Former Couch Potato’s Training Blog

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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Post by:garvopolis

Friday, September 19th, 2014 at 3:30 pm  |  No Comments »

 

BIL ride

easy ride with my BIL.  trying to encourage him to get back out there so I reached out and suggested we ride.  I knew he hadn’t been in the saddle in a long time and it would be a slower ride.  It’s all good though.  it was an investment in my BIL not in my own training.

Workout:

  • Type: Cycle
  • Date: 09/19/2014
  • Time: 15:30:00
  • Total Time: 00:43:34.00
  • Calories: 553
  • Distance: 11.77 miles
  • Average Speed: 16.21 mph

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Post by:garvopolis

Thursday, September 18th, 2014 at 7:30 am  |  No Comments »

 

tempo run

i’ve been burning it at both ends and it’s catching up to me.  i was an hour late getting out of bed and starting this run.  i had no intention of this being a tempo run but after setting an 8:17 pace the first mile, the bar had been set and it quickly turned into a tempo run.  this is my first time to break an 8 min average for more than 4 miles in 3.5 months.  felt good to push the pace a little.  I’m glad I wasn’t wearing my HR strap because I don’t think i want to know what my HR was doing!

Workout:

  • Type: Run
  • Date: 09/18/2014
  • Time: 07:30:00
  • Total Time: 00:35:26.00
  • Calories: 469
  • Distance: 4.5 miles
  • Average Pace: 7:52.44/mile

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Post by:garvopolis

Wednesday, September 17th, 2014 at 4:30 pm  |  1 Comment »

 

afternoon ride

so it’s been 10 days since i’ve been in the saddle; since my race actually.  i snuck out of work a little early to squeeze in this ride.  it was sunny, 68 and a breeze at 8 or so.  pretty good riding weather.  the legs were pretty fresh and I was strong on the way out despite the slight net uphill.  it should have been into the NW wind too but I swear it didn’t feel bad on the way out and felt like more wind on the way back.  weird.  glad I got out for a ride.

Workout:

  • Type: Cycle
  • Date: 09/17/2014
  • Time: 16:30:00
  • Total Time: 00:50:25.00
  • Average Heart rate: 147
  • Max Heart rate: 162
  • Calories: 854
  • Distance: 18 miles
  • Average Speed: 21.42 mph
  • Max Speed: 26.4 mph

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Post by:garvopolis

Tuesday, September 16th, 2014 at 7:00 am  |  No Comments »

 

nothing stellar

mile swim. first time straight thru in a while.  not great pace but i’m feeling pretty good about it.

Workout:

  • Type: Swim
  • Date: 09/16/2014
  • Time: 07:00:00
  • Total Time: 00:29:32.00
  • Calories: 250
  • Distance: 1,800 yd
  • Average Pace: 1:38.34/100yd

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Post by:garvopolis

Monday, September 15th, 2014 at 6:30 am  |  2 Comments »

 

cold & sore

cold this morning.  had to wear the under armour and gloves.  argh!  this shouldn’t be necessary in mid-Sept.  not right at all.  had some sore calves from the hills on my Saturday run.  they didn’t complain too much so overall it was a good run.  just trying to get the miles in and build up my base toward the Half in Oct.

Workout:

  • Type: Run
  • Date: 09/15/2014
  • Time: 06:30:00
  • Total Time: 00:37:58.00
  • Calories: 462
  • Distance: 4.5 miles
  • Average Pace: 8:26.33/mile

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Post by:garvopolis

Saturday, September 13th, 2014 at 7:00 am  |  No Comments »

 

hilly Hines

did the group run in Hines.  Nice to have company for the longer runs.  the hills hammered my calves though.  lots of soreness.  otherwise handled the longer distance just fine.  felt pretty good except for the calves.

Workout:

  • Type: Run
  • Date: 09/13/2014
  • Time: 07:00:00
  • Total Time: 1:09:11.00
  • Calories: 805
  • Distance: 8 miles
  • Average Pace: 8:38.73/mile
  • Ascent: 200 ft
  • Descent: 200 ft

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Post by:garvopolis

Thursday, September 11th, 2014 at 7:30 am  |  1 Comment »

 

not very zippy

got up late; got to the pool late.  only swam 1200 but it was better than nothing.

Workout:

  • Type: Swim
  • Date: 09/11/2014
  • Time: 07:30:00
  • Total Time: 00:19:32.00
  • Calories: 165
  • Distance: 1,200 yd
  • Average Pace: 1:37.87/100yd

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Activities: Year to Date

Distances
Bike: 1,529 miles
Run : 315 miles
Swim: 111,418 yards
Hours of Activity
 Bike: 79.9 - 50.4%
 Swim: 29.9 - 18.9%
 Run : 43.8 - 27.6%
 Strength: 4.4 - 2.8%
 Cardio: 0.6 - 0.4%
  Total:158.7