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Ran a 10k in June (7 Viewers)
- Thread starter GStrot
- Start date
Broke out the new shoes yesterday for a 5k training run. Old shoes probably had 500+ miles on them but really weren't showing extreme wear signs. I guess I noticed a difference, but not much. I think I hyper-extended my left knee sleeping on the couch. Hurts when I walk and do steps but I don't feel it when I run.
On to the 5k results. It was cold and windy but I noticed I was at a 7'20" pace after a 1/4 mile which is slightly uphill. Backed the throttle down slightly and was still at 7'27" after the first mile. Staring a new pr in the face I decided to give it a go. Second mile was a 7'32" and I was still feeling chipper. A sub 7'30" 5k pace was now in my sights. The last mile and change I ran in 7'21". Ended up with a 23'03" time for the 5k which was a pr by roughly 37 seconds. Probably could have gone sub 23 min if I'd realized I was that close. Finally pace was 7'28", 156 hr. Estatic with the results coming off a 42.6 mi bike, 3.1 mi run brick yesterday. Still hanging around 222 lbs.
Another first for me yesterday was that I actually passed someone yesterday on the run who looked more like a runner and wasn't pushing a stroller or 7 months pregnant.
On to the 5k results. It was cold and windy but I noticed I was at a 7'20" pace after a 1/4 mile which is slightly uphill. Backed the throttle down slightly and was still at 7'27" after the first mile. Staring a new pr in the face I decided to give it a go. Second mile was a 7'32" and I was still feeling chipper. A sub 7'30" 5k pace was now in my sights. The last mile and change I ran in 7'21". Ended up with a 23'03" time for the 5k which was a pr by roughly 37 seconds. Probably could have gone sub 23 min if I'd realized I was that close. Finally pace was 7'28", 156 hr. Estatic with the results coming off a 42.6 mi bike, 3.1 mi run brick yesterday. Still hanging around 222 lbs.
Another first for me yesterday was that I actually passed someone yesterday on the run who looked more like a runner and wasn't pushing a stroller or 7 months pregnant.
Third
Footballguy
Anyone ever read about or given thought to the Hanson brothers marathon training strategy?
In a strange coincidence, I listened to a podcast on my long run yesterday that talked about it, and then picked up the new RW and there was an article on it.
Interesting concept. Long run tops out at 16 miles....but the idea is that the training grinds on you so that the 16 miles is supposed to simulate the last 16 miles of the marathon.
Just curious if anyone has an opinion.
In a strange coincidence, I listened to a podcast on my long run yesterday that talked about it, and then picked up the new RW and there was an article on it.
Interesting concept. Long run tops out at 16 miles....but the idea is that the training grinds on you so that the 16 miles is supposed to simulate the last 16 miles of the marathon.
Just curious if anyone has an opinion.
The_Man
Footballguy
Hey, what's up, everyone?
I emailed PMB earlier today that it looks like I'm a scratch for the Bourbon Chase. I've had some family things come up that are going to require me to use a big chunk of my annual vacation time in January - I'm pretty sure that's going to impact my availability for later in the year. As much as I hate to wuss out, I figure it's better to wuss now instead of later. Sorry.
Like someone else posted, I pretty much punted November and am not off to a great start for December. Just been trying to run at least once every 3-4 days, as I've read that's the max number of days you can go without losing conditioning. Hopefully will get back on 5 days/week starting this week.
I emailed PMB earlier today that it looks like I'm a scratch for the Bourbon Chase. I've had some family things come up that are going to require me to use a big chunk of my annual vacation time in January - I'm pretty sure that's going to impact my availability for later in the year. As much as I hate to wuss out, I figure it's better to wuss now instead of later. Sorry.
Like someone else posted, I pretty much punted November and am not off to a great start for December. Just been trying to run at least once every 3-4 days, as I've read that's the max number of days you can go without losing conditioning. Hopefully will get back on 5 days/week starting this week.
pmbrown_22
Footballguy
Hey, no problem on that. Family comes first. Just getting back into the swing things myself. My body was really getting used to slacking off and is sort of rebelling at me for starting to run again. Just the minor aches and pains, but I can't seem to get out of the bed in the morning without sounding like a firecracker walking across the room.Well, that opens up a new spot #12 for the Bourbon Chase. Anyone else know someone who would like to join?
