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Training Log Archive: itsmartin

In the 31 days ending Aug 31, 2016:

activity # timemileskm+ft
  Cycling37 26:13:28 169199.47(1) 272300.16() 17170
  Running14 25:23:20 30730.74(3) 49456.33(2) 18906
  Strengthening8 6:00:00
  Hiking1 1:21:52 1.84(44:32) 2.96(27:41) 802
  Walking1 14:01 0.76(18:20) 1.23(11:24) 139
  Total61 59:12:41 199932.82 321760.69 37016
  [1-5]61 58:20:39
averages - weight:184.9lbs

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Wednesday Aug 31, 2016 #

5 AM

Running 53:47 intensity: (3:53 @0) + (3 @1) + (12:39 @2) + (31:09 @3) + (1:01 @4) + (5:02 @5) 6.48 mi (8:18 / mi) +577ft 7:39 / mi
ahr:131 max:167 shoes: Brooks Glycerin 13 #2

Madrona loop

I felt pretty poor. :( My legs and hips are kinda tweaked and I felt twinges almost the whole time. I think I'm not running enough. And I need a massage.

My actual max HR was 142. That said, I felt like I was moving faster than I really was.

Tuesday Aug 30, 2016 #

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

core + hips + ankles

Monday Aug 29, 2016 #

7 AM

Cycling (Commute) 24:37 [1] 5.83 mi (4:13 / mi) +312ft 4:01 / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 1:17:49 [2] 15371.67 mi ( / mi) +628ft / mi
shoes: Raleigh Mojave 8.0

commute home +

Sunday Aug 28, 2016 #

11 AM

Cycling 2:15:39 [1] 20.93 mi (6:29 / mi) +1181ft 6:09 / mi
shoes: Performance Access XCL 29er

exploring along the Wenatchee River

Saturday Aug 27, 2016 #

10 AM

Cycling 3:46:09 [2] 20.95 mi (10:48 / mi) +3224ft 9:25 / mi
shoes: Performance Access XCL 29er

Chikamin Ridge, Minnow Creek

Friday Aug 26, 2016 #

8 AM

Hiking 1:21:52 [1] 1.84 mi (44:32 / mi) +802ft 31:31 / mi
shoes: Sneakers

exploring Lucca's property

Thursday Aug 25, 2016 #

5 AM

Running (Treadmill) 31:04 [1] 3.5 mi (8:53 / mi)
ahr:110 max:119 shoes: Brooks Glycerin 13 #2

treadmill run with Thom

This felt MUCH better than yesterday.
7 AM

Note
weight:189lbs

Cycling (Commute) 24:53 [2] 5.83 mi (4:16 / mi) +304ft 4:04 / mi
shoes: Raleigh Mojave 8.0

commute to work

Wednesday Aug 24, 2016 #

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

core + hips + ankles
7 AM

Note
weight:189lbs

12 PM

Running 40:15 [2] 4.93 mi (8:10 / mi) +187ft 7:53 / mi
shoes: Brooks Cascadia 11 #3

UW lunch run

Body felt pretty rickety still... :( At least it got better as I ran.

Tuesday Aug 23, 2016 #

7 AM

Cycling (Commute) 40:15 [1] 8.67 mi (4:39 / mi) +345ft 4:28 / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 25:44 [1] 5.38 mi (4:47 / mi) +343ft 4:30 / mi
shoes: Raleigh Mojave 8.0

commute home

Monday Aug 22, 2016 #

7 AM

Cycling (Commute) 25:19 [1] 5.82 mi (4:21 / mi) +283ft 4:09 / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 32:49 [1] 6.85 mi (4:48 / mi) +565ft 4:27 / mi
shoes: Raleigh Mojave 8.0

commute home

Sunday Aug 21, 2016 #

8 AM

Running (Race) 3:11:51 intensity: (10:15 @0) + (26 @1) + (23 @2) + (1:57:46 @3) + (53:23 @4) + (9:38 @5) 15316.49 mi (1 / mi)
ahr:142 max:171 shoes: Brooks Cascadia 11 #2

Super Tunnel Marathon

My actual max HR was 150. Pretty perfect day really, I started conservatively/HR at 130 and slowly sped up the whole way. My marathon PR by a long shot.

I hear this course is worth about 10+ minutes, I believe it.

