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Training Log Archive: GlenT

In the 31 days ending Dec 31, 2015:

activity # timemileskm+mload
  Strength and Flexibility12 9:30:00110.0
  Road Run8 5:21:36 34.75(9:15) 55.92(5:45) 574119.8
  Treadmill3 1:55:25 12.0(9:37) 19.31(5:59) 18555.4
  Running2 49:32 5.14(9:38) 8.27(5:59)20.4
  Trail Run1 47:22 4.38(10:49) 7.05(6:43) 17816.8
  Orienteering1 43:39 2.58(16:56) 4.15(10:31) 13412 /16c75%22.0
  Total27 19:07:34 58.85 94.71 107112 /16c75%344.4
  [1-5]27 19:02:16

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Thursday Dec 31, 2015 #

1 PM

Treadmill 33:03 intensity: (2:56 @1) + (1:12 @2) + (22:16 @3) + (6:39 @4) 3.3 mi (10:01 / mi) +50m 9:34 / mi
ahr:133 max:149 shoes: Asics Gel-Nimbus 16

Treadmill at the hotel (in St. Louis for my niece's wedding).

Monday Dec 28, 2015 #

Strength and Flexibility (Yoga) 30:00 [2]

Yoga class with Christine as substitute. Thirty minutes of breathing and stretching and about 10 minutes of moderate abs and back stuff - a little less intense than the usual Monday class. Apparently you can breathe through the soles of your feet and your fingertips - I stuck to using my nose and mouth.
C • odd breathing 3
11 AM

Treadmill 42:40 intensity: (1:54 @1) + (1:45 @2) + (16:01 @3) + (10:11 @4) + (12:49 @5) 4.5 mi (9:29 / mi) +70m 9:03 / mi
ahr:142 max:160 shoes: Asics Gel-Nimbus 16

Initial plan was 2 miles at threshold pace with a short break between. Made it through the first mile but broke the second into 4 quarter miles with breaks between - pretty warm in the room, so a sweat fest. "Hard" pace was 7.3 mph/8:13 per mi. (Inadvertently turned the watch off for 1:17 during the first interval - total time corrected.)
Note: Garmin likes to guess at the distance when the GPS is turned off (presumably using output from an accelerometer or some similar sensor) but seems to be about 10% less than what the treadmill display says. I'm going with the treadmill and corrected the total distance in the AP entry. I suppose I should run a known road distance without the GPS on to test it.

Thursday Dec 24, 2015 #

12 PM

Road Run 41:15 intensity: (3:59 @0) + (9 @1) + (10 @2) + (14:22 @3) + (21:08 @4) + (1:27 @5) 4.52 mi (9:08 / mi) +64m 8:45 / mi
ahr:146 max:200 shoes: Asics Gel-Nimbus 16

December 24, 70F, dew point 63F. WTF? Overdressed in shorts and a T-shirt.

Monday Dec 21, 2015 #

Strength and Flexibility (Yoga) 50:00 [2]

Sunday Dec 20, 2015 #

3 PM

Road Run 52:58 intensity: (1:48 @2) + (42:31 @3) + (8:39 @4) 5.71 mi (9:16 / mi) +100m 8:48 / mi
ahr:138 max:168 shoes: Asics Gel-Nimbus 16

Longer run. HR bogus for first km.

Saturday Dec 19, 2015 #

Strength and Flexibility (Yoga) 50:00 [2]

Billy. Lots of stretchy stuff.

Friday Dec 18, 2015 #

3 PM

Road Run 27:16 intensity: (13 @1) + (4:00 @2) + (20:47 @3) + (2:16 @4) 2.98 mi (9:09 / mi) +64m 8:35 / mi
ahr:132 max:148 shoes: Asics Gel-Nimbus 16

Easyish run around the neighborhood.

Thursday Dec 17, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Weights.
11 AM

Treadmill intervals 39:42 intensity: (7 @0) + (1:22 @1) + (3:31 @2) + (13:57 @3) + (11:52 @4) + (8:53 @5) 4.2 mi (9:27 / mi) +65m 9:01 / mi
ahr:140 max:163 shoes: Asics Gel-Nimbus 16

Intervals on the treadmill. 5 x 0.25mi @ 7:20 pace (8.1 mph) with 90-120 sec recovery. Stopped short on the second one (math fail) so compensated by adding 200m @ 7:00 pace as a sixth interval. Warmish in the gym so it was a sweatfest.

Tuesday Dec 15, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

11 AM

Road Run 34:47 intensity: (17 @1) + (39 @2) + (22:51 @3) + (11:00 @4) 3.8 mi (9:09 / mi) +40m 8:51 / mi
ahr:139 max:161 shoes: Asics Gel-Nimbus 16

From the Y. Still 50F!