2Young2BBald
Footbaldguy
My Brother-In-Law wants in and I can get you the $ this week. Shoot me a note or reply here if this'll work and I get it done!
Sand
Footballguy
Ned, SteelCurtain?
That sounds awesome!As long as I'm not a training partner to anyone doing this. It is bound to be a bloody mess (that's the whole point, right?). Which is why it is awesome. And why I'd like to watch from a safe distance.Third said:
---
On my end, 4th straight day running. 24 miles in the last 4 days. Nice easy run down here in Orlando. I climbed a total of 14 - yes 14 - feet. You may all kiss the ring of my mountain goat status today.
Dexter
Footballguy
I'm thinking about deploying to Afghanistan for 6 months. I've talked to the wife and she's not 100% against it, only 99%. I've submitted my paper work so I'm waiting to hear back to see if I'm selected.
I'm wondering what this is going to do for my HIM training? Not sure I will have time to train and even if I do I will be too tired. I think if/when I do train over there it will have to be quality. I figure at most I'll get an hour a day and maybe 2 on Sunday. I doubt Bagram has a swimming pool, but I'm sure there will be plenty of opportunity for running and maybe some time on the stationary bike.
I'm wondering what this is going to do for my HIM training? Not sure I will have time to train and even if I do I will be too tired. I think if/when I do train over there it will have to be quality. I figure at most I'll get an hour a day and maybe 2 on Sunday. I doubt Bagram has a swimming pool, but I'm sure there will be plenty of opportunity for running and maybe some time on the stationary bike.
Whoa...good luck dude. Hopefully they are paying you well.
If anyone is interested in a brand new 2008 Cervelo entry level size 51 tri bike (anodized gun metal color) in dura-ace let me know. The shop just marked one down to $1208 plus sales tax. That's a freaking steal.
There's also a 2009 P2 carbon version in size 54 with upgraded aero bars for $2200. If it was a 56, it would be in my garage right now.
There's also a 2009 P2 carbon version in size 54 with upgraded aero bars for $2200. If it was a 56, it would be in my garage right now.
Ned
Footballguy
I saw pm's post and started to think about it, but I couldn't commit to anything right away. I'm not really sure exactly what the Chase is other than a quick skim thru their website during work today. I saw 2Y2BB's post, but if anything falls thru I may be able to swing it.
That's my typical hill workout here in DE. :flex:
Ned
Footballguy
What branch? Prior AF here, but never deployed. Best of luck and THANKS!
Dexter
Footballguy
Yes the pay is extremely well. The only thing giving me pause is my 11 month old son. Not sure I want to miss 6 months of his life. That being said thousands of people do it every year and some for long stretches of time. And that would allow me to buy the Tri bike of my dreams.Ned I would go over as an Army sponsor but working on a Marine program MRAP. Also no thanks needed. I haven't gone yet and secondly the real thanks belong to our enlisted servicemen and woman who do the real work. I'm just a desk jockey supporting them.
prosopis
Arizona Chupacabra
On the flip side, I don't know how YOU do it. Don't sell yourself short! It may have been an off race, but a 1:32 is still a fantastic run. I want to do just 1 marathon in my lifetime, and here you are doing 4 in a year.
You took the words right out of my mouth.
prosopis
Arizona Chupacabra
I am redoing last weeks training as I missed the last two runs due to illness. I did four miles. I started feeling congested again today but I still did it. I feel fine but just congested.
B&B that is an awesome 5k time.
Dexter good luck to you but that is a lot of time to be away from your son. You wont get that time back. Money is not everything but you know what is best for your family. If you deploy be careful.
B&B that is an awesome 5k time.
Dexter good luck to you but that is a lot of time to be away from your son. You wont get that time back. Money is not everything but you know what is best for your family. If you deploy be careful.
tri-man 47
Footballguy
Say - congrats on the 5K PR!!! That's strong progress!------I had the same thoughts about Ned or Steel Curtain - SC, you're not far from Kentucky. Would you like to catch a run with us in next fall's Bourbon Chase?Dexter - wow. Kudos to you. Your son will definitely change in those six months. Tough decision! (FWIW, you can do some land-based training that simulates some of the swim work. One of the recent Hawaii Ironman broadcasts featured a Navy guy.)
