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Training Log Archive: RLShadow

In the 31 days ending Mar 31, 2021:

activity	#	time	miles		km		+ft
Run/walk	10	5:00:25	23.55	(12:45)	37.91	(7:56)	325
Strength	9	3:40:00
Pickleball	7	3:25:00
Walking	4	2:58:00	9.31	(19:07)	14.99	(11:52)	327
Biking (stationary)	2	1:21:49	16.2	(5:03)	26.07	(3:08)	248
Biking	2	47:23	9.77	(4:51)	15.72	(3:01)	43
"Running"	3	31:41	3.0	(10:34)	4.83	(6:34)	10
Elliptical	2	20:00
Total	36	18:04:18	61.84		99.52		953

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Tuesday Mar 30, 2021 #

1 PM

Walking 1:03:53 [1] 3.62 mi (17:38 / mi) +74ft 17:18 / mi
shoes: Saucony Cohesion

Walk around "the block" from Greenwood Park, before joining the pickleball group for a single game. Nice weather for walking, not so much for pickleball!

3 PM

Pickleball 15:00 [1]

One game of pickleball. Way too windy to be enjoyable, especially with my lack of mobility.

Sunday Mar 28, 2021 #

Biking (stationary) 39:15 [3] 8.1 mi (4:51 / mi) +124ft 4:47 / mi
ahr:99

Four times around the campus loop, again. Avg 81 watts.

3 PM

Strength 15:00 [2]

Hamstring curls; otherwise all upper body.

Saturday Mar 27, 2021 #

Biking (stationary) 42:34 [3] 8.1 mi (5:15 / mi) +124ft 5:11 / mi
ahr:86 max:100

Indoor biking at the Rec Center. Campus loop, four laps. Avg watts: 68.

1 PM

Pickleball 35:00 [1]

Two games of pickleball at Greenwood Park.

2 PM

Walking 35:00 [1] 1.81 mi (19:20 / mi) +21ft 19:08 / mi
ahr:88 shoes: Saucony Cohesion

From Greenwood Park, after two games of pickleball.

Friday Mar 26, 2021 #

11 AM

Elliptical 10:00 [2]
ahr:100

Bayview Y.

12 PM

Strength 1:00:00 [2]

First session with personal trainer Mary, a very experienced marathon runner. She gave me quite a workout (none of which involved running). Working on leg strengthening, shoulder flexibility and strengthening, and general flexibility and balance. I have a lot that can be improved on ...

Thursday Mar 25, 2021 #

2 PM

Biking 26:01 [2] 5.48 mi (4:45 / mi) +42ft 4:43 / mi
shoes: Dave Scott Ironman Centurian (

Another short bike ride.

Wednesday Mar 24, 2021 #

9 AM

Elliptical 10:00 [2]

My physical therapist suggested I try elliptical since running seems to aggravate my hamstring injury. Today was my first attempt. Time is approximate because I couldn't get the device I was on to start timing. The HR monitor worked though so it wasn't totally dead. I got my pulse rate up to around 105-110, not exceptionally high, but somewhat elevated. No obvious aggravation to my legs. So this type of workout might have some promise which I'm waiting for my hamstring to fully heal. It's certainly taking it's time doing so.

Tuesday Mar 23, 2021 #

4 PM

Walking 40:43 [1] 2.13 mi (19:07 / mi)

A walk from Greenwood Park after playing one game of pickleball. Lots of people and only one court available so I did my pre-planned walk earlier than expected.

Route:
http://www.gmap-pedometer.com/?r=7572429

Monday Mar 22, 2021 #

4 PM

Biking 21:22 [2] 4.28 mi (4:59 / mi) +1ft 4:59 / mi
shoes: Dave Scott Ironman Centurian (

Shake-down ride for my bike and for myself. First ride in nearly a year. Some issues (of mine) getting on and off the bike ... but I managed.

Saturday Mar 20, 2021 #

11 AM

Run/walk 43:25 [2] 3.41 mi (12:44 / mi) +80ft 12:27 / mi
shoes: Saucony Cohesion

1.5 min run / 1 min walk. It got very tough towards the end. I don't sense that I'm improving very much if at all, unfortunately.

Very nice day. Sunny, low 50's. A bit of a breeze out of the west that was slightly annoying coming back on Embury.

Thursday Mar 18, 2021 #

2 PM

Run/walk 21:48 [3] 1.72 mi (12:42 / mi) +24ft 12:32 / mi
shoes: Saucony Cohesion

3 PM

Pickleball 30:00 [1]

Two games indoors at the Rec Center.

Strength 10:00 [2]

Short weight workout at the Rec Center, all upper body.

Wednesday Mar 17, 2021 #

12 PM

Strength 20:00 [2]

Mainly upper body, plus hamstring curls, leg extensions, and leg press. Bayview Y.

3 PM

Pickleball 35:00 [1]

Outdoors, Greenwood Park.

Tuesday Mar 16, 2021 #

3 PM

Run/walk 35:01 [3] 2.82 mi (12:24 / mi) +32ft 12:16 / mi
ahr:125 max:135 shoes: Saucony Cohesion

Tried for a little more distance. I started out 3 min run / 1 min walk. After around 2 miles, I had to back off to 2.5 min run / 1.5 min walk. My cardio system seemed to be able to handle it, but my legs (specifically left leg, with the hamstring injury) complained.

