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Training Log Archive: richf

In the 31 days ending Dec 31, 2005:

activity # timemileskm+m
  running19 14:57:44 100.0(8:59) 160.93(5:35)
  weights10 4:01:00
  hiking3 3:55:00
  tennis3 2:40:00
  elliptical trainer4 2:15:00
  bike5 1:38:00
  erg1 12:00
  rest6 6
  Total29 29:38:50 100.0 160.93
averages - weight:175.3lbs

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Saturday Dec 31, 2005 #

hiking 1:25:00 [1]
(rest day)

Walking in duke forest along the river with friends. Miles getting noticably heavier in the pack. Fortunately it's flat so this still qualifies as a rest day.
C • Miles 2

Friday Dec 30, 2005 #

running (mixed surface) 50:00 [2] 5.0 mi (10:00 / mi)

terrain and trail with Shadow in the am before heading to NC

Thursday Dec 29, 2005 #

running (treadmill) 40:00 [2] 4.0 mi (10:00 / mi)
weight:176lbs

simulated hills with recovery. not much snap today. right achilles a little sore. MIleage may be coming up too quick for current weight after a meager fall running total

weights 31:00 [2]

work gym after the run. need to get outside more again soon.

Wednesday Dec 28, 2005 #

running (treadmill) 25:00 [3] 3.0 mi (8:20 / mi)

instead of lunch at work. Easy warm-up for 10 then mostly around 7s. 150 to 6:35 today

bike 20:00 [3]

right off the treadmill

running (treadmill) 25:00 [3] 3.0 mi (8:20 / mi)

7:30s plus cool down

Tuesday Dec 27, 2005 #

running (treadmill) 1:10:00 [2] 8.0 mi (8:45 / mi)

mid-day

weights 30:00 [2]

bike 20:00 [2]

Monday Dec 26, 2005 #

rest 1 [3]
(rest day)

traffic on the way back sucks up my workout time

Sunday Dec 25, 2005 #

running (terrain) 40:00 [1] 4.0 mi (10:00 / mi)

a.m. woods run with shadow before heading out on the road to s-i-l's in NJ

Saturday Dec 24, 2005 #

rest 1 [1]
(rest day)

Friday Dec 23, 2005 #

running (treadmill) 32:00 [3] 4.0 mi (8:00 / mi)

work gym early afternoon

weights 29:00 [3]

Thursday Dec 22, 2005 #

running 35:00 [2] 4.0 mi (8:45 / mi)

elliptical trainer 39:00 [3]

Wednesday Dec 21, 2005 #

rest 1 [1]
(rest day)

Legs a little flat and working late so just nurse the syrah blend and work on the leftover prime rib.

Tuesday Dec 20, 2005 #

running (treadmill) 44:00 [3] 5.0 mi (8:48 / mi)
weight:174.8lbs

MIles provided a good sleep night but I didn't train smart today. Most of the run outside of coold down was 7:30-45 which is too fast for recovery but not really good training. Would have been better served running slower/recovery.

weights 27:00 [3]

post-run

Monday Dec 19, 2005 #

running (treadmill) 29:00 [4] 4.0 mi (7:15 / mi)
weight:175lbs

Feeling ok despite my current rotundness. Last 1.5 miles at 6:20.

bike (stationary) 30:00 [3]

Was going to do weights but still a little sore from up top from lifting Saturday so I opted to put it off til tomorrow.

elliptical trainer 21:00 [3]

rounding out the indoor cardio session

Sunday Dec 18, 2005 #

running (tralis) 1:16:00 [2] 8.0 mi (9:30 / mi)

Saturday Dec 17, 2005 #

running (treadmill) 28:00 [2] 3.0 mi (9:20 / mi)

tired and fat after last nights late evening prime rib feast. Right ankle a little sore.

weights 26:00 [3]

Friday Dec 16, 2005 #

rest 1 [1]
(rest day)

Thursday Dec 15, 2005 #

running (treadmill) 58:00 [3] 6.0 mi (9:40 / mi)

p.m. in the office gym. Warm-up, couple of long hill repeats with rest between.