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The_Man
Footballguy
Trying to get caught up with the thread, along with my running.
Grue - congrats on a great year. You really went for it all year long.
BNB - great 5k!
Sand - 4 days straight! Nice work.
Dexter - best of luck with Afghanistan. Keep us posted.
Ned - where in Delaware are you? We spend a week in Lewes every summer. I love it down there.
I am getting pretty committed to the idea of doing the Pfitz 18/55, starting in mid-Jan for a mid-May marathon. His book, "Advanced Marathoning" is very good in terms of explaining what kind of training to do, and why. The plan might still have a little more speedwork than I want, but I might just skimp on that. I'm still convinced that speedwork is too much for my old bones.
I skipped MNF last night (good decision, it turns out) to be up early for 5 miles today. Did the first 2 at around 8, did the third at Marathon Pace (7:40) and then did that last two at what I think is my Lactate Threshold (7:11). How do you know what your Lactate Threshold is? I'm basing mine on the McMillan calculator's estimate of my half-marathon pace, based on my recent 5k.
Grue - congrats on a great year. You really went for it all year long.
BNB - great 5k!
Sand - 4 days straight! Nice work.
Dexter - best of luck with Afghanistan. Keep us posted.
Ned - where in Delaware are you? We spend a week in Lewes every summer. I love it down there.
I am getting pretty committed to the idea of doing the Pfitz 18/55, starting in mid-Jan for a mid-May marathon. His book, "Advanced Marathoning" is very good in terms of explaining what kind of training to do, and why. The plan might still have a little more speedwork than I want, but I might just skimp on that. I'm still convinced that speedwork is too much for my old bones.
I skipped MNF last night (good decision, it turns out) to be up early for 5 miles today. Did the first 2 at around 8, did the third at Marathon Pace (7:40) and then did that last two at what I think is my Lactate Threshold (7:11). How do you know what your Lactate Threshold is? I'm basing mine on the McMillan calculator's estimate of my half-marathon pace, based on my recent 5k.
gruecd
Footballguy
Regarding point #1, if you're still trying to improve your marathon time, then I wouldn't advise skipping the speedwork. It's when I started doing Pfitz (including the speedwork) that I really started to get faster. Like they say, if you want to run faster, then you need to run faster.As for point #2, Pfitz tells you to use 15K- HMP for LT runs. I tend to go a little closer to 15K pace, but you're probably OK with what you're doing.
Ned
Footballguy
In Newark. You're basically driving right past my house on your way to Lewes if you're hitting Rt. 1. We head to Bethany every summer. DE beaches are
.pmbrown_22
Footballguy
Let's go ahead and do this. I just want to get all the money in and be done with it. Ned - We can put you up as an alternate for now. We need to have a few of these anyway just in case something happens to someone or there is an injury.
2Young2BBald
Footbaldguy
I'll try and get it out in today's mail.
tri-man 47
Footballguy
Steel Curtain - grab the 12th spot - STAT!
SteelCurtain
Footballguy
That run in Kentucky looks cool. Unfortunately, my work schedule in October is brutal and I won't be able to get away. Darn it! If things change, I'll be sure to let you guys know. Thanks for thinking of me!
pigskinliquors
Dr. Parrothead
Dexter: a BIG life choice with rewards on both sides. Best of luck if you do it.
BnB: awesome 5k time. I agree that if only it were a 56 :drool:
The_Man: You will certainly be missed
2Young: thanks for stepping up by offering your BIL.
___________________________
My update:
Sunday: 17 mile bike ride at 20.2 MPH. It wasn't a great workout, but it was the best I've had since the HIM = I'll take it!
Monday: Good swim = 100, 500, 1000, 500; skipped the last 100, as I had a bad quad cramp during the last 500 which I really pushed.
Today: Going out for a 20 mile bike ride; followed immediately by an arms and core workout at noon.
* my calf and knee are both feeling pretty darn good :knocksonwood: and I'm hoping to get out for a run/walk by the end of the week
BnB: awesome 5k time. I agree that if only it were a 56 :drool:
The_Man: You will certainly be missed
2Young: thanks for stepping up by offering your BIL.
___________________________
My update:
Sunday: 17 mile bike ride at 20.2 MPH. It wasn't a great workout, but it was the best I've had since the HIM = I'll take it!
