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Training Log Archive: WileyKyO-T

In the 31 days ending Aug 31, 2015:

activity	#	time	miles		km		+ft
Running	24	10:30:40	90.72	(6:57)	146.0	(4:19)
Trail Running	9	6:33:59	49.45	(7:58)	79.58	(4:57)
Pacing	4	1:13:21	5.22	(14:03)	8.4	(8:44)
Elliptical	1	1:01:00	8.4	(7:16)	13.52	(4:31)
Hiking	1	29:45	1.0	(29:45)	1.61	(18:29)	2000
Cross Training	1	15:51	2.0	(7.6/h)	3.22	(12.2/h)
Total	37	20:04:36	156.79	(7:41)	252.33	(4:46)	2000

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Monday Aug 31, 2015 #

9 PM

Running 21:19 [3] 3.13 mi (6:49 / mi)
shoes: Brooks Glycerin 12

A 5k neighborhood jog for my last run in August.
Paces:
1: 7:00
2: 6:50
3: 6:35
0.13: 6:27

Saturday Aug 29, 2015 #

8 AM

Running warm up/down 9:45 [3] 1.3 mi (7:30 / mi)
shoes: New Balance 610 v3

Jog from Stillhouse Hollow Lake Marina to the other side of Stillhouse Park/trailhead.

Trail Running 32:50 [3] 4.0 mi (8:13 / mi)
shoes: New Balance 610 v3

Running on the trail that connects Stillhouse Park with Dana Peak Park. I made a wrong turn at one point to a trail segment that ended at a field, but I ended a mile into a route that I'd been on from the other side on a previous trail run.
Paces:
1: 7:52
2: 7:50
3: 8:42
4: 8:26

9 AM

Trail Running 26:41 [3] 3.2 mi (8:20 / mi)
shoes: New Balance 610 v3

Return leg on the trail, minus the dead end segment. A little hotter but just as enjoyable on the way back.
Paces:
1: 8:36
2: 8:43
3: 7:47
0.2: 7:35

Running warm up/down 9:47 [4] 1.3 mi (7:32 / mi)
shoes: New Balance 610 v3

Return from the trailhead to my car across Stillhouse Park.
Paces:
1: 7:46
0.3: 6:38

8 PM

Running 23:39 [3] 3.3 mi (7:10 / mi)
shoes: Brooks Glycerin 12

Ran from home to HHCP and then did 2 laps of the running path in the park.
Paces:
1: 7:08
2: 7:19
3: 7:11
0.3: 6:36

Running 8:37 [3] 1.2 mi (7:11 / mi)
shoes: Brooks Glycerin 12

Cool down from HHCP back home.
Paces:
1: 7:16
0.2: 6:39

Friday Aug 28, 2015 #

2 PM

Elliptical 1:01:00 [3] 8.4 mi (7:16 / mi)

Precor Elliptical cross training 2 no arms resistance 10

3 PM

Cross Training 15:51 [3] 2.0 mi (7.6 mph)

Row machine setting 7

9 PM

Running 37:49 [3] 5.3 mi (7:08 / mi)
shoes: Brooks Glycerin 12

Relaxed evening run in my neighborhood; allowed myself to get lost in residential streets I haven't been on and then find my way to a road I knew. Hilly at times.
Paces:
1: 7:24
2: 7:16
3: 6:46
4: 7:07
5: 7:09
0.3: 6:50

Wednesday Aug 26, 2015 #

8 PM

Running 20:31 [3] 3.0 mi (6:50 / mi)
shoes: Brooks Glycerin 12

Run on Indian Trail, Knight's Way, Verna Lee, and residential roads. Stopped at the 1.1mi loop.
Paces:
1: 6:56
2: 6:50
3: 6:45

9 PM

Running 13:20 [3] 2.0 mi (6:40 / mi)
ahr:167 max:176 shoes: Brooks Glycerin 12

1 1/2 loops of the 1.1mi loop and back home. Sometimes it feels so good to run without a shirt on in Texas.
Paces:
1: 6:44
2: 6:36

Tuesday Aug 25, 2015 #

6 AM

Running warm up/down 4:54 [3] 0.72 mi (6:48 / mi)
shoes: Brooks Glycerin 12

Track warm up.

