Workout - Long Run
Total miles - 8.0m
Total time - 1:38:49 (12:20/mi)
calories - 1,567C
Avg HR - 154bpm
Notes - Had to go out and run this one on my own because of family obligations. Great, crisp morning, hardly anyone out on the Bosque Trail. Looking back, I see I need to start doing this long runs much faster (like Halloween 10K pace faster) if I want to meet my goal and qualify with a 1/2 before the Ascent signups.
Day - Sunday
Workout - Bike/Swim
Notes - The now-usual Sunday workout, doing about 10ish miles on the stationary bike and .71mi in the pool; I want to get this up to at least a mile every Sunday (at the least) before the end of the year
Day - Monday
Workout - Lift (legs)/run
Total miles - 3.52mi
Total time - 40:01mi (11:22/mi)
calories - 416C
Avg HR - 164bpm
Notes - took day off, got my lift on in the morning and then got out for a early afternoon run and got it done at a nice (i.e. qualifying pace)
Day - Tuesday
Workout - bike/swim/run
Total miles -10ish/.53mi/3.36mi
Total time - ???/???/38:31mi (11:28/mi)
calories - ???/???/384C
Avg HR -???/???/167bpm Notes - Usual morning bike/swim, but went back to the Academy for my second training run of the week (wanted to make sure and get two in before Thursday's event); PR'd by 1min14sec over the previous PR...which I'd set last week. In any case, stoked that I ran that trail at that pace. Problem is that I can't ever go back to that 14ish per mile I used to run that trail in. Ah, progress...
Day - Wednesday
Workout - lift (chest/back)/bike/swim
Total miles -10ish/.71mi
Total time - ???/???
calories - ???/???
Avg HR -???/???
Notes - since I was pretty sure I wasn't going to make the gym on Thursday, decided to get the bike/swim done today; everything went pretty smoothly
Day - Thursday
Workout - Thanksgiving 5K
Total miles - 3.1m
Total time - 31:57 (10:17/mi)
calories - 372C
Notes - HOLY SHITE! Prior to today, the fastest mile I ever ran was the ABQFit Invitational Mile in Sept. '08...at 10:46. Today, I ran 3 of them faster than that (10:21, 10:35, 10:20). Needless to say, another PR. And when it was over, I was gassed. Got out with CS, Mrs. CS, and the eldest CS kid and everyone had a great showing (especially CS Jr. who smoked us all). Wish they'd been taking pix at the finish line, because the three adults all crossed at basically the same time; woulda been a nice shot.
Day - Friday
Workout - lift (arms/shoulders)
Total miles -
Total time -
calories -
Notes - lifted in the morning, but took the rest of the afternoon off after yesterday's event. Closest thing to a run was buying new running shoes.
Day - Saturday
Workout - Academy run
Total miles - 3.29mi
Total time -38:15 (11:38/mi)
calories -
Notes - Got CS out for his 1st run around the Academy. Great conditions: cool but not cold, overcast, little wind, no one else out there to speak of. Ran a good lap at a decent pace...and then gave it all back by stopping for beer and nachos on the way home.
Day - Thursday
Workout - Thanksgiving 5K
Total miles - 3.1m
Total time - 31:57 (10:17/mi)
calories - 372C
Notes - HOLY SHITE! Prior to today, the fastest mile I ever ran was the ABQFit Invitational Mile in Sept. '08...at 10:46. Today, I ran 3 of them faster than that (10:21, 10:35, 10:20). Needless to say, another PR. And when it was over, I was gassed. Got out with CS, Mrs. CS, and the eldest CS kid and everyone had a great showing (especially CS Jr. who smoked us all). Wish they'd been taking pix at the finish line, because the three adults all crossed at basically the same time; woulda been a nice shot.
Day - Friday
Workout - lift (arms/shoulders)
Total miles -
Total time -
calories -
Notes - lifted in the morning, but took the rest of the afternoon off after yesterday's event. Closest thing to a run was buying new running shoes.
Day - Saturday
Workout - Academy run
Total miles - 3.29mi
Total time -38:15 (11:38/mi)
calories -
Notes - Got CS out for his 1st run around the Academy. Great conditions: cool but not cold, overcast, little wind, no one else out there to speak of. Ran a good lap at a decent pace...and then gave it all back by stopping for beer and nachos on the way home.
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