Monday: Good swim = 100, 500, 1000, 500; skipped the last 100, as I had a bad quad cramp during the last 500 which I really pushed.
Today: Going out for a 20 mile bike ride; followed immediately by an arms and core workout at noon.
* my calf and knee are both feeling pretty darn good :knocksonwood: and I'm hoping to get out for a run/walk by the end of the week
SteelCurtain
Footballguy
Put me as a backup. If something opens up closer, then I'll see if I can get away. I have a better chance of getting away with 30 days notice than 250 days. Once I get to Sept. 1, I can see how my schedule (travel and meetings) and my staffing looks. I have about 22 people that report to me so if a key person leaves, then my work life becomes hell.
tri-man 47
Footballguy
Fair enough. If 2Young's BIL is as attractive as his sister (2Young's wife), we'll be OK.15 degrees with a cool north wind today ...5 mile run.
pmbrown_22
Footballguy
Um yeah, how about that weather. Way to gloss over the "I am finding another man attractive" statement.
2Young2BBald
Footbaldguy
Glad I gave the Tri-Man his own tent at Dances With Dirt........
pmbrown_22
Footballguy
This would be good to know. I think we need another column in the spreadsheet for information like this.Yeah, but now we have the choice of "Hey, how are you doin'?" Tri-man or PSL the Minivan Action Man to share the ride with? Anyone else with skeletons they want to let us in on before next year?
gruecd
Footballguy
Posted this last night on Facebook, but for those of you who haven't seen it, here you go:
"So you spend lots of money to never go out at night, not get laid for six months, all because you are going to sleep at 7PM every night so you can call yourself something that no one else would ever be stupid enough to do?" Had me rolling!
"So you spend lots of money to never go out at night, not get laid for six months, all because you are going to sleep at 7PM every night so you can call yourself something that no one else would ever be stupid enough to do?" Had me rolling!
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gruecd
Footballguy
I have my fair share of skeletons, but none of the tri-man "guy-seeking-guy" variety. NTTAWWT.This would be good to know. I think we need another column in the spreadsheet for information like this.Yeah, but now we have the choice of "Hey, how are you doin'?" Tri-man or PSL the Minivan Action Man to share the ride with? Anyone else with skeletons they want to let us in on before next year?
2Young2BBald
Footbaldguy
I had received that from someone else and played it for the whole family (no parent of the year awards coming my way, I know) and we were rolling. We had to pause at the "WTF is wrong with you" and "you are ######ed" parts..... Oh, and "there is nothing fun about 4:30 in the morning".ETA, wanted to add that one of the BT'ers here in MI that I have trained with a few times is currently training for a Double Ironman. Her training updates are insane and fit the above times two. (Yesterday's update was about doing 13 sets of 500 in the pool, in a wetsuit).
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Ned
Footballguy
Dude has a point.Had my sister, her husband, and nephew over for our youngest's 2nd bday last night. I had to work late, but still wanted to get my easy 3 in before dinner. The look I got from my sister when she realized I was heading out to run in the dark, sub 30 degrees and windy was priceless. She said "You have issues" as I walked out the door. 
pmbrown_22
Footballguy
Those are the comments that keep me going all the time. If I could have a dollar for every time someone says "That's crazy", I would not have to work at all and I could train more.I usually say something to the effect of "If you don't do it, you don't understand." I have helped convert two people to running that were not runners before and both are completely addicted. They are dedicated to running almost as much as I am. It is a good feeling, but at the same time, people really can't understand what we do until they try it themselves.
pigskinliquors
Dr. Parrothead
LMAO at "IronMan"!! What in the hell are we thinking 
Tri-Man =
Jennifer A.
Here's one for you Tri-Man
________________________
My Update:
20 mile bike ride yesterday. I needed to be back home in less than an hour of leaving to get my girls from the bus stop, so I knew I either had to ride hard, or shorten my ride. With 20+ mph winds I decided it was best to ride hard. The first 7 were mostly with the wind, and I was averaging 23.8 mph, before turning into a side wind. By the time I looped around for the final 8 (all into the wind) my average was 22.9. The last 8 were brutal, but I held on to still average 20.8 for the entire ride. I'm ecstatic with the ride/time, but unfortunately my calf felt like crap once I was done. It feels pretty good now, and I'm hoping I didn't cause any more damage
When will I freaking learn that all out is not good if it's not race day 
Tri-Man =
Jennifer A.
