3 primary runs per week: 1 longer run (usually on weekend) 1 MP run, gradually increasing the distance (GTA runs can satisfy this, although they are faster) 1 race or interval (or rep, since it looks like I have to run an indoor race on January 10th) workout 1-2 workouts with a map each week (average 1.5) 2-3 swims per week 2-3 other x-trainings per week (more when XC skiing is available) The goals of this plan are: Get in shape enough to run a marathon, if it fits Be ready for the spring O season (April: FP, WP, CSU; May: BG, BFLO) - 12 races at 5 events in 7 weeks Get Nate out on maps during the winter | ||
| C • Out the window... 1 | ||
Wednesday Nov 19 | ||
| Note | |
| slept:5.0 weight:161.5lbs (rest day) | ||
| Back-to-back days off. Definitely a rarity these days.
Not much choice - got to work late after the Bills game last night, and had to go from work to the XC Banquet (I had fun) - but probably a good idea to let the body recover a little more from the accident. | ||
| Swimming 36:08 [2] 1.02 mi (35:24 / mi) | |
| rhr:45 slept:7.0 weight:164lbs | ||
| 4:11/8:26
1:34,36,36,35,35 3:25,33 Took it easy today, given my chest/rib soreness, but my range of motion was only slightly limited. The best news was that flip turns led to no issues of dizziness or anything, so my head seems to be OK. | ||
Monday Nov 17 | ||
| Note | |
| slept:161.5 (rest day) | ||
| Well, my 20-year streak of Bills home games is intact; however, my (longer?) streak of running before Bills home games has ended. I didn't want my brain bouncing around in my skull, plus it was already dark when I got to EA, so I was a little gun-shy.
The game was interesting in a "don't really want to watch the car crash" sort of way. On a happy note: it did not rain. | ||
| Fri 11/21 2008 & Older | ||
| • | Out the window... | 1 |
| • | Ow! | 1 |
| • | Back to RTH | 2 |
| • | Umm..... | 1 |
| more... | ||
 Penfield, NYCloudy 18°F (feels like 11F) Humidity: 81%, Winds: 5mph
more details Weather data provided by weather.com® | ||
| Sunday Nov 23 |
 37 F
AM Snow Showers |
 30% |
| Monday Nov 24 |
 42 F
PM Rain / Snow Showers |
 60% |
| Tuesday Nov 25 |
37 F
Rain / Snow Showers |
60% |
| more weather | ||
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