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Training Log Archive: Bags

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  running4 3:40:01 22.85(9:38) 36.77(5:59)
  Just walk3 3:08:39 11.7(16:07) 18.83(10:01)
  biking5 50:00 10.25(4:53) 16.5(3:02)
  golf 1 10:00 4.0(2:30) 6.44(1:33)
  Total13 7:48:40 48.8(9:36) 78.53(5:58)

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Saturday Oct 8, 2016 #

10 AM

running intervals (4x200) 3:15 [3] 0.5 mi (6:30 / mi)
shoes: Nike Free 4.0

Cool breeze...I have been doing leg raises for several days...standing lifing knee up above waist high...guess it was working the muscles I wanted because right groin tightened up on 2nd one...3rd one loosened a little, 4th one tightened and 5th one made 50 yards and stopped.

Decided to do 5.5...there are several little loops you can add...2 of them are .4 ad one is .5. I then decided I would go for 6 and do 2 of the .5 small loops to get them over with on the first 2.5 loop...I ran about 9:10 and though it was short so added a small loop of 35 seconds or so to be safe...well I was going faster than I thought and probably the .5 loop is closer to being accurate than I thought...anyway I felt good and my groin was fine at the slower pace...in face I thought perhaps the lifting stuff had made it easier to lift legs because I was cranking at time for a 6 miler.

49.28;
49.3
48,32
47.32

running long (sunny cool but se breeze) 55:16 [3] 6.0 mi (9:13 / mi)
shoes: Nike Free 4.0

2 PM

golf (walk) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: Nike Zoom Trainer

Blood sugar low by the end.

Friday Oct 7, 2016 #

5 PM

Just walk (cool breeze ) 1:03:04 [3] 4.0 mi (15:46 / mi)
shoes: Hyperfuse trainer Nike

First hint of chill in wind...its not cold by a long stretch but with breeze out of north it was cooler than I expected...refreshing...
6 PM

biking 10:00 [3] 2.05 mi (4:53 / mi)

Thursday Oct 6, 2016 #

5 PM

running (breeze from s/se) 37:42 [3] 4.05 mi (9:19 / mi)
shoes: Lunarglide6

6 PM

biking 10:00 [3] 2.05 mi (4:53 / mi)

Wednesday Oct 5, 2016 #

6 PM

Just walk (rest Wednesday) 52:17 [3] 3.1 mi (16:52 / mi)
shoes: UnderArmour Micro G

7 PM

biking 10:00 [3] 2.05 mi (4:53 / mi)

Tuesday Oct 4, 2016 #

4 PM

running (tough south wind crap) 41:51 [3] 4.3 mi (9:44 / mi)
shoes: Nike 4.0 C

This is a very fast time for how horrible I felt the first 1.5 miles...
6 PM

biking 10:00 [3] 2.05 mi (4:53 / mi)

Monday Oct 3, 2016 #

5 PM

Just walk (work is a killer) 1:13:18 [3] 4.6 mi (15:56 / mi)
shoes: Hyperfuse trainer Nike

6 PM

biking 10:00 [3] 2.05 mi (4:53 / mi)

Sunday Oct 2, 2016 #

7 AM

running long (another adventure) 1:21:57 [3] 8.0 mi (10:15 / mi)
shoes: Nike Free 4.0

Again it took me 3 miles to get going and yet when I did I really speeded up between 3 and 3.5...ran about 12;45 for first mile 24 for 2 and 35 for 3...ran 47 for last 5...at 5 I passed bicycle man who was walking his bike...young guy 20's with long blonde hair...about quarter mile later he passed me on other side of street...ok...1/3 of a mile later he's walking uphill...the other part was not uphill so not sure why he was walking then...passed him...and then 1/3 mile later he goes by again...riding on grass...crossed street and he rode off into sunrise...

I had to stop at 1/2 mile and use porta potty...lucky for me I went that way...past couple of Sundays I've been a little indecisive on which route to run...changing mile several times before I go out and even after I go out may change it...luckily it has toilet paper in it...

The late afternoon hard workouts of 6 miles and then long run Sunday mornings is tough...hopefully it will pay off next spring.

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