Wednesday Dec 14, 2005 #

running (treadmill) 54:00 [3] 7.0 mi (7:43 / mi)

My trip to montreal cancelled just as I was about to head to the airport. While this presents a bit of a problem professionally it does give me time for a pm gym session.

First mile or two really easy but overall much faster today with 150=6:39. I'll attribute it to the four days of west coast weather. Slight soreness in left groin probably attributable to tennis.

weights 25:00 [3]

for me this is a pre-req to any serious work later

Tuesday Dec 13, 2005 #

tennis 1:30:00 [3]

a.m. Again perfect weather. Much higher intensity today

Monday Dec 12, 2005 #

tennis 40:00 [2]

a.m. weather continues to be great

hiking 1:30:00 [1]

middle day 3 hours+ up and around point dume north of malibu but it included a lot looking at tidepools. Still it has to merit something as I was carrying 20 pounds in a pack for several miles.

running 56:00 [4] 7.0 mi (8:00 / mi)

p.m. hotel to beach to hermosa and back h

Sunday Dec 11, 2005 #

tennis 30:00 [1]

p.m.

hiking 1:00:00 [1]

mid-day three hours constant walking around and on manhattan/hermosa/redondo beaches having long conversation spouse. Put some weight in a backpack to burn a few calories on the journey.

Saturday Dec 10, 2005 #

rest 1 [1]

Fly to LA for a wedding (first trip for both parents away from kid at the same time). No time to train today but it's 70 sunny and we have a convertible.

Friday Dec 9, 2005 #

running (treadmill) 52:00 [2] 6.0 mi (8:40 / mi)
(sick)

Feeling a little better on a long afternoon walk with Shadow I opt to head over to the gym in evening. Not much power but not much food in last 48 hours either.

weights 24:00 [2]

Actual weight time exclusive of snow shoveling.

Thursday Dec 8, 2005 #

rest 1 [1]
(sick) (rest day)

Mostly bed. Food poisoning I think.

Wednesday Dec 7, 2005 #

running (treadmill) 28:00 [2] 3.0 mi (9:20 / mi)

p.m. gym. no running shoes so I try the mid cut timberlands. Not really comfortable.

bike (stationary) 18:00 [2]

Tuesday Dec 6, 2005 #

running (treadmill) 53:00 [3] 6.0 mi (8:50 / mi)

a.m. gym mixed workout with slow warm-up
slight fitness move 150-6:58 160-6:18
Huge ass-bruise (correct punctuation) from a fall on shadow's first clipping foul this weekend causes some pain running but not dramatic.

elliptical trainer 39:00 [3]

p.m.

weights 22:00 [3]

p.m.2=first solid training day in a long time basically since august. More disappointing yet is looking at the AP log in month view and seeing a straight line in the wrong direction.

This is more than in part attributable to MIles getting the sleep thing going for himself. One does not make a trend though and I am still way heavy to run. I have however been on an alternate year plan over the last decade with the even number years being better than the odds. Myabe 2006...
C • Direction 1

Sunday Dec 4, 2005 #

running (orieenteering) 43:44 [4] 4.0 mi (10:56 / mi)

qoc-wheaton brown
I dropped down to the first non--special map (one with the trail network imprinted). Running with the 105 pound beefcake canine on a leash without the ability to use the dashed lines would have beeen a formula for disaster. As it was he clipped me twice while i was trying to run and read once taking both of us for a spill down an embankment. Well what he lacks in ability he makes up for in enthusiasm.

running 15:00 [1] 1.0 mi (15:00 / mi)

Around the lake for shadow to swim

weights 17:00 [2]

night after a soak in th jacuzzi

Friday Dec 2, 2005 #

elliptical trainer 36:00 [3]

version2 machine 0 ramp 30 506

erg 12:00 [3]

straight off the elliptical 2000=8.17 with short cooldown after

weights 10:00 [1]

start easing into winter strangth work

Thursday Dec 1, 2005 #

running 44:00 [3] 5.0 mi (8:48 / mi)

late night work gym
150-7.03

bike 10:00 [2]

cool down

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