Former Couch Potato’s Training Blog

Post by:garvopolis

Tuesday, September 30th, 2014 at 6:50 am  |  1 Comment »

 

good HR run

I decided to take it easy today and focus on HR.  My goals were:

  1. to keep my max HR to 150 or less:  Check.
  2. to keep my avg. HR to 140 or less:  Check.
  3. to maintain an 8:40 pace & keep the HR within my goal range:  Check.

good run.

Workout:

  • Type: Run
  • Date: 09/30/2014
  • Time: 06:50:00
  • Total Time: 00:43:20.00
  • Average Heart rate: 139
  • Max Heart rate: 150
  • Calories: 504
  • Distance: 5 miles
  • Average Pace: 8:40.23/mile

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Post by:garvopolis

Monday, September 29th, 2014 at 7:00 am  |  1 Comment »

 

decent swim

not my best but a good effort.  too many 50s and 51s in there for my liking.  there was a speedy lady in the lane next to me.  We had a good thing going on the laps where she had her fins and humongous hand paddles on (like my arms would fall if I even tried to swim with them).  trying to keep pace with her really helped me focus and push harder.  (she was a tad faster which was good.)  too bad she was done and left when I was only half way thru my mile.  I clearly needed more motivation on the second half.  nobody left at the pool was remotely providing that motivation…

Workout:

  • Type: Swim
  • Date: 09/29/2014
  • Time: 07:00:00
  • Total Time: 00:30:10.00
  • Calories: 255
  • Distance: 1,850 yd
  • Average Pace: 1:37.87/100yd

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Post by:garvopolis

Saturday, September 27th, 2014 at 7:30 am  |  1 Comment »

 

killin’ it!

Smoked this one!!!  This was a PR pace in a training run of this distance.  I’ve only beaten this pace once and it was running in a half marathon with Cooley pushing the pace at 7:40s for the first 10 miles and me falling apart the last 3! LOL!  So my PR Half is a 7:57 pace.  I finished this run with a 7:45 mile heading uphill into Northville and Rusty Funk from TWV in Chicago pushing the pace!  Very cool to get to run with Rusty.  Feeling really good about this training run.  I pretty well ran it like a race; as planned.  Now it’s 3 weeks until my next Half.  Feeling good about my preparations.  Three weeks ago I would have said I have no shot to PR this Half.  Now I’m feeling like I have a good shot to set a new PR.  Go TWV!

Workout:

  • Type: Run
  • Date: 09/27/2014
  • Time: 07:30:00
  • Total Time: 1:21:10.00
  • Calories: 988
  • Distance: 10 miles
  • Average Pace: 8:07.14/mile
  • Ascent: 270 ft
  • Descent: 270 ft

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Post by:garvopolis

Friday, September 26th, 2014 at 4:45 pm  |  No Comments »

 

very nice ride

I took the bike with me to work so I could ride afterward.  it was another gorgeous day.  78 or so with lots of sunshine and very little wind.  I got trapped at work and was 45 minutes behind plan.  I’m really glad I was still able to get out there and take advantage of this weather while I can.  Not many days like this left this season.

Workout:

  • Type: Cycle
  • Date: 09/26/2014
  • Time: 16:45:00
  • Total Time: 00:59:15.00
  • Calories: 1003
  • Distance: 20 miles
  • Average Speed: 20.25 mph
  • Max Speed: 36.6 mph
  • Ascent: 240 ft
  • Descent: 240 ft

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Post by:garvopolis

Thursday, September 25th, 2014 at 6:40 am  |  No Comments »

 

great 5!

best pace for a 5 miler in a very long time…as in July 2011…not that anyone is keeping track.  feeling really good about this one.

Workout:

  • Type: Run
  • Date: 09/25/2014
  • Time: 06:40:00
  • Total Time: 00:39:09.00
  • Calories: 518
  • Distance: 5 miles
  • Average Pace: 7:49.97/mile

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Post by:garvopolis

Wednesday, September 24th, 2014 at 6:45 pm  |  No Comments »

 

late ride

beautiful afternoon.  i had planned to ride earlier, but had to run kids around and then eat dinner with the fam.  i wasn’t expecting much out of this ride since it was only 30 min after eating.  I rarely even attempt it and dinner did kinda sit their like lead.  I wanted to ride longer but I was running out of daylight.  pace was far better than expected.  feeling pretty good about this one.

Workout:

  • Type: Cycle
  • Date: 09/24/2014
  • Time: 18:45:00
  • Total Time: 00:38:57.00
  • Calories: 660
  • Distance: 14 miles
  • Average Speed: 21.57 mph

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Post by:garvopolis

Wednesday, September 24th, 2014 at 12:00 pm  |  No Comments »

 

not much doing

attempted some strength work at lunch time.  felt a slight ab pull and shut it down.  hasn’t developed into anything so it was either a false alarm or a smart move before it really did become something.  disappointed I didn’t get more of a workout in but there will be other days.

Workout:

  • Type: Strength Training
  • Date: 09/24/2014
  • Time: 12:00:00
  • Total Time: 00:15:00.00
  • Calories: 89

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Post by:garvopolis

Tuesday, September 23rd, 2014 at 7:30 am  |  No Comments »

 

barely under 30

not my fastest

Workout:

  • Type: Swim
  • Date: 09/23/2014
  • Time: 07:30:00
  • Total Time: 00:29:59.00
  • Calories: 254
  • Distance: 1,800 yd
  • Average Pace: 1:39.78/100yd

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Post by:garvopolis

Monday, September 22nd, 2014 at 7:00 am  |  1 Comment »

 

solid 5

feeling good about this one.  it was cool and 30 min. later than I should have been out there.  I started out with an 8:23 and progressively chipped time off each mile down to a 7:34 finish.  the calves protested.    they are at the 48 hr mark from Saturday’s hilly run, so DOMS has fully set in.  they are not happy with me.  other than the sore calves it was a good run.  pleased with the effort and the outcome.

Workout:

  • Type: Run
  • Date: 09/22/2014
  • Time: 07:00:00
  • Total Time: 00:40:17.00
  • Average Heart rate: 149
  • Calories: 490
  • Distance: 5 miles
  • Average Pace: 8:03.22/mile

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Post by:garvopolis

Saturday, September 20th, 2014 at 7:15 am  |  No Comments »

 

killin’ it

longest run in 3+ months.  I was feeling decent and weather was perfect.  I had a running partner the first half but he was going further so from the turn around back I was on my own.  the uphill on the way back was tough but I held my pace.  I finished 8:17, 8:13 (including Betty) and 7:49.  feeling good about that.  my calves however are not.  they are vehemently protesting the hills and they are not happy with me.  fortunately it’s just soreness.  good run today.

Workout:

  • Type: Run
  • Date: 09/20/2014
  • Time: 07:15:00
  • Total Time: 1:14:26.00
  • Average Heart rate: 152
  • Calories: 906
  • Distance: 9 miles
  • Average Pace: 8:16.55/mile
  • Ascent: 230 ft
  • Descent: 230 ft

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Activities: Year to Date

Distances
Bike: 1,563 miles
Run : 335 miles
Swim: 113,268 yards
Hours of Activity
 Bike: 81.6 - 49.8%
 Swim: 30.4 - 18.6%
 Run : 46.5 - 28.4%
 Strength: 4.7 - 2.8%
 Cardio: 0.6 - 0.4%
  Total:163.8