Tuesday, April 28, 2009
fun run 8
well, fun run was not so fun... first time running in a week and foot hurt worse than ever.. need new biking shoes and running shoes. also need to go see Earle Burrows. he'll fix me up
Monday, April 27, 2009
Mtn Bike 7
foot still sore
Summary Data
Total Time (h:m:s) 2:02:26 22:12 pace
Moving Time (h:m:s) 0:56:04 10:10 pace
Distance (mi ) 5.51
Moving Speed (mph) 5.9 avg. 25.0 max.
Elevation Gain (ft) +1,760 / -1,687
Elevation Change Total (ft)
Total Elevation 3,447
Elevation Gain 1,760
Elevation Loss 1,687
Net Elevation Change 73
Vertical Speed Average ( ft/min) Maximum (ft/min)
Ascent 31.4 378.5
Descent -30.1 -378.5
Grade Average (%) Maximum (%)
Overall Grade 0.3 --
Ascent Grade 17.7 91.4
Descent Grade -14.3 -568.3
Relevant Data
Start Elevation (ft): 133
Finish Elevation (ft): 205
Min. Elevation (ft): 116
Max. Elevation (ft): 565
Elevation Source: GPS Unit Elevation
Tuesday, April 21, 2009
fun run 7
terrible weather.. only 1 other runner, a guy named mike
Total Time (h:m:s) 0:29:54 9:36 pace
Moving Time (h:m:s) 0:29:53 9:36 pace
Distance (mi ) 3.11
Moving Speed (mph) 6.2 avg. 8.4 max.
Elevation Gain (ft) +580 / -560
yesterday, did 6 miles very slowly... it was day 1 of Verne's get you ass in shape for a 3:30 marathon in freddy workout plan!
i dunno if I have the legs for it, but anyways, i said i would try.. tonight was supposed to be a 44 minute 10 KM.. I've never run that fast in training before... tonight was fun run, so I couldnt do it tonight but i am going to give it a shot tomorrow night...
the ony Issue is my left foot which is sore and has been since last friday's 20 miler.. it is sore about halfway up the foot on the outside edge, almost like a bone spur or something.. it hurts about a 3 or 4 on a scale of 10 and hurts the entire run.. the only time it seems to let up is when I extend my stride, as I did last night.. I'm guessing maybe the LSD and tighter legs has me running without extending that left leg and this shorter choppier stride is causing that left foot to turn in.. the inturn as it were is causing stress in the middle of that left foot... if it doesnt feel good after a good stretch tomorrow, i'm going to just rest a few days.. last night's easy run was so easy it took over an hour.. first time i've doen that since a wayyy back
i just dont know if i can run 10 KM in 44 minutes!
good thing about lifting weights and triaining, it;s no prob when you get injured, just do something else!
Total Time (h:m:s) 0:29:54 9:36 pace
Moving Time (h:m:s) 0:29:53 9:36 pace
Distance (mi ) 3.11
Moving Speed (mph) 6.2 avg. 8.4 max.
Elevation Gain (ft) +580 / -560
yesterday, did 6 miles very slowly... it was day 1 of Verne's get you ass in shape for a 3:30 marathon in freddy workout plan!
i dunno if I have the legs for it, but anyways, i said i would try.. tonight was supposed to be a 44 minute 10 KM.. I've never run that fast in training before... tonight was fun run, so I couldnt do it tonight but i am going to give it a shot tomorrow night...
the ony Issue is my left foot which is sore and has been since last friday's 20 miler.. it is sore about halfway up the foot on the outside edge, almost like a bone spur or something.. it hurts about a 3 or 4 on a scale of 10 and hurts the entire run.. the only time it seems to let up is when I extend my stride, as I did last night.. I'm guessing maybe the LSD and tighter legs has me running without extending that left leg and this shorter choppier stride is causing that left foot to turn in.. the inturn as it were is causing stress in the middle of that left foot... if it doesnt feel good after a good stretch tomorrow, i'm going to just rest a few days.. last night's easy run was so easy it took over an hour.. first time i've doen that since a wayyy back
i just dont know if i can run 10 KM in 44 minutes!
good thing about lifting weights and triaining, it;s no prob when you get injured, just do something else!
