Run
  • 57m 28s
  • 6.00 miles
  • 09m 35s /Mi

27:58 out
29:30 back (dark)

Sport
  • Snow Shoveling
  • 20m

have been shoveling all week, but this was heavier

Got to run about 1/2 of this in the light, which was nice.  Part in dark was a bit trickier with some spots of black ice.  Really shortened my stride and took it easy in the dark.

Bike
  • 45m
  • 12.00 miles
  • 16.00 Mi/hr

13 w/u
m/s 4 x 5 min big ring (2 min r/i)
6 c/d

Another late work eve. Decided (with imput from Fam.) that might be wiser to ride bike than run in the snow. So I did.  Daughter joined me on recumbant.

Another 'rest day'  Not really liking it, but by the time I got done with work and running errands, got home about 8pm.  No energy or desire left at that point.  Is ok this week because I am still in low volume mode, but I am looking to get out of that.  I may have to re-look at the morning, as this time of year gets pretty busy and I need my work outs!
Run
  • 46m 50s
  • 5.00 miles
  • 09m 22s /Mi

out 23:31
back 23:18

Temps pretty decent (mid '20s) for this one.  Was hoping to run in the daylight, but a couple of long client calls, killed that idea.  Some of this on pretty clear streets (Delafield part) while other parts were kind of unplowed and like running with a sandy beach, without the warmth (Wales part) Delafield part pace was about 9:10 or so and Wales part about 9:30. That is ok, will help me with trail running.

I guess we will call it a rest day.  Not home from work until 7 and no energy, made it an easy call.
Run
  • 1h 36m 15s
  • 10.00 miles
  • 09m 38s /Mi

out 49:06 (9:49 pace)
back 47:09 (9:25 pace

Sport
  • Stretching
  • 10m

slippery and hilly conditions were tough on my hips and stabilizer muscles. This helped

This run was snowy, slippery, cold, windy, HILLY and it was wonderful!  Took the hilliest route I have (Bryn to Elmhurst & up to top of Shepard's pass) This run had a little bit of everything, including a fall on side of road as I tried to move on to a non-existent shoulder to avoid cars coming both ways.  Air temp was probably around 9 or 10 with below zero windchill.  I was dressed well, but running into wind felt like I was exposed.  Distance is pretty much a guess, but I think it is probably pretty close.  Culd be a bit longer, but what dit matter right now. Just for fun.

Bike
  • 35m
  • 10.00 miles
  • 17.14 Mi/hr

w/u 10 min
m/s 5x 3 min big boy ring with 1 min ez int.
c/d 5 min

After two days of no training (scheduling, cold weather and little lack of motivation) I was already going crazy.  Not much time today either, so jumped on the bike. I certainly don't enjoy it like running, but it wasn't too bad.  Will hit the roads again tomorrow.

jmwebs' Training Log


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