Running intervals 6:01 [5] 1.0 mi (6:01 / mi)
shoes: Brooks Glycerin 12

Mile repeat #1

Running intervals 5:59 [5] 1.0 mi (5:59 / mi)
shoes: Brooks Glycerin 12

Mile repeat #2; the only one under 6min/mi

Running intervals 6:03 [5] 1.0 mi (6:03 / mi)
shoes: Brooks Glycerin 12

Mile repeat #3

Running intervals 6:06 [5] 1.0 mi (6:06 / mi)
shoes: Brooks Glycerin 12

Mile repeat #4

Running warm up/down 3:30 [3] 0.45 mi (7:47 / mi)
shoes: Brooks Glycerin 12

Cool down jog on track.

Saturday Aug 22, 2015 #

Note

I just got caught up on posting three weeks of workouts here on AP. Since the start of August, I:
-Went TDY for a few days to Colorado Springs, so some training at higher altitude
-Tried out for the Fort Hood Army 10 Miler Team and made it! With my best 10 mile time trial yet!
-Got in a little running in New Orleans where my wife is moving back this weekend for her next year of law school.

I am very excited for the 10 Miler in October, and I hope to get my time down closer to 65 minutes. It will take a lot of work but I've always performed better when I have a quantified fitness goal and deadline to work towards.

C • Way to go! 9

6 PM

Running 20:58 [3] 3.0 mi (6:59 / mi)
shoes: New Balance 610 v3

Part 1 of a Calhoun-Fountainbleu-Washington-St. Charles run in Uptown. This segment was from the apartment to Fountainbleu and Washington.
Paces:
1: 7:08
2: 6:53
3: 6:57

7 PM

Running 7:08 [3] 1.0 mi (7:08 / mi)
shoes: New Balance 610 v3

Part 2 of a Calhoun-Fountainbleu-Washington-St. Charles run in Uptown. This part was along Washington from Fountainbleu to the McDonalds on Claiborne.

Running 21:11 [3] 3.0 mi (7:04 / mi)
shoes: New Balance 610 v3

Part 3 of a Calhoun-Fountainbleu-Washington-St. Charles run in Uptown. Took Washington to Pyrtania and back to Dufossat. I felt a strange chest pain intermittently in the last mile--hopefully it was nothing.
Paces:
1: 7:05
2: 7:01
3: 7:05

Friday Aug 21, 2015 #

7 PM

Running warm up/down 7:04 [3] 1.0 mi (7:04 / mi)
shoes: New Balance 610 v3

Warm up from Hilarie's apartment to Audubon Park.

Running 23:26 [4] 3.5 mi (6:42 / mi)
shoes: New Balance 610 v3

Almost two full laps on the Audubon Park path (each lap is 1.8mi). Boy is it humid here in Louisianna where I am for the weekend!
Paces:
1: 6:40
2: 6:37
3: 6:43
0.5: 6:47

Running warm up/down 15:46 [3] 2.15 mi (7:20 / mi)
shoes: New Balance 610 v3

Return trip from Audubon Park, but I took the long way to get some more distance in.

Thursday Aug 20, 2015 #

6 AM

Running tempo 48:52 [4] 7.0 mi (6:59 / mi)
shoes: Brooks Glycerin 12

The usual Thursday tempo run, but my first as an official member of the Ft. Hood Army Ten Miler Team. This was my fastest time for this run yet.
Paces:
1: 8:00
2: 7:00
3: 7:00
4: 6:40
5: 6:51
6: 6:46
7: 6:35

Wednesday Aug 19, 2015 #

6 AM

Pacing 9:07 [2] 1.0 mi (9:07 / mi)
shoes: Brooks Glycerin 12

PT 'last man up' run with two and a half rounds of sprints (the formation was long, so it took a while to get from the back to the front).

