Sunday Dec 12 |
 | running (orienteering) 2:09:00 [4] 11.0 mi (11:43 / mi) | |
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| Blue at chipawonsic. QOC meet directors continue to come through with stellar weather. Running most of the time apparently a lot of it in the wrong directions. Mileage covered may actually have been more than 11. Who knows? Great training anyway and I do manage to find them all on my own eventually.
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| running (trails) 44:00 [2] 5.0 mi (8:47 / mi) | |
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| In what may become my non-dog meet routine. Night park run with lights for shadow. Feeling the first run I move slowly through the rootier sections.
This second run should put more downward pressure on personal pounds. Weight 169 this morning after to much indulgence at the boat parade party saturday night. Probably didn't help my speed any. |
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Blue - Splits |
Saturday Dec 11 |
| running (trails) 44:00 [2] 5.0 mi (8:47 / mi) | |
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| Note | |
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| Solid week. Good mix and another mile or two. DEfinately picking up leg strength. |
Friday Dec 10 |
| running (treadmill) 33:00 [2] 4.0 mi (8:15 / mi) | |
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| weights 38:00 [3] | |
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| bike 20:00 [2] | |
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Thursday Dec 9 |
| elliptical trainer 1:00:00 [3] | |
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| Crappy weather. Hit the elliptical at work before going home. Our mini-gym isn't much but you can't beat the logistics of anything on-site. |
Wednesday Dec 8 |
| running 1:33:00 [2] 10.0 mi (9:18 / mi) | |
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| Seeing the weather report a day in advance and needing sleep badly I opt for PTO today. Get out of bed around 10 a.m. Outside chores and errands til 3:30. Then go for a longish run in rock creek park with shadow in shorts and a t-shirt. Carry a pack with jacket and gatorade. Everyone gets a workout today. Miles and I cook dinner while K goes to the gym. Good and large volume on foot lately so no running tomorrow. |
Tuesday Dec 7 |
| running (treadmill) 59:00 [3] 8.0 mi (7:22 / mi) | |
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| Rainy but I'm up and motivated so I go in early and run at work in the a.m. First mile easy accelerate slowly to 150 HR for middle 6 which at 30 min equals 6:30 miles. Slight improvement recently but still behind spring. Easy last mile but not enough cool ddown as despite the shower I am dripping in my first meeting which fortunately is a con call.
Weight was down to 166 pre-run but I felt dehydrated the whole time so I think it's that more than progress. |
| swim 20:00 [2] | |
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| evening followed by lounging in the whirlpool |
| weights 35:00 [2] | |
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| post swim |
Monday Dec 6 |
| rest 1 [1] | |
| (rest day) |
| Rest day. Not by plan but by Mile simposed logistics and lack of sleep. We do manage to get organized enough for me to spell Kristin in the evening so she can go to the gym for the first time post. |