Monday, April 20, 2009
2009- Run 54
Summary Data
Total Time (h:m:s) 1:02:49 10:03 pace
Moving Time (h:m:s) 1:02:03 9:56 pace
Distance (mi ) 6.24
Moving Speed (mph) 6.0 avg. 13.2 max.
Elevation Gain (ft) +1,202 / -1,197
ran deliberately easy for verne, but left foot still sore on the outside.. maybe it's from not extending enough during stride.. too choppy means turnover not smooth.. anyways, it "hurt" the whole run.. about a 3 on a 10 scale pain chart.. more than simply an annoyance however..
i dunno if i have logged enough speed to tackle this amazing plan verne made me.. he seems to think so.. will see..
tomorrow is a BIG TEST.. all out ..
gonna go lay down and think about it
had a very pleasant interview tonight about the fathers day run.. hopefully, i remembered to mention everyone ..
must check and see how mike made out!
Total Time (h:m:s) 1:02:49 10:03 pace
Moving Time (h:m:s) 1:02:03 9:56 pace
Distance (mi ) 6.24
Moving Speed (mph) 6.0 avg. 13.2 max.
Elevation Gain (ft) +1,202 / -1,197
ran deliberately easy for verne, but left foot still sore on the outside.. maybe it's from not extending enough during stride.. too choppy means turnover not smooth.. anyways, it "hurt" the whole run.. about a 3 on a 10 scale pain chart.. more than simply an annoyance however..
i dunno if i have logged enough speed to tackle this amazing plan verne made me.. he seems to think so.. will see..
tomorrow is a BIG TEST.. all out ..
gonna go lay down and think about it
had a very pleasant interview tonight about the fathers day run.. hopefully, i remembered to mention everyone ..
must check and see how mike made out!
Sunday, April 19, 2009
09 bike
bike
2009- Bike 6 Mtn Mountain Biking Apr 16, 2009 Saint Andrews 0:16:30 2.69 9.8 06:08 369 --
2009- Bike 5~ Mtn Mountain Biking Apr 10, 2009 Saint Andrews 0:53:59 11.27 12.5 04:47 878 --
2009- Bike 4~ Mtn Mountain Biking Apr 9, 2009 Saint Andrews 0:15:50 3.23 12.3 04:53 582 --
2009- Bike 3 Mountain Biking Mar 29, 2009 Saint Andrews 0:50:28 10.78 12.8 04:40 839 --
2009- Mountain Bike 2 Mountain Biking Mar 21, 2009 Saint Andrews 0:56:05 8.40 9.0 06:40 788 --
2009- Mountain Bike 1 Mountain Biking Mar 7, 2009 Saint Andrews 0:39:10 5.25 8.0 07:27 782 --
so, by incorporating the above graph of biking into the total mileage graph below.. i shoudl be able to get a running mileage graph the old fashioned way (with graph paper)
trying to get a weekly mileage graph for verne
the graph includes biking..
