Tuesday Sep 30 |
 | Running 1:20:00 [1]10.0 mi (7:59 / mi) | |
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| Ran out and back. |
Sunday Sep 28 |
| Running 2:07:00 [1]16.0 mi (7:56 / mi) | |
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| Started from Georgetown and ran up. Pace kind of slow for 8 miles around 8:20/ mile. On the downhill ran much faster making the return trip 4:30 faster. Had one mile at 7:30, but the heart rate still stayed the same; around mid 130's. |
Saturday Sep 27 |
| Orienteering 1:14:30 [3]2.4 km (31:02 / km) +60m 27:36 / km | |
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| Night orienteering at Hemlock overlook. The usual trouble with one control. The trail was heavily covered with downfall from Isabel. Tough to find at night. After that the controls went much easier. |
Friday Sep 26 |
| Running 1:19:00 [2]10.0 mi (7:54 / mi) | |
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| Waiting for my experiment to finish so ran out and back on the trail. |
Wednesday Sep 24 |
| Running 1:00:00 [4]7.0 mi (8:34 / mi) | |
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| Trying to find my marathon pace and stay on it. Kind of all over the place. ran 4 X 1000 with 200 m rest. 1000's in 408, 413, 410, 407. |
Tuesday Sep 23 |
| Running 1:21:30 [2]10.0 mi (8:09 / mi) | |
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| Ran out and back; to little daylight to run point to point. Have power back on in the house only off for 4.5 days. |
Monday Sep 22 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
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| Recovery day. Spent a lot of time cleaning up after Isabel on Sunday; did not have time to run. No electricity yet so we went to the alley and threw 8 games with the 14 pd ball. Rolls and hooks much better then the 15 pder. |
Saturday Sep 20 |
| Running 2:25:00 [3]18.0 mi (8:02 / mi) | |
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| Ran point to point taking my chances going on Beach drive which was cleaned up very well after the storm. Tough run after the Friday workout. |
Friday Sep 19 |
| Running 1:45:00 [3]14.0 mi (7:30 / mi) | |
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| Ran on the trail incorporating 7 miles in 49 mins. With all of the power out it was difficult running on the roads. Lots of rubbish on the trail just had to jump over it. Stopped with a couple of miles to go in the run to help clear the trail of trees and debris. Chopped up several trees and throw it all into the woods to open up the trail. Did not add this to the training time probably spent 30 mins. Good upper body workout lifting and sawing. Started to rain as we finished up. |
Thursday Sep 18 |
| Running 48:00 [1]6.0 mi (7:59 / mi) | |
| slept:10.0 |
| Hurricane starting to pass through the area. Somewhat windy in parts of the run and lots of high water. The local news said to respect the storm so I went out for a run. Federal gov't shut down for the day so had time to sleep in. Bowled a couple of games before the alley closed. |
Wednesday Sep 17 |
| Running 1:21:00 [2]10.0 mi (8:06 / mi) | |
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| Ran on the trail and some on the roads. The day is getting so short that finished the run in the dark. Felt pretty good considering the workout the day before. |
Tuesday Sep 16 |
| Running 1:22:00 [5]10.0 mi (8:12 / mi) | |
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| Ran repeat miles 5 x one mile 6:20's on the downhill and 6:30 on the uphill. Stepped on the scale still weigh the same amount the first day I started to train must be losing body fat only. Did cool down of 3:00 between miles did not seem to make a difference. Ran the last mile almost in complete darkness as the days shorten. |
Sunday Sep 14 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
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| Recovery day. |
| Weightlifting 1:00:00 [3] | |
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| Mostly worked my legs. |
| Cross training 1:00:00 [3] | |
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| Yard clean up. Bought a tree so took out the dead one and planted it in the same spot. Cleaned out other parts of the yard to replant those also. Mowed the lawn. Altogether spent 3.5 hours did not want to over inflate the time. Still need to buy more shrubs etc. to finish the yard. |
Saturday Sep 13 |
| Running 2:42:20 [3]20.0 mi (8:07 / mi) | |
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| Point to point run in the rain. Very few people on the trail due to the rain. Started out slow due to the tough workout the day before. Once on Beach drive mile splits well under 8/ mile. |
| Running 18:00 [1]2.0 mi (9:00 / mi) | |
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| Took the metro back and ran home. |
Friday Sep 12 |
| Running 1:25:00 [5]10.5 mi (8:06 / mi) | |
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| Ran intervals of 5 X one mile. Splits 620, 630, 620 630 and 614. Ran the last one with a friend from my running club so the time a little bit faster. Ran into Dave Onkst on the trail who was training also. Some rain during the run. |
Wednesday Sep 10 |
| Running 10.0 mi ( / mi) | |
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| Ran incorporating one mile in 635. Days are getting shorter so finished in the dark. |
Tuesday Sep 9 |
| Running 42:00 [1]5.0 mi (8:23 / mi) | |
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| Ran to loosen up my legs. |
| Running 41:00 [1]5.0 mi (8:12 / mi) | |
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| Went out for a run waiting for my experiment to finish. The weather almost the same temp and humidity as Santa Barbara- just missing the ocean view. |
Sunday Sep 7 |
| Running 45:00 [1]5.0 mi (9:00 / mi) | |
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| Recovery run on the dirt trails. |
Saturday Sep 6 |
| Running 2:58:00 [3]22.0 mi (8:06 / mi) | |
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| Point to point run. Ate dinner did not settle in my stomach enough before starting the run. Needed to get going to finish before sunset. Bowled five games before the run. |
Friday Sep 5 |
| Running 1:20:00 [5]10.0 mi (7:59 / mi) | |
| slept:8.0 |
| Ran intervals of 4 X one mile. Planned to use the HS track and this was in use for a soccer game. Jogged over to the Capital Crescent trail. Ran the intervals on packed gravel trail from one mile marker to the next. Splits are 620, 630, 619 and 629. I felt like I was running uphill for the even miles. |
Thursday Sep 4 |
| Running 42:00 [1]5.0 mi (8:23 / mi) | |
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| Easy run before two tough days of training. |
Tuesday Sep 2 |
| Running 1:20:00 [2]10.0 mi (7:59 / mi) | |
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| Rainy run on the trails and part on the roads. |
| Weightlifting 20:00 [3] | |
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| Not much time to lift. Did some and had to get going. |
Monday Sep 1 |
| Running 1:08:00 [1]8.0 mi (8:30 / mi) | |
| ahr:135 rhr:52 |
| Recovery day. Used the heart monitor to see how hard I was running. Started to rain half way through the run. |