Saturday Aug 20, 2016 #

Note
(rest day)

Friday Aug 19, 2016 #

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

core + hips + ankles
7 AM

Note
weight:188lbs

Cycling (Commute) 25:10 [1] 5.82 mi (4:19 / mi) +282ft 4:08 / mi
shoes: Raleigh Mojave 8.0

commute to work
11 AM

Running 1:07:08 [1] 7.5 mi (8:57 / mi) +336ft 8:35 / mi
shoes: Brooks Glycerin 13 #1

Interlaken + Gas Works

Super chill run with some co-workers, awesome (read: sarcastic) conversation.
4 PM

Cycling (Commute) 34:29 [1] 6.53 mi (5:17 / mi) +415ft 4:59 / mi
shoes: Raleigh Mojave 8.0

commute home

Thursday Aug 18, 2016 #

5 AM

Running 53:51 intensity: (1:55 @0) + (1:41 @1) + (2:25 @2) + (47:50 @3) 6.44 mi (8:22 / mi) +591ft 7:42 / mi
ahr:130 max:143 shoes: Brooks Glycerin 13 #2

Madrona loop

Felt kind of creaky, every 10 step caused a twinge somewhere. At least it got better as I ran.
7 AM

Note
weight:186lbs

Cycling (Commute) 26:07 [1] 5.83 mi (4:29 / mi) +297ft 4:17 / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 50:04 [2] 15364.27 mi ( / mi) +458ft / mi
shoes: Raleigh Mojave 8.0

commute home

Wednesday Aug 17, 2016 #

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

core + hips + ankles
7 AM

Note
weight:188lbs

Cycling (Commute) 40:27 [1] 8.69 mi (4:39 / mi) +367ft 4:28 / mi
shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling (Commute) 26:45 [2] 6.04 mi (4:26 / mi) +387ft 4:10 / mi
shoes: Raleigh Mojave 8.0

commute home

Tuesday Aug 16, 2016 #

7 AM

Note
weight:183lbs

Cycling (Commute) 25:13 [2] 5.82 mi (4:20 / mi) +316ft 4:07 / mi
shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling (Commute) 19:37 [1] 3.92 mi (5:00 / mi) +347ft 4:37 / mi
shoes: Raleigh Mojave 8.0

commute home

Monday Aug 15, 2016 #

Note
(rest day)

7 AM

Note
weight:180lbs

Sunday Aug 14, 2016 #

5 AM

Walking 14:01 [1] 0.76 mi (18:20 / mi) +139ft 15:39 / mi
shoes: Brooks Cascadia 11 #2

walk to the run
6 AM

Running 4:39:55 [2] 15306.67 mi (1 / mi) +4656ft 1 / mi
shoes: Brooks Cascadia 11 #2

Malakwa Lake, Malakwa Pass, Gem Lake, Snow Lake (with a swim)

Saturday Aug 13, 2016 #

6 AM

Running 3:08:32 [1] 13.31 mi (14:10 / mi) +3091ft 11:37 / mi
shoes: Brooks Cascadia 11 #2

checking course marking for the Cougar Mountain Trail Race

Good god I was moving slow today... tired in every way. But damn, what a nice day out. And I saw Bill Huggins too, bonus.

Friday Aug 12, 2016 #

6 AM

Running 1:32:27 intensity: (4:16 @0) + (11 @1) + (3:44 @2) + (1:19:30 @3) + (4:46 @4) 9.31 mi (9:55 / mi) +1616ft 8:31 / mi
ahr:133 max:153 shoes: Brooks PureGrit 5 #1

Cougar 10

Connected with Bill Huggins and Justin Angle, good times and constant banter.
8 AM

Note
weight:181lbs

Cycling (Commute) 26:56 [1] 5.82 mi (4:38 / mi) +300ft 4:25 / mi
shoes: Raleigh Mojave 8.0

commute to work

My legs were tired.
5 PM

Cycling (Commute) 34:19 [1] 15361.79 mi ( / mi)
shoes: Raleigh Mojave 8.0

commute home

Thursday Aug 11, 2016 #

7 AM

Cycling (Commute) 40:33 [2] 15362.66 mi ( / mi) +534ft / mi
shoes: Raleigh Mojave 8.0

commute to work
11 AM

Running 1:24:35 intensity: (6:06 @0) + (3:15 @1) + (11:34 @2) + (50:23 @3) + (13:05 @4) + (12 @5) 9.51 mi (8:54 / mi) +665ft 8:21 / mi
ahr:130 max:158 shoes: Brooks Glycerin 13 #1

