Former Couch Potato’s Training Blog

Post by:garvopolis

Wednesday, November 19th, 2014 at 6:00 am  |  No Comments »

 

TM run

I wimped out and went to the TM this morning.  winter arrived early and I just didn’t feel like layering up to go run in the dark when it’s 15 degrees out and a wind chill of -3.  As much as I dislike the dreadmill I’m ok with that decision.

Workout:

  • Type: Run
  • Date: 11/19/2014
  • Time: 06:00:00
  • Total Time: 00:24:40.00
  • Calories: 300
  • Distance: 3 miles
  • Average Pace: 8:13.15/mile

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Post by:garvopolis

Tuesday, November 18th, 2014 at 6:30 am  |  No Comments »

 

really good swim

better than I’ve done in a while.  turns out it’s all Dave’s fault.  He was ending his workout as I was starting out.  Pool was busy so I made him share a lane.  He matched me stroke for stroke for my fastest ever first 6 ‘warm-up’ laps.  Neither of us was willing to let the other win, so up and back we went, literally side by side for 6 pretty zippy laps.  always good to have someone pushing you.  now that I was off to a good start and fired up I put in a pretty good swim the rest of the way on my own.

Workout:

  • Type: Swim
  • Date: 11/18/2014
  • Time: 06:30:00
  • Total Time: 00:28:19.00
  • Calories: 240
  • Distance: 1,800 yd
  • Average Pace: 1:34.26/100yd

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Post by:garvopolis

Monday, November 17th, 2014 at 7:15 am  |  1 Comment »

 

good crank

legs were a bit sore from yesterday’s 10k but I gave it a pretty good crank anyway.  felt pretty good in the end.  appropriately drippy for the bike trainer.

Workout:

  • Type: Cycle
  • Date: 11/17/2014
  • Time: 07:15:00
  • Total Time: 00:52:08.00
  • Calories: 662
  • Distance: 16 miles
  • Average Speed: 18.41 mph

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Post by:garvopolis

Sunday, November 16th, 2014 at 7:30 am  |  No Comments »

 

Chocolate Run - 10k

chilly morning…just below freezing…maybe 28 or 29.  Got within a few rows of the front of the crowd to start.  I haven’t run anything in the low 7s in a couple years and I knew this wasn’t going to be a PR but I’d have to push hard to even come close.  I started out with a 7:18 and felt good but wasn’t sure I’d be able to maintain that pace.  My goal was 45 min which would still be about 1:30 off my PR but would be my best race pace in years anyway.  I shaved a little more off the pace in miles 2 & 3 but fell back to a 7:18 for mile 4.  I picked it back up for a 7:11 and 7:05 final 2 miles.  I was hoping for a sub-7 final mile but couldn’t quite get there.  I tried to run all the corners tight and this course looped back and forth through neighborhood streets, so there were a million turns.  according to Garmin I ran 6.24 so I still ran a little extra.  I somehow managed to nail my goal time of 45 minutes….exactly.  what?  so weird.  anyway…..I finished 11th in my age group out of 119 or something and 72 out of 811, so top 10% on both accounts.  I was 15 seconds out of 10th = annoyed.  would have liked to have been in top 10, not that i’m competitive or anything.  darn mile 4!  well good race anyway and i’ve got the sore calves, a cool tech shirt and shiny medal to show for it.

Workout:

  • Type: Run
  • Date: 11/16/2014
  • Time: 07:30:00
  • Total Time: 00:45:00.00
  • Calories: 643
  • Distance: 6.2 miles
  • Average Pace: 7:15.31/mile

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Post by:garvopolis

Friday, November 14th, 2014 at 12:30 pm  |  No Comments »

 

easy ride

another lunch ride.  took it a bit easier on the pace.  no point in burning up the legs when I have a 10 on Sunday.

Workout:

  • Type: Cycle
  • Date: 11/14/2014
  • Time: 12:30:00
  • Total Time: 00:39:40.00
  • Calories: 504
  • Distance: 12 miles
  • Average Speed: 18.15 mph

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Post by:garvopolis

Thursday, November 13th, 2014 at 7:00 am  |  No Comments »

 

good tune-up

last run before 10k race on Sunday.  tried to push the pace a little without going all the way to race pace.  it was the coldest run yet this fall.  temp was near freezing and light snow flurries were falling.  oh boy….

Workout:

  • Type: Run
  • Date: 11/13/2014
  • Time: 07:00:00
  • Total Time: 00:31:18.00
  • Calories: 414
  • Distance: 4 miles
  • Average Pace: 7:49.36/mile

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Post by:garvopolis

Wednesday, November 12th, 2014 at 12:30 pm  |  1 Comment »

 

lunch ride

trainer smoked me again.  i worked really hard and tried to get to a 19 average.  so annoyed that i came that close and didn’t get it…but that’s just how i’m wired.

Workout:

  • Type: Cycle
  • Date: 11/12/2014
  • Time: 12:30:00
  • Total Time: 00:31:36.00
  • Calories: 401
  • Distance: 10 miles
  • Average Speed: 18.99 mph

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Post by:garvopolis

Wednesday, November 12th, 2014 at 6:00 am  |  No Comments »

 

good swim

got there on time but the lap pool was full, 2 in every lane.  I waited for a few minutes…no one was wrapping up and getting out.  I really didn’t want to circle swim which you have to do with 3 in a lane because I hate circle swimming and know the guys already in the lane don’t want to either.  I had no choice.  as it was I had lost too much time and couldn’t finish my mile, but I pushed hard and got in as many laps as I could.

Workout:

  • Type: Swim
  • Date: 11/12/2014
  • Time: 06:00:00
  • Total Time: 00:21:26.00
  • Calories: 181
  • Distance: 1,350 yd
  • Average Pace: 1:35.14/100yd

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Post by:garvopolis

Tuesday, November 11th, 2014 at 7:30 am  |  No Comments »

 

tough run

legs are still really sore from Saturday’s stupidity, aka football…and my lungs are pretty crud-ed up so my breathing sucked too.  Got thru it though and it was a beautiful morning for a run.  I really did try to enjoy this one…

Workout:

  • Type: Run
  • Date: 11/11/2014
  • Time: 07:30:00
  • Total Time: 00:27:52.00
  • Calories: 369
  • Distance: 3.5 miles
  • Average Pace: 7:57.45/mile

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Post by:garvopolis

Monday, November 10th, 2014 at 12:30 pm  |  No Comments »

 

sucky trainer ride

so those really sore muscles from football on Saturday made for a rough ride today.  rode on my lunch hour.  it did feel good to get some blood flow through the legs but there wasn’t much push in them.

Workout:

  • Type: Cycle
  • Date: 11/10/2014
  • Time: 12:30:00
  • Total Time: 00:33:00.00
  • Calories: 419
  • Distance: 10 miles
  • Average Speed: 18.18 mph

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Activities: Year to Date

Distances
Bike: 1,748 miles
Run : 426 miles
Swim: 123,968 yards
Hours of Activity
 Bike: 90.9 - 48.2%
 Swim: 33.2 - 17.6%
 Run : 58.8 - 31.2%
 Strength: 4.7 - 2.5%
 Cardio: 0.8 - 0.4%
  Total:188.4