The following equipment is nearing replacement:
Carencro,LA 
Today
Sunny High 69FLow 46F
  • Temp: 37F
  • Hum: 93%
  • W: 0mph N
THURSDAY
Sunny
High 60F
Low 42F
FRIDAY
Sunny
High 63F
Low 55F
SATURDAY
Cloudy
High 72F
Low 62F
SUNDAY
Partly Cloudy
High 77F
Low 63F
Bike
  • 1h 44m 48s
  • 28.80 miles
  • 16.49 Mi/hr

Afternoon ride just to get out the house. Warmed up enough to make it bearable, but still too breezy for my tastes. Didn't have any zip in the legs either.

Run
  • 50m
  • 5.24 miles
  • 09m 32s /Mi

Treadmill run, 2.5% incline. New pair of shoes, Glycerin 4s.

Strength
  • 20m

Run
  • 1h 09m 26s
  • 8.25 miles
  • 08m 25s /Mi

Not sure what to call this, pace run? Long tempo?

Based on my recent 10K PR, McMillan (http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm) suggests I am capable of a 3:38 marathon, which is ~8:20 pace. So, I decided tosee how long I could hold that pace over an eight-mile run. Most of the time I was a little slower than that, but always under 8:30. Wasn't that difficult, most of it was in the 145-147bpm range, upper Zone 3 for me. Don't think I could hold it for 26, though, at least not yet .

Swim
  • 31m 30s
  • 1500.00 yards
  • 02m 06s /100 yards

Lunchtime swim with Angel at the big pool.

Strength
  • 20m
Sport
  • Elliptical Training
  • 45m

Run
  • 3h 20m 50s
  • 22.00 miles
  • 09m 08s /Mi

More perfect long run conditions: temps down in the 30s to start, rising only to 53° by finish. Plenty of sunshine, more wind that I'd prefer, but got it done.

Run
  • 50m
  • 5.17 miles
  • 09m 40s /Mi

Treadmill

Strength
  • 20m

Run
  • 45m 13s
  • 5.50 miles
  • 08m 13s /Mi

Tempo run. Middle four miles at 7:45-7:55 pace

the bear's Training Log


 November 2006 
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Time
Distance
Time