Sunday Aug 31 |
 | Biking 20:00 [3] 5.0 mi (3:59 / mi) | |
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| Short easy ride to try out my new back wheel. |
| Running long 1:27:34 [3] 10.0 mi (8:44 / mi) | |
| ahr:147 max:161 shoes: Adidas Ozweego Millennium |
| 86 degrees. I ran at an easy pace for the first 5 miles and then picked up the pace a little for the last 5 miles. I hit the first 5 miles in 44:06 and did the last 5 in 43:28. I felt really good on a long run for the first time all Summer. |
Friday Aug 29 |
| Biking 32:25 [5] 10.0 mi (3:14 / mi) | |
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| I had a flat after 10 miles, but was at 18.5 mph. |
Thursday Aug 28 |
| Running tempo 24:19 [4] 3.0 mi (8:06 / mi) | |
| shoes: Adidas Ozweego Millennium |
| I did another short tempo run tonight since I wasn't feeling to well after being at the dentist for 2.5 hours this afternoon. |
Wednesday Aug 27 |
| Core 30:00 [4] | |
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| Core workout with 75 pushup with feet on ball and 50 situps. |
Tuesday Aug 26 |
| Running tempo 23:41 [5] 3.0 mi (7:53 / mi) | |
| slept:5.5 weight:71lbs shoes: Adidas Ozweego Millennium |
| I worked long and hard today and didn't get home until after 8 PM. So, I decided to do a short tempo run. It was 86 degrees and I ran without a shirt and felt light and fast for a change. |
Monday Aug 25 |
| Biking tempo 33:23 [4] 10.0 mi (3:19 / mi) | |
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| Biking warm up/down 12:30 [1] 3.1 mi (4:01 / mi) | |
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Sunday Aug 24 |
| Running long 1:01:29 [3] 7.0 mi (8:46 / mi) | |
| shoes: Adidas Ozweego Millennium |
| I felt pretty good on a 7 mile run for the first time in a while. |
Friday Aug 22 |
| Running 25:57 [3] 3.0 mi (8:38 / mi) | |
| shoes: Adidas Ozweego Millennium |
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Thursday Aug 21 |
| Biking hills 1:22:00 [3] 20.87 mi (3:54 / mi) | |
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| Easy ride in Castle Hills. 87 degrees and still very nice and cool for August in Texas. |
Wednesday Aug 20 |
| Running tempo 24:18 [5] 3.0 mi (8:06 / mi) | |
| ahr:151 max:159 shoes: Adidas Ozweego Millennium |
| I went to the track with the intention of doing 5 miles in 40 minutes. I did the first 2 miles in 16:04 and then started slowing down and quit after 3 miles. I just haven't been as good all Summer as I was in the Spring. |
| Running 2:06 [3] 0.25 mi (8:23 / mi) | |
| shoes: Adidas Ozweego Millennium |
| I was going to try to run 2 more miles but I just wasn't up to it. |
| Biking warm up/down 21:00 [1] 3.5 mi (6:00 / mi) | |
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Tuesday Aug 19 |
| Core 5:00 [1] | |
| (rest day) |
| 60 pushups, 1 minute leg lift laying on my back. |
Monday Aug 18 |
| Running 25:50 [3] 3.44 mi (7:30 / mi) | |
| ahr:150 max:168 shoes: Adidas Ozweego Millennium |
| 5 x .69 miles at the nearby park. 3 laps = 1.033 miles. I did 2 laps for each interval with a goal of 5:10 each. |
Sunday Aug 17 |
| Biking 1:00:00 [3] 15.4 mi (3:53 / mi) | |
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Saturday Aug 16 |
| Running long 1:34:56 [3] 10.0 mi (9:29 / mi) | |
| ahr:143 max:167 weight:172lbs shoes: Adidas Ozweego Millennium |
| I did a long slow run to Castle Hills and back. It was a nice and cool 73 degrees and cloudy. However, I couldn't run very fast today. |
| Biking 48:00 [3] 11.0 mi (4:22 / mi) | |
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Friday Aug 15 |
| Rest Day 1 [0] | |
| (rest day) |
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Thursday Aug 14 |
| Biking hills 1:20:00 [3] 20.83 mi (3:50 / mi) | |
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| It 92 degrees, but cloudy and seemed nice and cool. I did an easy ride to Castle Hills. I came back after 15 miles and finished the last 5+ in my neighborhood since it was getting close to dark. I peaked at 15.8 mph before the warm down. |
Wednesday Aug 13 |
| Biking warm up/down 18:00 [1] 3.0 mi (6:00 / mi) | |