Monday Mar 15, 2021 #

5 PM

Run/walk 19:01 [3] 1.57 mi (12:07 / mi) +2ft 12:06 / mi
ahr:125 max:135 shoes: Saucony Cohesion

My running interval times were between 3:30 and 4:00, more than I've been doing lately, but slower. Walking times were the difference between 5 minutes and the running time, so I was starting each running "interval" on a time divisible by 5. I tuckered out after doing four of these.

7 PM

Strength 20:00 [2]

Weights, at Bayview Y. Mostly arms. Some hamstring curls and leg extensions.

Saturday Mar 13, 2021 #

10 AM

Run/walk 27:25 [3] 2.05 mi (13:23 / mi) +124ft 12:40 / mi
shoes: Saucony Cohesion

On the HJ trail and on roads with granddog Teddy. It was pretty lame even by my current standards because I had to be extra cautious not to trip on the trail and not to get tangled up with Teddy. He's actually not a bad dog to run with, but running with a human is new to him. I threw in a couple of hills on roads, which I've had extremely few (maybe none) of since my injury in early November. Sunny, 28 degrees, modest wind.

Friday Mar 12, 2021 #

11 AM

Pickleball 30:00 [2]

Bayview Y. Only two games, but they were fairly competitive.

Strength 25:00 [2]

Weigh work at the Bayview Y.

Thursday Mar 11, 2021 #

9 AM

Strength 20:00 [2]

Fitness room at Rec Center. Upper body.

12 PM

"Running" intervals 10:08 [4] 1.0 mi (10:08 / mi)
shoes: Saucony Cohesion

"Intervals" again. 4x440yds. A bit faster than last time.

2:39
2:27
2:31
2:31

Wednesday Mar 10, 2021 #

12 PM

Run/walk 23:50 [3] 1.96 mi (12:08 / mi) +10ft 12:04 / mi
shoes: Saucony Cohesion

Around the big block. 2 min run / 1 min walk, which got harder to maintain the longer I was out.

Tuesday Mar 9, 2021 #

11 AM

Run/walk 40:53 [3] 3.2 mi (12:47 / mi) +22ft 12:42 / mi
shoes: Saucony Cohesion

Started off running 90 sec / walking 60 sec. Around the 2-mile mark, I regressed to running 60 sec / walking 60 sec. My longest run/walk in recent months.

2 PM

Pickleball 25:00 [1]

Outdoor pickleball at Greenwood Park.

3 PM

Strength 20:00 [2]

Some weight lifting at the Rec Center. All upper body.

Monday Mar 8, 2021 #

11 AM

"Running" intervals 10:45 [3] 1.0 mi (10:45 / mi) +5ft 10:42 / mi
ahr:130 max:140 shoes: Saucony Cohesion

"Intervals" again. 4x440yards.
2:50
2:42
2:39
2:34

Saturday Mar 6, 2021 #

2 PM

"Running" intervals 10:48 [3] 1.0 mi (10:48 / mi) +5ft 10:45 / mi
ahr:130 shoes: Saucony Cohesion

"Intervals" if you could call them that. Pretty much all of my running so far since injury has been about a minute or a bit more of running, followed by a walking break. Today I did quarter-mile intervals to force myself to run a little longer.

Times were 2:47, 2:41, 2:43, and 2:37. Pretty pathetic, but it's a start. I was definitely very fatigued at the end of each interval, feeling almost like back in the days when my times were 1:30-1:40.

At the end of each interval, my pulse was around 130, maybe pushing 140 at the end. Not extremely high to be as fatigued as I was. No irregularity in the pulse at least.

Friday Mar 5, 2021 #

Run/walk 33:03 [3] 2.5 mi (13:13 / mi)
ahr:124 shoes: Saucony Cohesion

Indoor track, at the Pittsford Y. Mostly ran 75 seconds / waked 45 seconds, but moved to more of a 1:1 ratio later in the run/walk.

Wednesday Mar 3, 2021 #

12 PM

Run/walk 38:59 [3] 3.02 mi (12:54 / mi) +31ft 12:47 / mi
ahr:120 shoes: Saucony Cohesion

My longest run/walk in recent months. Generally, ran 70 sec / walked 50 sec. My pulse was only 120 at the end of each run, until the last half mile or so, when it was hitting 130. So maybe I'm very slowly getting back into cardiovascular shape. Still, I don't seem to be able to run steadily for any significant period (say, 3 minutes) w/o my pulse getting higher than I think it should for that level of effort.

Tuesday Mar 2, 2021 #

11 AM

Walking 38:24 [1] 1.75 mi (21:56 / mi) +232ft 19:29 / mi
shoes: Saucony Cohesion

Glen Edith hill walk, with trailsnail. Cold but sunny and not too much wind.

2 PM

Pickleball 35:00 [1]

Made it through two games this time. I think I'm OK playing as long as I keep the mindset that I'm never going to really hustle for a shot. So far I've been able to do that.

Strength 30:00 [1]

After pickleball, did some weight work in the fitness room. Probably 70% upper body and 30% legs.

Monday Mar 1, 2021 #

11 AM

Run/walk 17:00 [2] 1.3 mi (13:05 / mi)
ahr:130 shoes: Saucony Cohesion

Indoor track at the Eastside Y. Ran 2 min / walked 1 min.

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