Here's one for you Tri-Man________________________
My Update:
20 mile bike ride yesterday. I needed to be back home in less than an hour of leaving to get my girls from the bus stop, so I knew I either had to ride hard, or shorten my ride. With 20+ mph winds I decided it was best to ride hard. The first 7 were mostly with the wind, and I was averaging 23.8 mph, before turning into a side wind. By the time I looped around for the final 8 (all into the wind) my average was 22.9. The last 8 were brutal, but I held on to still average 20.8 for the entire ride. I'm ecstatic with the ride/time, but unfortunately my calf felt like crap once I was done. It feels pretty good now, and I'm hoping I didn't cause any more damage
When will I freaking learn that all out is not good if it's not race day
gruecd
Footballguy
Any of you guys watch "The Biggest Loser" last night? The one girl, Ada, has lost 91 pounds over the past three months, and on last night's episode she ran the marathon in a respectable 4:38 (including a 6-minute bathroom break). Pretty damn impressive, if you ask me!
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tri-man 47
Footballguy
In fairness, I simply asked if 2Young's BIL is an attractive young man. Gotta have something to offset the rest of you lugs.pmbrown_22 said:This would be good to know. I think we need another column in the spreadsheet for information like this.Yeah, but now we have the choice of "Hey, how are you doin'?" Tri-man or PSL the Minivan Action Man to share the ride with? Anyone else with skeletons they want to let us in on before next year?
Better be nice to me or I'll go by some of those tiger tights for the Bourbon Chase. Grrrr.Gruecd - impressive race for the contestant. But what's with the 6 minute bathroom break?--
7 miles in this morning's cold, including four quick-paced half-miles.
IvanKaramazov
Footballguy
gruecd said:
________________________________12 miles on the TM today. I have to decide pretty soon whether I want to train for Fargo this May, so I decided to bump up my mileage this month and see how I feel. I also want to try to get a sense as to whether I can still tolerate 2+ hour runs indoors. If I run Fargo, I'll want to make a special effort to get outdoors whenever possible, but our roads and especially our sidewalks are unsafe for running a good bit of the time, so I know there's going to be a lot of treadmill running mixed in there as well. This course is allegedly pancake flat so treadmill running isn't necessarily a problem per se, but I'm a little worried about getting my motivation sapped.
2Young2BBald
Footbaldguy
Oh, of course, that make perfect senseIn fairness, I simply asked if 2Young's BIL is an attractive young man. Gotta have something to offset the rest of you lugs.pmbrown_22 said:This would be good to know. I think we need another column in the spreadsheet for information like this.Yeah, but now we have the choice of "Hey, how are you doin'?" Tri-man or PSL the Minivan Action Man to share the ride with? Anyone else with skeletons they want to let us in on before next year?
Better be nice to me or I'll go by some of those tiger tights for the Bourbon Chase. Grrrr.Gruecd - impressive race for the contestant. But what's with the 6 minute bathroom break?
--
7 miles in this morning's cold, including four quick-paced half-miles.
He is my sisters husband BTW, no way correlated to my wife's attractiveness. I let you all decide his attractiveness for yourselves. I will say, I do tower over his ### by at least and inch, now making me the second shortest on the team. 
AND, he is insanely competitive and will likely barf at the end of each of his legs from putting it all out there and has done team running relays in the Sawtooth Mountains where he has proven such.
tri-man 47
Footballguy
Wow. Well, we could put your BIL and gruecd in the same van and see who can out-intensify the other. The rest of us can sip bourbon and stumble down the roads.
IK, I hear ya about the winter conditions. But for distance training, the pace is rather easy, so you're less likely to hit some ice on a long stride and fall and kill yourself. If you can tolerate the treadmill for long runs, more power to you! I'll take my chances on the roads and trails.