Sunday Dec 13, 2015 #

2 PM

Trail Run 47:22 intensity: (36 @0) + (2:46 @1) + (3:13 @2) + (28:43 @3) + (12:04 @4) 7.05 km (6:43 / km) +178m 5:58 / km
ahr:134 max:151 shoes: NB 1210 "Leadville"

At Hand Hollow Cons. Area. Overcast but about 50F, another nice December day. Woods are pretty open now so did some exploring off trail and on unofficial trails.

AOWN - Spotted an eagle having a snack in the field along Rt. 66 about 1.5 miles from home.

Saturday Dec 12, 2015 #

Strength and Flexibility (Yoga) 50:00 [2]

Good class, led by Connie (aka "The Torture Lady" when she's leading Pilates). Could tell I had beaten up my quads a bit yesterday.

Friday Dec 11, 2015 #

3 PM

Road Run intervals 43:18 intensity: (1:41 @1) + (8:24 @2) + (23:43 @3) + (6:49 @4) + (2:41 @5) 4.53 mi (9:34 / mi) +72m 9:07 / mi
ahr:133 max:159 shoes: Asics Gel-Nimbus 16

Hill intervals. 6 x ~230m with 10-12m climb. Jog back down for recovery (~1:45-1:50). Average about 1:00 for the uphills. Another warm day by December standards, about 55F.

Thursday Dec 10, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Weights.
11 AM

Road Run 28:53 [3] 3.15 mi (9:10 / mi) +19m 9:00 / mi
ahr:137 max:164 shoes: Asics Gel-Nimbus 16

From the Y. Ran in shorts! Mid 50's, partly sunny - the upside to climate change?
Bogus HR readings early in run.

Tuesday Dec 8, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Big bouncy ball (although we don't get to bounce it, just lift it and sit or lie on it).

Note

Conversation overheard in the locker room at the Y:
Guy 1: Takes longer to recover these days.
Guy 2: I hear ya. How old are you?
Guy 1: Thirty.
11 AM

Running 21:07 intensity: (9 @0) + (2:20 @1) + (1:08 @2) + (14:04 @3) + (3:26 @4) 2.14 mi (9:52 / mi)
ahr:132 max:143 shoes: Asics Gel-Nimbus 16

A couple of miles on the indoor track at the Y plus two laps walking as a cooldown. All right turns today.

Monday Dec 7, 2015 #

Strength and Flexibility (Yoga) 50:00 [2]

I like the flows we do in this class (instructor Emily) but I'm still not convinced that down dog is a "rest" pose.
11 AM

Road Run 48:49 intensity: (4 @0) + (3 @1) + (1:15 @2) + (35:04 @3) + (12:23 @4) 5.23 mi (9:20 / mi) +153m 8:34 / mi
ahr:137 max:148 shoes: Asics Gel-Nimbus 16

From the Y. Sunny and low 40s - quite nice. I was overdressed and had to take off a layer.

Saturday Dec 5, 2015 #

Event: Ratlum Holiday International Night-O (RHINO)
 

Strength and Flexibility (Yoga) 40:00 [1]

Pretty low key. Lots of stretching and breathing. Chistine(?) subbing for Billy. Lots of people there - must be a Saturday thing.
5 PM

Orienteering race (Night-O) 43:39 intensity: (2:25 @1) + (45 @2) + (15:05 @3) + (20:07 @4) + (5:17 @5) *** 4.15 km (10:31 / km) +134m 9:03 / km
ahr:141 max:162 spiked:12/16c shoes: Jalas - sz 10

RHINO Long Course. 3.1km SL. An OK run - not careful enough following bearings through laurel a few times. Took trail routes most of the time, which seems the right thing to do (at least for me). Quite pleasant with temperature close to 40 and dry.

Thanks to Charlie and Rhonda for once again hosting us for the orienteering and socializing.

RHINO - Splits

Thursday Dec 3, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

3 PM

Road Run 44:20 intensity: (10 @0) + (17 @1) + (1:38 @2) + (23:47 @3) + (18:28 @4) 4.83 mi (9:11 / mi) +62m 8:50 / mi
ahr:139 max:151 shoes: Asics Gel-Nimbus 16

December, 40F, not precipitating = gotta run outside (especially since the treadmill isn't really an option for the next two weeks). Barked at by at least six dogs, all big but all constrained by real or virtual fences.

Tuesday Dec 1, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Rubber bands.
11 AM

Running 28:25 intensity: (13 @0) + (44 @1) + (1:42 @2) + (13:17 @3) + (7:17 @4) + (5:12 @5) 3.0 mi (9:28 / mi)
ahr:140 max:165 shoes: Asics Gel-Nimbus 16

On the indoor track at the Y. They're renovating the "wellness center" so treadmills are not available for the next two weeks. 14 laps/mile =~115m/lap. Warm-up for a mile, 8 x one lap fast/ one lap easy (~29/~43sec), easy for the third mile except for one lap at 26.x about halfway through. 42 laps total = 168 left turns.

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