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Training Log Archive: Toivo!

In the 30 days ending Nov 30, 2014:

activity

time

miles

+ft

Running

24:24:27

166.08

(8:49)

267.27

(5:29)

biking

1:04:00

14.5

(4:25)

23.33

(2:45)

rowing (indoor)

7:39

1.24

(6:09)

2.0

(3:50)

Total

25:36:06

181.82

(8:27)

292.61

(5:15)

averages - weight:161.2lbs

2:25

0:00

» now

Sunday Nov 30, 2014 #

Running long 1:55:30 [3] 13.1 mi (8:49 / mi)
shoes: Blue PureFlows 2

West Skyline. Cold and breezy.
Brutal run. Hip/ham very painful. A tad hungover. Pit stop one mile in.
Ran with Bill, and behind jar, lesli, anna, harri.

C • Hungover or hungover not... 3

Saturday Nov 29, 2014 #

Running 27:00 [3] 3.0 mi (9:00 / mi)
shoes: Blue PureFlows 2

slippy slog around Woodland

C • Birthday. 2

Friday Nov 28, 2014 #

Running 55:30 [3] 6.0 mi (9:15 / mi)
shoes: Blue PureFlows 2

In CLover Valley. From the house to Peterson's (Mikkonen Rd.) and back with some add-ons. Slow.

Thursday Nov 27, 2014 #

Running 1:05:00 [3] 7.0 mi (9:17 / mi)
shoes: Blue PureFlows 2

7 miles in two runs.
25:00 during gobble gallop. Watching.
Then went home and got Hansi and went to RH for two+ loops before dinner at mom's.

Wednesday Nov 26, 2014 #

Running 46:00 [3] 5.11 mi (9:00 / mi)
shoes: Blue PureFlows 2

Slog around Arnold roads...unmotivated, sick of winter already.

C • enough to keep... 1

Monday Nov 24, 2014 #

Running 55:30 [3] 6.2 mi (8:57 / mi)
shoes: Blue PureFlows 2

Soup Run
10k with DoubleBams at Canal Park/Lakewalk
Stiff, sore ham, but picked it up to sub-8:00 by end.
Mortified

Sunday Nov 23, 2014 #

Running ("Long" run) 1:39:00 [3] 11.25 mi (8:48 / mi)
shoes: Blue PureFlows 2

Met up with Jarbarians on Vermilion...Ran roads in the Arnold area. Last few home alone.
David, Lesli, Anna, Jar, Harry, Jim, and Mae.
Felt very sluggy again today. Icy roads. Foggy.

C • Harri? 2

Saturday Nov 22, 2014 #

Running 23:00 [3] 3.0 mi (7:40 / mi)
shoes: $29Nikes

Treadmill. UMD. 1 mile w/u. 1 mile 6:31. 1 mile c/d.
It felt hard. Tired.

rowing (indoor) 7:39 [3] 2.0 km (3:50 / km)

Umd. Concept 2 Timetrial. Not bad. I think 7:29 best last winter.

Friday Nov 21, 2014 #

Running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Blue PureFlows 2

With Bams in park point.

Wednesday Nov 19, 2014 #

Running 1:01:00 [3] 7.0 mi (8:43 / mi)
shoes: Blue PureFlows 2

WBF run from Canal Park west on Lakewalk to West Duluth and back with Bam and Hard.

Tuesday Nov 18, 2014 #

Running 1:19:54 [3] 10.0 mi (7:59 / mi)
weight:163lbs shoes: Blue PureFlows 2

Woodland Y treadmill: 10 miles progression run (9:00-->6:54) 41:56 and 37:58
Last 3 days = pavement, track workout, and treadmill with little discomfort in foot. Still being careful.

C • treadmill 3

Running 5:00 [3] 0.5 mi (10:00 / mi)

cool down

Monday Nov 17, 2014 #

Running intervals 1:01:00 [3] 7.5 mi (8:08 / mi)
shoes: Blue PureFlows 2

UWS indoor. 27:30 warm-up.
8 X 400 w/ 200 jog~ (92-91-90-89-87-87-88-82)
Avg = 88
Mile jog c/d
Bam bam 5x400 and 3x200 at same pace. That boy's getting in shape! (Who you callin' a boy?!)

C • Intervals 3

Sunday Nov 16, 2014 #

Running 1:29:00 [3] 10.0 mi (8:54 / mi)
shoes: Blue PureFlows 2

With Jarbarians. Snow, dirt, pavement. Felt pretty good.

C • Jarbarians? 3

Saturday Nov 15, 2014 #

Running 28:00 [3] 3.75 mi (7:28 / mi)
shoes: Blue PureFlows 2

Up to Martin and back. Plus 3 X 1:00 fast.
A bit of Bowel Optic due to this damn cold weather. Too early for teens and ice.

Friday Nov 14, 2014 #

Running 54:30 [3] 6.2 mi (8:47 / mi)
shoes: Blue PureFlows 2

10k with the obstreperous Bam Bam Conway.
Lakewalk. A bit icy.

Wednesday Nov 12, 2014 #

Running 1:03:00 [3] 7.0 mi (9:00 / mi)
shoes: Blue PureFlows 2

WABF Club run with Bams. Out and back on Park Point. Slippery.
Raced an ore boat and won.

Tuesday Nov 11, 2014 #

Running tempo 20:02 [3] 3.11 mi (6:26 / mi)
shoes: Blue PureFlows 2

Tested the old bod with a 5k treadmill TT. Woodland Y
Pleased though I made a couple of mistakes. Started a bit slowly, and didn't look at my watch the last @800 so didn't know I was so close to 20:00. Nothing hurt!
6:36-6:30-6:16-(:39)

C • ... 3

Running warm up/down 23:00 [3] 2.5 mi (9:12 / mi)
shoes: Blue PureFlows 2

Treadmill

Monday Nov 10, 2014 #

Running (OCD) 1:01:00 [3] 6.0 mi (10:10 / mi)
weight:159.5lbs shoes: Blue PureFlows 2

Last run 0' the year at Rock Hill (sniff)
With Hansi and Christine. Snowing hard.
Dawn... check out the weight baby!

C • Son of a bitch... 4

Sunday Nov 9, 2014 #

10 AM

Running 1:34:00 [3] 10.0 mi (9:24 / mi)
shoes: Blue PureFlows 2

Rock Hill on an inch of snow with various clowns.
Dan, Harry, Jarrow, Jonas, Leslie.

4 PM

Running 34:00 [3] 4.0 mi (8:30 / mi)
shoes: Blue PureFlows 2

Got antsy and went to RH ran into Jill A. She beat me up for two fast laps+

C • And you accused me 3

Monday Nov 3, 2014 #

Running 1:00:15 [3] 6.25 mi (9:38 / mi)
shoes: Blue PureFlows 2

3 full loops plus 6:00. (18:50, 17:45, 17:45)
with Christine. tired today...

C • When I 10

Sunday Nov 2, 2014 #

biking (OCD) 1:04:00 [3] 14.5 mi (4:25 / mi)

Marin on roads. Rice lake neighborhood. Thirsty.

12 PM

Running 1:21:00 [3] 8.0 mi (10:07 / mi)
shoes: Blue PureFlows 2

Over to Hartley, around the 10km race course while Jarrow was marking it, and home.

Saturday Nov 1, 2014 #

Note

Broke the streak. 7 hours of driving, to watch the State CC meet.
Phoebe was top East runner (they were 10th as a team) and improved from 104th in 15:51 last year, to 67th and 15:14 this year.

C • Awesome! 3

C • Like 1

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