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Training Log Archive: Super

In the 7 days ending Dec 17, 2017:

activity # timemileskm+m
  Running3 3:14:05 22.83(8:30) 36.74(5:17) 29
  Strength -DNA1 1:00:00
  stationary bike1 30:00
  Total5 4:44:05 22.83 36.74 29

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Sunday Dec 17, 2017 #

12 PM

Running 1:28:42 [3] 17.02 km (5:13 / km) +29m 5:10 / km
ahr:152 max:184 shoes: Mizuno Sky

The weekend long run in marginal conditions. Cold, but not too bad, but the Road shoulders and sidewalks were all pretty dicey. Almost got flattened by a couple of inattentive drivers one of whom made what in my view is a cardinal sin of driving - making a right turn from a side street to a main road without once ever looking to his right for, oh, I don’t know, a pedestrian until he was well into the turn and I’d been standing there for 5-10 seconds, inches from his passenger window.

He got the combo - stink eye, sarcastic wave , the hands up wtf, and finally the bird in the rear view as he drove away. Dipshit.

Friday Dec 15, 2017 #

12 PM

Running 45:10 [3] 8.76 km (5:09 / km)
ahr:151 max:185 shoes: Mizuno Sayonara 4

Well, tempo was the plan. Not too surprised or worried that I didn’t make my planned goal of running five k at 9.5 mph or 3:55 per km. Maybe a touch ambitious at this point.

Got three for sure, maybe 3.25 over about 13 minutes at 9.5. That’ll do. Definitely could have kept it up for at least a bit longer but very strongly preferred not to and the goal here is not race effort. Gotta be patient. Retraining this rack is like turning a cruise ship - the part where the buffet and pool are make it pretty hard to find an axis.

Thursday Dec 14, 2017 #

Strength -DNA 1:00:00 [3]

Better this week but my tendency toward absentmindedness is always a factor. Forgetting weights, reps, what set I’m on etc.

Wednesday Dec 13, 2017 #

11 AM

Running 1:00:13 [3] 10.96 km (5:30 / km)
ahr:156 max:188 shoes: Mizuno Sayonara 4

Time to stop mucking about and see if I can build up my fitness without breaking down my body.

Pyramid on the mill. All with one minute rests and ten minutes on either side for the warming. Works out to exactly an hour which is super.


Handled this pretty well despite max hr coming out at 188. Garmin called it an aerobic 4.2 and was super happy about it’s utility regarding my fitness. Great.

Tuesday Dec 12, 2017 #

stationary bike 30:00 [3]

On the nowhere bike. Making a plan happen is not glamorous. Also, massage today. Not about to repeat prior mistakes so an easy pointless bike ride was in order.

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