7 AM

Running intervals 1:03 [4] 0.06 mi (17:25 / mi)
shoes: Brooks Glycerin 12

Shuttle run sprint in Rugged field

Running intervals 45 [4] 0.08 mi (9:21 / mi)
shoes: Brooks Glycerin 12

Second shuttle run sprint on Rugged Field

Tuesday Aug 18, 2015 #

6 AM

Running race 1:07:53 [5] 10.0 mi (6:47 / mi)
ahr:168 max:187 shoes: Brooks Glycerin 12

Army 10 miler qualifying time trial. It was an out and back stretch held on a tank trail with some hills on post. Had only one other runner about at my same speed (others much faster or much slower), and he passed me around mile 6.5. I stayed close, though, and I think the second half went well given that the turnaround point was 175 ft lower than the start/finish. They had water points at mi's 3, 5, and 7, which was perfect.
Paces:
1: 6:11
2: 6:24
3: 6:46
4: 6:42
5: 6:43
6: 6:58
7: 7:07
8: 7:12
9: 7:35
10: 7:20

10 PM

Pacing 14:32 [1] 1.0 mi (14:32 / mi)
shoes: Brooks Glycerin 12

Another light jog in the neighborhood with my wife, which turned into a walk after a mile.

Monday Aug 17, 2015 #

6 AM

Running 21:25 [4] 3.16 mi (6:47 / mi)
shoes: Brooks Glycerin 12

Another A group run; conversational pace on the way out, and a fast pace on the way back for the release run. No splits on this one.

8 PM

Pacing 26:40 [1] 1.8 mi (14:49 / mi)
shoes: Brooks Glycerin 12

Very light jog with my wife in the neighborhood.

Saturday Aug 15, 2015 #

9 PM

Running warm up/down 4:00 [3] 0.5 mi (8:00 / mi)
shoes: Brooks Glycerin 12

Jog from in-law's house to Rice loop in Houston.

Trail Running 1:07:44 [3] 9.0 mi (7:32 / mi)
shoes: Brooks Glycerin 12

3 laps on the Rice loop, a nice trail that encircles Rice University.
Paces:
1: 7:28
2: 7:13
3: 7:23
4: 7:23
5: 7:22
6: 7:43
7: 7:43
8: 7:39
9: 7:50

10 PM

Running warm up/down 4:08 [3] 0.5 mi (8:16 / mi)
shoes: Brooks Glycerin 12

Cool down after the Rice loops.

Friday Aug 14, 2015 #

6 AM

Running 33:05 [3] 4.4 mi (7:31 / mi)
shoes: New Balance 610 v3

Jog starting in Dana Peak Park and then exiting to the Ridge neighborhood and back in. Only first ~1.3mi on trails, rest on road.
Paces:
1: 8:34
2: 7:34
3: 7:15
4: 6:59
0.4: 6:42

Thursday Aug 13, 2015 #

5 AM

Hiking 29:45 [4] 1.0 mi (29:45 / mi) +2000ft 10:17 / mi
shoes: Brooks Glycerin 12

The running highlight of my Colorado TDY...the Manitou incline. The incline was even better than I remembered, as there have been some improvements made to the stability and width of steps.

6 AM

Trail Running 24:26 [3] 2.75 mi (8:53 / mi)
shoes: Brooks Glycerin 12

Running down the Barr Trail from the tip of the incline to the Barr Trail trailhead.

Wednesday Aug 12, 2015 #

5 AM

Running 27:43 [3] 3.75 mi (7:23 / mi)
shoes: Brooks Glycerin 12

Part 1 of Fort Carson to World Arena run. From 4th EN BN, ran down to my old units off of Prussman Ave (they are deployed, so not much going on in the rear) and along the banana belt to a familiar tank trail and the old dig site my platoon made.
Paces:
1: 7:22
2: 7:07
3: 7:31
0.75: 7:31

6 AM

Running 9:22 [3] 1.25 mi (7:30 / mi)
shoes: Brooks Glycerin 12

Part 2 of a run from Ft. Carson to the World Arena. From my old dig site, I took trails back to the tank trail, following it in to Minick and the B street gas station.
Paces:
1: 7:30
0.25: 7:22

Running 24:26 [3] 3.4 mi (7:11 / mi)
shoes: Brooks Glycerin 12

Part 3 of a run from Fort Carson to the World Arena. From the B street gas station, I ran out B st gate, down B street, and back to the World Arena via 87.
Paces:
1: 7:12
2: 7:04
3: 7:15
0.4: 7:12

Tuesday Aug 11, 2015 #

6 AM

Trail Running 1:00:09 [3] 8.0 mi (7:31 / mi)
shoes: Brooks Glycerin 12

Run from World Arena to Pikes Peak Greenway and down and up familiar trails.