Lake Union + Galer St hillclimb
3 PM

Cycling (Commute) 33:09 [1] 6.55 mi (5:04 / mi) +401ft 4:47 / mi
shoes: Raleigh Mojave 8.0

commute home

Wednesday Aug 10, 2016 #

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

core + hips + ankles
7 AM

Note
weight:187lbs

Cycling (Commute) 29:47 [2] 15360.98 mi ( / mi) +422ft / mi
shoes: Raleigh Mojave 8.0

commute to work
4 PM

Cycling (Commute) 1:27:22 [2] 15372.29 mi ( / mi) +777ft / mi
shoes: Raleigh Mojave 8.0

commute home +

Tuesday Aug 9, 2016 #

7 AM

Cycling (Commute) 31:57 [2] 15360.98 mi ( / mi) +379ft / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 34:25 [2] 15361.79 mi ( / mi) +406ft / mi
shoes: Raleigh Mojave 8.0

commute home

Monday Aug 8, 2016 #

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

core + hips + ankles
7 AM

Note
weight:186lbs

Cycling (Commute) 26:05 [2] 5.8 mi (4:30 / mi) +300ft 4:17 / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 26:37 [2] 5.38 mi (4:57 / mi) +342ft 4:40 / mi
shoes: Raleigh Mojave 8.0

commute home

Sunday Aug 7, 2016 #

6 AM

Running 3:03:05 [3] 15.52 mi (11:48 / mi) +4085ft 9:26 / mi
shoes: Brooks Cascadia 11 #2

Cottage Cheese Ass

Ran with Bill Huggins and Bryan Estes, conversation never lags with these two. Good times.

Saturday Aug 6, 2016 #

11 AM

Running 1:49:22 intensity: (8:39 @0) + (22 @1) + (1:18 @2) + (52:32 @3) + (45:05 @4) + (1:26 @5) 13.48 mi (8:07 / mi) +1705ft 7:15 / mi
ahr:142 max:161 shoes: Brooks Glycerin 14E

Chief Sealth Trail

Pretty hilly urban run! Tried to push the last half a bit and still only managed to average 8:05.

Friday Aug 5, 2016 #

7 AM

Cycling (Commute) 29:55 [2] 15360.98 mi ( / mi) +375ft / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 45:23 [2] 15363.03 mi ( / mi) +566ft / mi
shoes: Raleigh Mojave 8.0

commute home

Thursday Aug 4, 2016 #

7 AM

Note
weight:184lbs

8 AM

Cycling (Commute) 26:36 [2] 5.82 mi (4:34 / mi) +278ft 4:22 / mi
shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 1:15:21 [2] 15371.6 mi ( / mi)
shoes: Raleigh Mojave 8.0

commute home +

Wednesday Aug 3, 2016 #

5 AM

Strengthening (Core) 45:00 [3]
shoes: Sneakers

core + hips + ankles
7 AM

Note
weight:183lbs

Cycling (Commute) 25:50 [2] 5.82 mi (4:26 / mi) +275ft 4:15 / mi
shoes: Raleigh Mojave 8.0

commute to work
11 AM

Running 1:35:25 intensity: (11:20 @0) + (30 @1) + (2:45 @2) + (46:31 @3) + (27:50 @4) + (6:29 @5) 11.11 mi (8:35 / mi) +795ft 8:03 / mi
ahr:141 max:160 shoes: Brooks Glycerin 13 #1

Lake Union + Galer St hillclimb

Started very mellow (8:15) and then picked it up for the last 2.5 miles or so. I could only get my pace down to 7:00... oh well, this is where I'm at. It was sunny out so shirts off!

Ran with Thom until I sped up, he's great to chat with.
5 PM

Cycling (Commute) 24:50 [2] 5.37 mi (4:38 / mi) +341ft 4:22 / mi
shoes: Raleigh Mojave 8.0

commute home

Tuesday Aug 2, 2016 #

5 AM

Running 52:03 intensity: (5:38 @0) + (9 @1) + (1:03 @2) + (12:45 @3) + (25:15 @4) + (7:13 @5) 6.49 mi (8:01 / mi) +602ft 7:22 / mi
ahr:147 max:162 (sick) shoes: Brooks Glycerin 13 #2

Madrona loop

My HR numbers are spot on, had no idea I was going this hard. Averaged 8:02. Must have been the loud music I had playing.

I'm feeling mostly better now but still have a persistent cough. :(
7 AM

Note
weight:182lbs (sick)

Cycling (Commute) 27:34 [2] 5.84 mi (4:43 / mi) +284ft 4:31 / mi
(sick) shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 26:31 [2] 5.39 mi (4:55 / mi) +343ft 4:38 / mi
(sick) shoes: Raleigh Mojave 8.0

commute home

Monday Aug 1, 2016 #

5 AM

Strengthening (Core) 45:00 [3]
(sick) shoes: Sneakers

core + hips + ankles

Still not 100% but perhaps 80, feeling pretty good really.
7 AM

Note
weight:183lbs (sick)

Cycling (Commute) 25:37 [2] 5.84 mi (4:23 / mi) +270ft 4:12 / mi
(sick) shoes: Raleigh Mojave 8.0

commute to work
5 PM

Cycling (Commute) 33:35 [2] 6.91 mi (4:52 / mi) +523ft 4:32 / mi
(sick) shoes: Raleigh Mojave 8.0

commute home

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