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| Running intervals 21:52 [5] 3.0 mi (7:17 / mi) | |
| ahr:142 max:169 shoes: Adidas Ozweego Millennium |
| 6 x 800m in around 3:39 each at the track. 91 degrees. |
Tuesday Aug 12 |
| Biking tempo 42:35 [5] 13.0 mi (3:16 / mi) | |
| ahr:137 |
| It was a very nice 82 degrees, but with a little wind I was not able to ride a faster pace than I did last week. I averaged 18.3 mph this time, but had a peak of 18.4 mph. |
| Biking warm up/down 7:00 [1] 1.2 mi (5:50 / mi) | |
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| Core 25:00 [3] | |
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| 1.5 minutes for 2 side and 1 front plank. 60 pushups and 50 situps on the 26 inch ball. 3 minutes back suspension. |
Monday Aug 11 |
| Running tempo 42:48 [4] 5.0 mi (8:33 / mi) | |
| shoes: Adidas Ozweego Millennium |
| It was a nice 83 degrees with light rain for the first 2.5 miles. I felt a litlle bloated from dinner, but was able run faster for the last 2.5 miles. I hit the halfway point in 21:42 and made it back in 21:06. |
Sunday Aug 10 |
| Biking 1:33:25 [3] 21.86 mi (4:15 / mi) | |
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| 100 degrees. I rode between 3 & 5 PM over to Arbor Hills and back. I rode easy but started feeling wiped out toward the end. 14.1 mph |
Saturday Aug 9 |
| Running 1:05:48 [3] 7.0 mi (9:23 / mi) | |
| ahr:143 max:161 shoes: Adidas Ozweego Millennium |
| 97 degrees. I had a tough time with the heat today and ran very slow. However I didn't stop except for a few sprinklers. |
Friday Aug 8 |
| Rest Day 1 [0] | |
| (rest day) |
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Thursday Aug 7 |
| Biking 39:11 [5] 12.0 mi (3:16 / mi) | |
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| 98 degrees. I decided to do a hard ride to see how well I could do and average 18.4 mph riding in circles around the neighborhood. |
Wednesday Aug 6 |
| Rest Day 1:45:00 [0] | |
| (rest day) |
| Played two games of softball. We got 3rd place in our tournament. |
Tuesday Aug 5 |
| Running tempo 33:47 [4] 4.0 mi (8:26 / mi) | |
| ahr:152 max:166 shoes: Adidas Ozweego Millennium |
| It was around 100 degrees when I started running and cooled off shortly after I ran to 88 degrees. |
Monday Aug 4 |
| Biking warm up/down 15:00 [1] 3.0 mi (4:59 / mi) | |
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| Rode my bike up to the park to measure the loop around the park. It was .343 miles per lap or 1.033 for 3 laps. |
| Core 40:00 [4] | |
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| plank on each side and front for 2.5 minutes each. Back suspension for 3 minutes. 100 pushups and 100 situps on my 26 inch ball. Plyometrics. |
Sunday Aug 3 |
| Biking 1:12:00 [3] 17.8 mi (4:03 / mi) | |
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| 102 degrees. Went riding in Castle Hills. I didn't push hard since it was so hot. |
| Biking warm up/down 13:00 [1] 1.9 mi (6:50 / mi) | |
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| Easy ride up to park and back to run a few laps. |
| Running 17:49 [3] 2.07 mi (8:36 / mi) | |
| ahr:150 max:159 shoes: Adidas Ozweego Millennium |
| 99 degrees. Ran a few laps after the bike ride. I started feeling zapped so I stopped after 2.1 miles. |
Saturday Aug 2 |
| Running race 15:19 [5] 2.0 mi (7:38 / mi) vdot: 39.4 | |
| shoes: Adidas adizero |
| I ran the first leg of a 3 x 2 mile cross country relay at Norbuck Park. It was around 85 degrees. It was trail race. I was at 7:31 for the first mile and then slowed down to 4:25 for the first half of the second mile because of a long hill. The last half mile was down hill with tricky footing. I had fun with that and didn't hold back and ran the last half mile in 3:24. My team's total age was 150 and we got 4th in the Senior male division. |
| Biking 1:01:00 [3] 16.0 mi (3:48 / mi) | |
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| It was 100 degrees when I started at 7 PM and 98 when I finished around 8 PM. I felt pretty good, but wasn't pushing hard. It was more of a recovery ride. I took nearly a 3 hour nap earlier in the afternoon. I rode around Castle Hills. |