Sand
Footballguy
I haven't learned that on the bike either. In a group it is even worse. Someone jumps and I'm on the wheel until I pop or puke. Running or swimming I have no problem letting people go.---On my end I had a bit of a lull this afternoon in the conference schedule. So I went running. 10 miles at what seems to be my standard pace of 8:25/mile. Feel good - not too sore at all. That makes 34 miles in the last week.pigskinliquors said:When will I freaking learn that all out is not good if it's not race day
FreeBaGeL
Footballguy
I'm right there with you. And I especially hate that it takes me half as long to get dressed for my run as it does to actually run. I've got headphones getting knocked out of my ears by hoods or beanies, sweatshirts knocking around the wires. It's a pain.I'm sure I'll get blasted, but I think I like running in the 80s than running in the 20s. This cold wind is for the friggin' birds.
2Young2BBald
Footbaldguy
Average it out to around 50 and that is the perfect temp for me. But, if I had to choose, I'd take the 20s. We are supposed to get dumped on with wet snow this weekend. I am looking forward to putting on the YakTrax and doing my first snow run of the season. I did a couple last year in 6+ inches of snow, very peaceful as there a few cars on the roads and the sounds of the snow add to the effect (without and iPod). Exceeded last year's swim total this week, now at 87+ miles swam for the year. I had set a goal to get over 100 miles for the year, but based on my schedule (which includes being in a hotel tonight for work and missing one of my swim night this week) I am not going to get there. Bums me out that if I hadn't had to miss about 3 weeks of swimming due to the bike crash, I would have been well over 100 miles already. Got 2 good bike trainer sessions in this week as well. I have a ChFC Exam next Thursday and I have been using the time on the bike to listen to the CDs of the curriculum.I'm sure I'll get blasted, but I think I like running in the 80s than running in the 20s. This cold wind is for the friggin' birds.
10-1: 3.1 mi @ 8'16", 25'40", 150 hr 10-2: 3.3 mi, 30'55", 134 hr + 22 mi bike 10-3: 5.6 mi @ 7'44" (gps was off), 43'24", 138 hr 10-4: off 10-5: 3.1 mi @ 8'09", 25'02", 140 hr 10-6: 3.1 mi @ 9'09", 28'40", 127 hr 10-7: 4 mi @ 9'40", 38'43", 140 hr
10-8: 3.5 mi @ 9'31", 33'20", 130 hr 10-9: 2.2 mi @ 9'00", 20'00", 135 hr 10-10: 3.1 mi @ 8'54", 27'36", 141 hr AND 3.2 mi @ 8'47", 141 hr 10-11: 9.0 mi @ 8'59", 1:20'43", 138 hr 10-12: 3.21 @ 9'38", 30'56", 131 hr 10-12: 4 mi @ 8'24", 33'35", 142 hr 10-13: 3.1 @ 9'58", 30'49", 132 hr 10-14: 22 mi bike ride + 3.31 mi @ 9'15", 30'36", 136 hr 10-15: 3 mi @ 8'42", 26'10", 140 hr 10-16: 2.14 mi @ 9'43", 20'42", 140 hr 10-17: 3 mi @ 9'27", 28'21", 134 hr 10-18: 4 mi @ 8'39", 34'35", 131 hr 10-18: 2 mi @ 10'32", 21'03", 120 hr 10-19: 3.5 mi @ 