Monday Aug 10, 2015 #

6 AM

Running 10:46 [3] 1.49 mi (7:14 / mi)
shoes: Brooks Glycerin 12

Running in formation with A group.
Paces:
1: 7:19
0.49: 6:58

Running 9:55 [4] 1.49 mi (6:39 / mi)
shoes: Brooks Glycerin 12

Return trip from A group turnaround--release run.
Paces:
1: 6:49
0.49: 6:16

9 PM

Trail Running 33:51 [3] 4.5 mi (7:31 / mi)
shoes: Brooks Glycerin 12

First run back in Colorado Springs in over a year. Ran from the world arena via trails to Quail Lake, around the lake twice, and back in. I was here TDY for a few days for a brigade inspection of a battalion.

Saturday Aug 8, 2015 #

11 PM

Pacing 23:02 [1] 1.42 mi (16:13 / mi)
shoes: Brooks Glycerin 12

Keeping pace with my wife in a very light jog in the neighborhood.

Friday Aug 7, 2015 #

6 AM

Trail Running 37:04 [3] 4.35 mi (8:31 / mi)
shoes: New Balance 610 v3

Part 1 of a trail run in Dana Peak Park.

Trail Running 29:16 [3] 3.65 mi (8:01 / mi)
shoes: New Balance 610 v3

Part 2 of a trail run in Dana Peak Park.

Thursday Aug 6, 2015 #

6 AM

Running tempo 48:56 [4] 7.0 mi (6:59 / mi)
shoes: Brooks Glycerin 12

Good time for the usual CLP 7mi tempo run.
Paces:
1: 7:36
2: 6:58
3: 7:05
4: 6:43
5: 7:00
6: 6:57
7: 6:37

Tuesday Aug 4, 2015 #

6 AM

Running warm up/down 3:54 [3] 0.53 mi (7:21 / mi)
shoes: Brooks Glycerin 12

Half mile warmup on the track

Running intervals 3:37 [5] 0.62 mi (5:50 / mi)
shoes: Brooks Glycerin 12

1000m interval 1 of 6

Running intervals 3:43 [5] 0.62 mi (6:00 / mi)
shoes: Brooks Glycerin 12

1000m interval 2 of 6

Running intervals 3:42 [5] 0.62 mi (5:58 / mi)
shoes: Brooks Glycerin 12

1000m interval 3 of 6

Running intervals 3:48 [5] 0.62 mi (6:08 / mi)
shoes: Brooks Glycerin 12

1000m interval 4 of 6

Running intervals 3:45 [5] 0.62 mi (6:03 / mi)
shoes: Brooks Glycerin 12

1000m interval 5 of 6

Running intervals 3:43 [5] 0.62 mi (6:00 / mi)
shoes: Brooks Glycerin 12

1000m interval 6 of 6

Monday Aug 3, 2015 #

6 AM

Running 10:07 [4] 1.55 mi (6:32 / mi)
shoes: Brooks Glycerin 12

Part 1 of A group run. Was able to push the pace a little.
Paces:
1: 6:26
0.55: 6:41

Running 9:09 [4] 1.49 mi (6:08 / mi)
shoes: Brooks Glycerin 12

Release run back from the turnaround point with CSM Patterson--nice and fast.

Saturday Aug 1, 2015 #

8 AM

Trail Running 1:00:00 [3] 7.27 mi (8:15 / mi)
ahr:167 max:185 shoes: Brooks Glycerin 12

Part 1 of Dana Peak trail run. Remarkably consistent splits on miles 3-7 especially given the choppiness of the terrain.
Paces:
1: 7:32
2: 7:14
3: 8:27
4: 8:30
5: 8:28
6: 8:28
7: 8:47
0.27: 9:14

9 AM

Trail Running 21:58 [3] 2.73 mi (8:03 / mi)
ahr:163 max:185 shoes: Brooks Glycerin 12

Part 2 of Dana Peak trail run.
Paces:
1: 8:42
2: 7:45
0.73: 7:30

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