bearly training

The following equipment is nearing replacement:
Carencro,LA 
Today
Sunny High 81FLow 58F
  • Temp: 81F
  • Hum: 42%
  • W: 0mph N
TUESDAY
Sunny
High 83F
Low 60F
WEDNESDAY
Sunny
High 81F
Low 56F
THURSDAY
Sunny
High 79F
Low 56F
FRIDAY
Sunny
High 82F
Low 58F

Sunday - November 26

Run
  • 2h 05m 32s
  • 14.20 miles
  • 08m 50s /Mi

~9m/m pace for first 9-mi. loop, ~8:45 for last 5 miles.

Saturday - November 25

Bike
  • 1h 35m 54s
  • 28.75 miles
  • 17.99 Mi/hr

Evening ride, burned some more pie.

Friday - November 24

Bike
  • 2h 45m 49s
  • 49.15 miles
  • 17.78 Mi/hr

Black Friday ride with Cajun Cyclists, maybe 30 miles with the group plus 10 miles each way solo getting to and from the site.

Thursday - November 23

Bike
  • 1h 35m 33s
  • 28.72 miles
  • 18.03 Mi/hr

Evening ride. Per Garmin, I burned 1,628 calories, or one slice of pecan pie.

Run
  • 45m 33s
  • 5.50 miles
  • 08m 17s /Mi

Tempo run, middle three miles at 7:30 pace, AHR 146, 152, 156 bpm over that segment.

Wednesday - November 22

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

Tuesday - November 21

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 .

Monday - November 20

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

Lunchtime swim with Angel at the big pool.

Strength
  • 20m
Sport
  • Elliptical Training
  • 45m

the bear's Training Log


 November 2006 
SunMonTueWedThuFriSat
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5 6 7 8 9 10 11
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19 20 21 22 23 24 25
26 27 28 29 30  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals