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View album2013 stronger, faster and farther
August 25
Another busy day for work. Another 9 miler on tap. Just another day in paradise. Boss man says take a rest day and I don't need to be told twice.
August 24
Run #1
- 02m 42s
- 0.27 miles
- 10m /Mi
warm up
Run #2
- 27m 04s
- 3.50 miles
- 07m 44s /Mi
speed session main set
1 x mile 7:08 (158hr)
1x mile shag pace 9:14 (131hr)
1x mile 7:14 (144) some hills on this one
1x 1/2 mile 6:53 pace (155hr)
Run #3
- 02m 01s
- 0.23 miles
- 08m 50s /Mi
cool down
another super busy day (downside of a vacation) not sure on training. Supposed to do track work out, but my body is rebelling with major fatigue right now.
UPDATE With daughter #2 starting school tomorrow, thought it best to stay close to home, so no track workout. For second night in row major mental struggle to get it done, but I did. I am going to need to find a rest day somewhere.
UPDATE With daughter #2 starting school tomorrow, thought it best to stay close to home, so no track workout. For second night in row major mental struggle to get it done, but I did. I am going to need to find a rest day somewhere.
- Health data: Sleep: 3 Stress: 2 Fatigue: 2 Hours slept: 7.5
August 23
Run
- 1h 19m
- 9.00 miles
- 08m 46s /Mi
1. 9:09
2. 8:57
3. 8:50
4. 8:33
5. 8:46
6. 8:33
7. 8:34
8. 8:57
9. 8:45
Today has Splendid 9 miler on tap. Would have loved to have done it this morning, but rest of family is still on summer/up late at night schedule.
UPDATE started out really sluggish and feeling awful. Legs had no gas. Have blown through last two weeks of rest days and it shows. Vacation was great mental recharge, but physically, I worked hard. So not a surprise. Had to rachet up the mental effort to get on goal pace (8:45-9:00).
UPDATE started out really sluggish and feeling awful. Legs had no gas. Have blown through last two weeks of rest days and it shows. Vacation was great mental recharge, but physically, I worked hard. So not a surprise. Had to rachet up the mental effort to get on goal pace (8:45-9:00).
- Health data: Hours slept: 7.5
August 22
Bike
- 1h 32m 39s
- 25.28 miles
- 16.37 Mi/hr
out to Dousman, part of Du course & back
Well, I have begun to miss my bike so I took this scheduled rest day and went out for a ride. Weather was picture perfect. After yesterday's run, my legs were not real interested in playing, so I just enjoyed a nice ride.
August 21
Run
- 2h 18m 55s
- 15.50 miles
- 08m 57s /Mi
splits
8:46 123hr
8:52 138
8:55 129
8:55 134
8:55 136
8:48 142
8:58 143
9:07 139
8:59 142
8:56 145
8:57 153
8:55 153
9:18 155
9:14 148
8:50 148
8:58 157
Sport
- Stretching
- 05m
LSD goal was to stay under 9/min mile pace, made it ...just barely. Early miles came very easy, last few miles really had to work. I think high humidity played a role. Took 4 bottles and they were all gone by mile 13. Weight was down about 4 pounds (usually about 2 pounds down) Also forgot my Enduralytes. Live and learn.
August 20
Run #1
- 17m 31s
- 2.02 miles
- 08m 40s /Mi
Brick part 1 more like a warm up
Bike
- 30m
- 8.50 miles
- 17.00 Mi/hr
on road bike on trainer
while it rained outside. gotta take what you are given
Run #2
- 16m 38s
- 2.03 miles
- 08m 11s /Mi
Brick part 2
see what weather holds for today. maybe a shorter brick.
UPDATE the old RBR brick.
UPDATE the old RBR brick.
August 19
Bike
- 43m 38s
- 12.00 miles
- 16.50 Mi/hr
3 x 4 mile loops around the neighborhood
No running today. If weather holds out most likely a bike ride. I have actually missed my bike. Wow, the mountains must be good for weight loss too. I am 150.5 today. I have not been that light in a long time, like maybe college. While we were on vacation my daughter commented how everyone was in shape. She said, there are no fat people out here.
UPDATE was desperate to get on my bike, but it was just me & the 10 1/2 old, so I did 3 loops around the neighborhood and checked in with her each loop. She thought it was great.
UPDATE was desperate to get on my bike, but it was just me & the 10 1/2 old, so I did 3 loops around the neighborhood and checked in with her each loop. She thought it was great.
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