Run
  • 48m 21s
  • 6.24 miles
  • 07m 45s /Mi

Let's make this one hurt!

Up way ahead of time for the race, had to start the fire to smoke the turkey breasts.  Low and slow is a bit tougher when dinner is at 1!

Happy Thanksgiving everyone!!!!

If you had told me I would run a 48:21 before the race I would have been tickled! But if I had ran the last mile under at my average race pace of 7:44 I would have broke 48 minutes, so I am a bit disappointed.  But since I PR'ed by 1 minute and 26 seconds I'll take it.  Had a pretty good 5K pr as well, was right around 23 minutes.  All and all a pretty good morning, spent with some good friends!  Tammy, Dudley and Tammy's son all rode along and had great races too!  It was a lot of fun!!!

They have the race results up, and for a race this size I am happy with the placement. 

Race report is compete! Laughing

Lap Data
Lap Time Distance Pace/Speed AHR MHR
1 07m 25s 1.00 miles 07m 25s /mile 157 167
2 07m 30s 1.00 miles 07m 30s /mile 168 171
3 07m 36s 1.00 miles 07m 36s /mile 169 171
4 08m 01s 1.00 miles 08m 01s /mile 169 170
5 07m 46s 1.00 miles 07m 46s /mile 166 168
6 08m 11s 1.00 miles 08m 11s /mile 164 167
7 01m 52s 0.24 miles 07m 46s /mile 165 165

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Run
  • 33m 50s
  • 4.00 miles
  • 08m 28s /Mi

Treadmill 1%
Run: Recovery + speed, 4 mi w/6 x 100m strides

Strength
  • 20m

Insane Abs

Since Saturday's run calls for a 8 - 15k tune up race, and I have one tomorrow I did Fridays run today.  I will do today's run Friday or Saturday. 

I made a pumpkin and a peanut butter cheese cake for work today.  Now the challenge is not to over indulge!!!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.5 Overall Workout: 3
Run
  • 1h 06m 14s
  • 8.00 miles
  • 08m 17s /Mi

Treadmill 1%
Run: VO2 max, 8 mi w/5 x 600m @ 5k race pace (90" recovery)

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    3
    40
    40
    65
    65
  • ABS - Knee-Raise, Hanging
    3
    30
    30
    0
    0
  • ABS - Medicine Ball Twist
    3
    40
    40
    8
    8
  • 3
    15
    15
    0
    0
  • LEGS - Standing calf raises
    3
    15
    15
    70
    70

Tuesday vo2 max day! Yay!

9:40AM - The results are in and unless there is a challenge, I officially name....

Queenzipp the Tiara Challenge Winner!!!

It has been a long challenge, but successful all around!  Although queeny jumped out to an early lead and never relented, everyone did a good job of having mostly good weeks!  It's been fun running the challenge!  The best part though, for me, was over the course of the challenge I gave up a 26 year tobacco (Skoal) habit AND still managed to lose a little weight!  Not as much as I wanted, but I'll take it!!!

Congrats to everyone that tried and especially to Queenzipp for winning!!! WooHoo!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4
Bike
  • 45m
  • 13.71 miles
  • 18.28 Mi/hr

Trainer

Easy trainer ride!  Apparently too easy, I don't know where the 2 pounds came from, I thought I behaved pretty good yesterday! Oh well, but didn't want to have an increase on the last day of the challenge!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 3h 08m 32s
  • 20.33 miles
  • 09m 16s /Mi

Run 3h 30m 20.00 miles -----

Long run

I am mostly happy with today's long run.  I think I could have done a better job pacing, but I have sometimes I have the attention span of a gnat and I would lose focus!  The good news is after the 2 runs this weekend, I have the confidence that I can put the 2 races together with pretty good times assuming nothing goes wrong!

I stopped at my car about the end of mile 12, paced never got back to where it was after that.

Lap Data
LapTimeDistancePace/SpeedAHRMHR
108m 54s1.00 miles08m 54s /mile137149
208m 37s1.00 miles08m 37s /mile147151
308m 50s1.00 miles08m 50s /mile143150
409m 01s1.00 miles09m 01s /mile149155
509m 10s1.00 miles09m 10s /mile148151
609m 09s1.00 miles09m 09s /mile143146
709m 05s1.00 miles09m 05s /mile139143
809m 22s1.00 miles09m 22s /mile142147
909m 12s1.00 miles09m 12s /mile140145
1008m 59s1.00 miles08m 59s /mile141146
1109m 14s1.00 miles09m 14s /mile142146
1209m 15s1.00 miles09m 15s /mile142144
1309m 27s1.00 miles09m 27s /mile139144
1409m 38s1.00 miles09m 38s /mile142149
1509m 37s1.00 miles09m 37s /mile142146
1609m 26s1.00 miles09m 26s /mile141144
1709m 34s1.00 miles09m 34s /mile138143
1809m 42s1.00 miles09m 42s /mile143148
1909m 25s1.00 miles09m 25s /mile144147
2009m 44s1.00 miles09m 44s /mile141145
2103m 12s0.33 miles09m 38s /mile142145

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4
Run
  • 1h 52m 03s
  • 12.58 miles
  • 08m 55s /Mi

Run 1h 55m 12.00 miles -----

Medium - long

Do you see the little smidge of purple on the graph! Laughing  Stopped at the Y on the way home from work last night! I had 6 lanes to myself for most of the time!  Although having 2 lifeguards watch your every stroke is kind of weird!

Nice morning for a run!  Slightly overcast and mid 40's!  Unfortunately I think the weather is only going to head down hill!!!

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 44m 06s
  • 5.00 miles
  • 08m 49s /Mi

Treadmill 1%
Run: Recovery

Swim
  • 32m 38s
  • 1550.00 yards
  • 02m 07s /100 yards
Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Knee-Raise, Hanging
    3
    30
    30
    10
    10
  • ABS - Medicine Ball Twist
    3
    40
    40
    8
    8
  • ABS - Obliques
    3
    40
    40
    30
    30
  • 3
    12
    12
    60
    60
  • LEGS - Standing calf raises
    3
    15
    15
    70
    70

I did decide to switch today's and tomorrow's run around.  Looking forward to getting some outside runs in this weekend!!

TGIF!!!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

kenj's Training Log


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