Ankeny,IA 
Today
Light rain High 52FLow 31F
  • Temp: 52F
  • Hum: 89%
  • W: 12mph S
MONDAY
Cloudy
High 29F
Low 20F
TUESDAY
Partly Cloudy
High 36F
Low 28F
WEDNESDAY
Cloudy
High 35F
Low 13F
THURSDAY
Sunny
High 20F
Low 13F
I had to work today, so this worked out well as a rest day for the long run scheduled for tomorrow morning.

  • Health data: Sleep: 1 Stress: 2 Soreness: 3 Sick: 2
Run
  • 25m 27s
  • 4.00 miles
  • 06m 22s /Mi
Daddy night at our house, as Anisa was at her girls' night out. This means run on the treadmill, or don't run. So, with the trend of the week, I ran hard on the treadmill. I started out at 9 MPH, and gradually worked my way up - 9.3, 9.5, 9.8, 10. Splits were 6:32, 6:27, 6:19, 6:09. My time at 5K was 19:55. But if I work backward for the last 5K, it was 19:34. I mention the 5K times because I'm considering doing the Beaverfest 5K next weekend instead of the Ankeny 10K. The Beaverfest Run is kind of a big deal (usually > 500 runners), while the 10K in Ankeny is usually only 30-40. There is also a 5K in Ankeny, which draws maybe 40-50 (the two runs in Ankeny are at the same time). I'm thinking I could do 19:30 with a warmup and competition, and only going 3.1 instead of 4 miles, but adding some time for the more difficult road running vs. treadmill. That would have been good for 24th place out of 522 last year.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 1 Sick: 2 Overall Workout: 5
Run
  • 42m 38s
  • 6.20 miles
  • 06m 53s /Mi
Due to Tuesday's results, I decided to push it hard for a 10K today. I was really getting after it, and the results bore that out. I hadn't broken 44 for a 10K yet, and today I broke 43. I was running hard enough for the last 1.5 miles that I had a negative split: 21:36 and 21:02. Boy, was I spent when I was done, but that's OK. Another perfect day for a run - 55 degrees and light wind at 6:15 AM when I started.

  • Health data: Sleep: 4 Stress: 2 Soreness: 3 Fatigue: 1 Sick: 2 Overall Workout: 5
Bike
  • 1h 09m 36s
  • 24.80 miles
  • 21.38 Mi/hr
Sport
  • Walking
  • 25m

Finshed mowing the frontyard this morning.

I tried swapping out my uncomfortable seat for my comfy seat to see if that made the ride more pleasant. It didn't. I think it's just the posture of the bike. I switched the seat back after I was done. I was originally going to try to do about 35 miles today, but it was a struggle just to get to 24.8. Note to self for the future: I'm not sure that I had the seat positioned optimally. If I try this again, I need to lower the seat more, and slide it back farther. Perhaps this would make a difference.

  • Health data: Sleep: 3 Stress: 5 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Run
  • 34m 04s
  • 5.00 miles
  • 06m 49s /Mi
Sport
  • Walking
  • 45m

Mowed the backyard today. Frontyard will have to wait until tomorrow, as it is getting dark earlier. That is the part of fall that I don't like so much.

Another great morning for a run - 55 degrees, light wind. I was pushing pretty hard today, but still under control. I didn't feel too tired at the end. This is the longest I've run at sub-7-minute pace, probably ever.

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 2 Sick: 2 Overall Workout: 5
Rest day, recovering from yesterday's long run. I'll get up early tomorrow to do 6 miles or so.

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Sick: 2
Run
  • 1h 06m 57s
  • 9.00 miles
  • 07m 26s /Mi
Another great morning for a run. It was about 58 degrees and calm at 6:30. I'm very happy with this pace, and I think I'll probably be able to do the 1/2 marathon at this pace as long as I continue to build in the next month.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 5

robfornoff's Training Log


 September 2007 
SunMonTueWedThuFriSat
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23 24 25 26 27 28 29
30      
 
Time
Distance
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