9'45", 34'08", 128 hr 10-20: off 10-21: 15 mi bike ride, 5 min run which doesn't count 10-22: 3.11 mi @ 7'43", 23'58", 150 hr 10-23: 2.76 mi @ 8'5", 24'31", 132 hr plus 38 mi bike ride 10-24: 2 mi @ 10'00" and 4.5 mi @ 8'36", 38'43", 134 hr 10-25: 2.6 mi @ 10'23", 27'00", 123 hr 10-26: 3 mi @ 9'20", 27'58", 124 hr 10-27: 3.1 mi @ 8'25", 26'02", 139 hr 10-28: off 10-29: 2.55 mi @ 7'51", 20'00", 145 hr 10-30: off 10-31: off 29 runs in 31 days, 96.97 miles for October 11-1: 3.1 mi @ 7'45", 23'58", 147 hr 11-2: 7.0 mi @ 8'16", 57'53", 144 hr 11-3: 5.49 mi @ 9'21", 51'25", 147 hr - trail run 11-4: 2.0 mi @ 10'00", 114 hr 11-5: 10.01 mi @ 8'53", 1:28'53", 138 hr 11-6: 5 mi @ 9'02", 45'08", 139 hr - trail run 11-6: 2 mi @ 10'29", 20'55", 124 hr 11-7: 2.26 mi @ 9'11", 20'42", 139 hr 11-8: 3.1 mi @ 8'23", 25'56", 144 hr followed by 11-8: 22.4 mi computrainer bike ride, 1:01'28, 256 average watts, 151 hr 11-8: 1.87 mi, 20 min 11-9: off 11-10: 2 mi @ 10'00", 20'00" 11-11: off 11-12: 2.48 mi @ 9'00", 22'18" 11-13: 3.1 mi @ 8'29", 26'18, 153 hr 11-13: 2 mi @ 10'41", 21'23" 11-14: 13.1 @ 8'42", 1:54:04, 147 hr 11-15: 1.8 mi, 20 mi 11-15: 25 bike, 1:11:45, 226 watts, 143 hr 11-15: 1.86 mi @ 10'45", 20'00", 131 hr 11-16: 2.2 mi, 21'31", 123 hr 11-16: 18 mi computrainer bike, 1:06:32, 136 hr 11-17: 7.01 mi @ 8'59", 1:02:52, 132 hr 11-18: 2.1 mi, 20'00", 119 hr 11-18: 18 mi computrainer bike, 56'12", 256 watts, 136 hr 11-19: off 11-20: 3.2 mi @ 8'44", 27'55", 139 hr and 2.5 mi @ 8'49", 22'06", hr 138 11-21: 2.17 mi @ 9'15", 20'05", 125 hr 11-22: 20.3 mi computrainer bike ride, 56'26", 258 average watts, 153 hr
11-23: 2.1 mi @ 9'50", 20'00", 120 hr and 2.65 mi @ 9'13", 24'50", 140 hr and 21.6 mi computrainer bike ride, 59'55", 233 average watts, 144 hr 11-24: 2.55 mi @ 9'19, 23'44", 122 hr 11-25: 5.0 mi @ 9'39, 48'17", 132 hr 11-26: off (indoor soccer) 11-27: 2.3 mi, 20'00" 11-28: 1.8 mi, 20'00" 11-29: off
11-30: 2.1 mi @ 9'30", 20'00", 130 hr 11-30: 21.6 mi computrainer bike ride, 56'47", 160 watts, 155 hr 11-30: 1.9 mi @ 10'30", 20'00", 123 hr 11-30: 2.25 mi @ 11:06, 25'00", 123 hr
12-1: off
12-2: 2.1 mi run, 20'00" followed by 25 mi bike
12-3: off
12-4: 42.6 mi bike, 1:57, 138 hr, 225 watts followed 3.1 mile run @ 8'19" pace, 25'48", 146 hr
12-5: 3.1 mi run @ 7'28" pace, 23'03", 156 hr
12-6: 2.1 mi run @ 9'45, 20'00", 118 hr followed by 18 mi bike, 1hr, 123 hr followed by 2.1 mi run @ 9'45" pace, 20'00", 118 hr
12-7: 2.2 mile run @ 9'30" pace, 20'00"
12-8: 22 mi bike, 1:10, 127 hr, 200 watts followed by 2 mi run @ 10'00 pace, 20'00", 121 hr
67 runs in 68 days
