Saturday Aug 4 |
 | Biking - Road 1:30:00 [3] 10.0 mi (9:00 / mi) | |
| weight:163lbs |
| Did a tandem bike ride with KC Campfire USA for the visually impaired. We had three sighted volunteers pilot three blind cyclist on the Longview Trail. We had some technical problems with the bikes. Need to work on them this week to make sure they are ready for the next ride. |
Friday Aug 3 |
| Mountain Biking 1:30:00 [4] 12.0 mi (7:30 / mi) | |
| weight:164lbs |
| Rode Landahl with Kirk. We did the rim forwards and backwards and Wills Wanderer. Wills was nice and open. |
Thursday Aug 2 |
| Running 1:00:00 [4] 7.5 mi (8:00 / mi) | |
| slept:4.0 weight:164lbs shoes: Soloman XA Pro 3D |
| Ran the paved trail at Longview Lake out and back with Ryan and Nancy. We were supposed to do three miles at 7:30 but we were a little off and I think we did a 7:15, 7:30 and 7:45 for our fast splits. Jogged and walked in between. |
Wednesday Aug 1 |
| Running 30:00 [3] 4.0 mi (7:30 / mi) | |
| slept:6.0 weight:164lbs shoes: Soloman XA Pro 3D |
| Run at work. Hot and muggy. |
| Walking 15:00 [1] 1.0 mi (15:00 / mi) | |
| shoes: Soloman XA Pro 3D |
| Cool down. |
Tuesday Jul 31 |
| Running 25:00 [4] 3.2 mi (7:49 / mi) | |
| slept:7.0 weight:164lbs shoes: Soloman XA Pro 3D |
| Ran the Rim at Landahl, accelerating and striding the hills. I passed a mountain biker just as I was going over the east jeep trail on the Rim. He was picking his way through the technical stuff so I had little trouble passing him on foot but I made it a point to pick up my pace so he wouldn't have to pass me back by taking advantage of his speed on the flats and downhill sections. I was able to keep ahead of him quite a ways until I stopped at the junction. I like this kind of pace motivation. Worked for me. |
| Running 9:00 [3] 1.0 mi (9:00 / mi) | |
| shoes: Soloman XA Pro 3D |
| Jogged the Boulavard to the end of the top field. |
| Walking 15:00 [1] 1.0 mi (15:00 / mi) | |
| shoes: Soloman XA Pro 3D |
| Cool down walk through the top field to Argo road. |
Monday Jul 30 |
| Running 10:30 [3] 1.25 mi (8:24 / mi) | |
| slept:7.0 weight:165lbs shoes: Nike Running |
| Lunch run up to the range. Started with an easy warmup. |
| Running 8:30 [5] 1.25 mi (6:48 / mi) | |
| shoes: Nike Running |
| Burned it up coming back. Feeling strong and light on my feet after a good easy recovery week. |
| Running 15:00 [1] 1.5 mi (10:00 / mi) | |
| shoes: Nike Running |
| Cool down. |
Sunday Jul 29 |
| Running 18:00 [2] 2.0 mi (9:00 / mi) | |
| weight:165lbs shoes: Nike Running |
| Nice warmup run to the park. Started at 9:30 AM. |
| Running 8:00 [3] 1.0 mi (8:00 / mi) | |
| shoes: Nike Running |
| Ran the park mile out to the Golf Course at a good clip to get the heart rate up a bit. |
| Running 7:00 [3] 1.0 mi (7:00 / mi) | |
| shoes: Nike Running |
| Ran the park mile back at near 80% max pace. Focused on maintaining a good stride and power on any small hills. |
| Running 15:00 [3] 1.5 mi (10:00 / mi) | |
| shoes: Nike Running |
| Cool down run back home. |
| Biking - Road 30:00 [1] 6.0 mi (5:00 / mi) | |
| |
| Took a spin with the girls around the park in a light misty rain. |