10-8: 3.5 mi @ 9'31", 33'20", 130 hr 10-9: 2.2 mi @ 9'00", 20'00", 135 hr 10-10: 3.1 mi @ 8'54", 27'36", 141 hr AND 3.2 mi @ 8'47", 141 hr 10-11: 9.0 mi @ 8'59", 1:20'43", 138 hr 10-12: 3.21 @ 9'38", 30'56", 131 hr 10-12: 4 mi @ 8'24", 33'35", 142 hr 10-13: 3.1 @ 9'58", 30'49", 132 hr 10-14: 22 mi bike ride + 3.31 mi @ 9'15", 30'36", 136 hr 10-15: 3 mi @ 8'42", 26'10", 140 hr 10-16: 2.14 mi @ 9'43", 20'42", 140 hr 10-17: 3 mi @ 9'27", 28'21", 134 hr 10-18: 4 mi @ 8'39", 34'35", 131 hr 10-18: 2 mi @ 10'32", 21'03", 120 hr 10-19: 3.5 mi @ 9'45", 34'08", 128 hr 10-20: off 10-21: 15 mi bike ride, 5 min run which doesn't count 10-22: 3.11 mi @ 7'43", 23'58", 150 hr 10-23: 2.76 mi @ 8'5", 24'31", 132 hr plus 38 mi bike ride 10-24: 2 mi @ 10'00" and 4.5 mi @ 8'36", 38'43", 134 hr 10-25: 2.6 mi @ 10'23", 27'00", 123 hr 10-26: 3 mi @ 9'20", 27'58", 124 hr 10-27: 3.1 mi @ 8'25", 26'02", 139 hr 10-28: off 10-29: 2.55 mi @ 7'51", 20'00", 145 hr 10-30: off 10-31: off 29 runs in 31 days, 96.97 miles for October 11-1: 3.1 mi @ 7'45", 23'58", 147 hr 11-2: 7.0 mi @ 8'16", 57'53", 144 hr 11-3: 5.49 mi @ 9'21", 51'25", 147 hr - trail run 11-4: 2.0 mi @ 10'00", 114 hr 11-5: 10.01 mi @ 8'53", 1:28'53", 138 hr 11-6: 5 mi @ 9'02", 45'08", 139 hr - trail run 11-6: 2 mi @ 10'29", 20'55", 124 hr 11-7: 2.26 mi @ 9'11", 20'42", 139 hr 11-8: 3.1 mi @ 8'23", 25'56", 144 hr followed by 11-8: 22.4 mi computrainer bike ride, 1:01'28, 256 average watts, 151 hr 11-8: 1.87 mi, 20 min 11-9: off 11-10: 2 mi @ 10'00", 20'00" 11-11: off 11-12: 2.48 mi @ 9'00", 22'18" 11-13: 3.1 mi @ 8'29", 26'18, 153 hr 11-13: 2 mi @ 10'41", 21'23" 11-14: 13.1 @ 8'42", 1:54:04, 147 hr 11-15: 1.8 mi, 20 mi 11-15: 25 bike, 1:11:45, 226 watts, 143 hr 11-15: 1.86 mi @ 10'45", 20'00", 131 hr 11-16: 2.2 mi, 21'31", 123 hr 11-16: 18 mi computrainer bike, 1:06:32, 136 hr 11-17: 7.01 mi @ 8'59", 1:02:52, 132 hr 11-18: 2.1 mi, 20'00", 119 hr 11-18: 18 mi computrainer bike, 56'12", 256 watts, 136 hr 11-19: off 11-20: 3.2 mi @ 8'44", 27'55", 139 hr and 2.5 mi @ 8'49", 22'06", hr 138 11-21: 2.17 mi @ 9'15", 20'05", 125 hr 11-22: 20.3 mi computrainer bike ride, 56'26", 258 average watts, 153 hr
11-23: 2.1 mi @ 9'50", 20'00", 120 hr and 2.65 mi @ 9'13", 24'50", 140 hr and 21.6 mi computrainer bike ride, 59'55", 233 average watts, 144 hr 11-24: 2.55 mi @ 9'19, 23'44", 122 hr 11-25: 5.0 mi @ 9'39, 48'17", 132 hr 11-26: off (indoor soccer) 11-27: 2.3 mi, 20'00" 11-28: 1.8 mi, 20'00" 11-29: off
11-30: 2.1 mi @ 9'30", 20'00", 130 hr 11-30: 21.6 mi computrainer bike ride, 56'47", 160 watts, 155 hr 11-30: 1.9 mi @ 10'30", 20'00", 123 hr 11-30: 2.25 mi @ 11:06, 25'00", 123 hr
12-1: off
12-2: 2.1 mi run, 20'00" followed by 25 mi bike
12-3: off
12-4: 42.6 mi bike, 1:57, 138 hr, 225 watts followed 3.1 mile run @ 8'19" pace, 25'48", 146 hr
12-5: 3.1 mi run @ 7'28" pace, 23'03", 156 hr
12-6: 2.1 mi run @ 9'45, 20'00", 118 hr followed by 18 mi bike, 1hr, 123 hr followed by 2.1 mi run @ 9'45" pace, 20'00", 118 hr
12-7: 2.2 mile run @ 9'30" pace, 20'00"
12-8: 22 mi bike, 1:10, 127 hr, 200 watts followed by 2 mi run @ 10'00 pace, 20'00", 121 hr
67 runs in 68 days
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