Week NameDist Time Elev GainElev LossSpeedPace
16:4/13/09 4 52.69 8:09:01 7,170 7,145 6.8 08:45
15:4/6/09 5 47.75 8:28:33 7,551 7,530 5.8 10:23
14:3/30/09 4 31.34 5:00:59 5,387 5,340 6.0 09:55
13:3/23/09 5 36.33 5:00:31 5,308 5,377 7.2 08:19
12:3/16/09 7 42.22 6:29:13 7,196 7,372 6.4 09:20
11:3/9/09 3 15.33 2:21:37 2,850 2,798 6.4 09:19
10:3/2/09 4 20.74 3:00:01 3,315 3,318 7.0 08:36
8:2/16/09 4 31.67 4:42:46 5,335 5,496 6.9 08:43
7:2/9/09 3 32.21 5:04:41 4,630 4,662 6.7 08:58
6:2/2/09 2 12.41 1:49:03 1,976 2,019 6.8 08:46
5:1/26/09 4 31.46 4:36:21 4,247 4,288 6.8 08:45
4:1/19/09 4 22.32 3:18:42 3,091 3,003 6.8 08:52
3:1/12/09 2 12.20 1:48:53 2,083 2,126 6.7 08:55
2:1/5/09 4 31.76 4:47:59 5,166 5,288 6.7 08:53
1:12/29/08 2 12.38 1:45:21 1,918 1,921 7.1 08:29
52:12/22/08 4 22.08 3:06:45 3,283 3,329 7.1 08:26
51:12/15/08 6 21.83 3:58:50 3,211 3,217 6.3 09:34
50:12/8/08 4 15.17 2:08:23 2,402 2,460 7.1 08:26
49:12/1/08 5 31.22 4:30:33 5,846 5,890 6.9 08:39
48:11/24/08 1 6.22 0:56:08 1,153 1,200 6.7 09:01
total year 77 529.33 81:04:21 83,118 83,779 6.7 08:57
Friday, April 17, 2009
20 miler.. run home from work LSD 17
1.00 00:09:51 238 104 2.6 6.0 9.0
Click to Zoom to Section (Same as clicking on row) 2.00 00:09:33 139 267 -2.4 6.6 11.1
Click to Zoom to Section (Same as clicking on row) 3.00 00:09:28 202 112 1.7 6.3 8.7
Click to Zoom to Section (Same as clicking on row) 4.00 00:08:48 115 162 -0.9 6.8 9.0
Click to Zoom to Section (Same as clicking on row) 5.00 00:08:48 216 296 -1.6 6.8 8.2
Click to Zoom to Section (Same as clicking on row) 6.00 00:11:17 284 180 1.9 5.4 7.4
Click to Zoom to Section (Same as clicking on row) 7.00 00:09:38 175 191 1.6 6.4 7.8
Click to Zoom to Section (Same as clicking on row) 8.00 00:09:24 173 200 -0.6 6.4 7.7
Click to Zoom to Section (Same as clicking on row) 9.00 00:09:41 233 237 -0.1 6.2 8.4
Click to Zoom to Section (Same as clicking on row) 10.00 00:09:36 194 214 -0.4 6.2 8.3
Click to Zoom to Section (Same as clicking on row) 11.00 00:09:52 197 139 1.1 6.1 8.2
Click to Zoom to Section (Same as clicking on row) 12.00 00:09:36 186 144 0.8 6.2 8.7
Click to Zoom to Section (Same as clicking on row) 13.00 00:11:42 170 186 -0.3 5.5 9.2
Click to Zoom to Section (Same as clicking on row) 14.00 00:09:31 115 139 -0.5 6.3 9.1
Click to Zoom to Section (Same as clicking on row) 15.00 00:09:43 191 169 0.4 6.2 8.6
Click to Zoom to Section (Same as clicking on row) 16.00 00:09:37 186 128 1.1 6.2 8.1
Click to Zoom to Section (Same as clicking on row) 17.00 00:10:05 180 175 0.1 5.9 8.1
Click to Zoom to Section (Same as clicking on row) 18.00 00:09:17 144 218 -1.4 6.5 9.1
Click to Zoom to Section (Same as clicking on row) 19.00 00:11:59 117 202 -1.4 6.4 8.6
Click to Zoom to Section (Same as clicking on row) 19.78 00:07:40 87 104 -0.4 6.2 7.3
Click to Zoom to Section (Same as clicking on row) 2.00 00:09:33 139 267 -2.4 6.6 11.1
Click to Zoom to Section (Same as clicking on row) 3.00 00:09:28 202 112 1.7 6.3 8.7
Click to Zoom to Section (Same as clicking on row) 4.00 00:08:48 115 162 -0.9 6.8 9.0
Click to Zoom to Section (Same as clicking on row) 5.00 00:08:48 216 296 -1.6 6.8 8.2
Click to Zoom to Section (Same as clicking on row) 6.00 00:11:17 284 180 1.9 5.4 7.4
Click to Zoom to Section (Same as clicking on row) 7.00 00:09:38 175 191 1.6 6.4 7.8
Click to Zoom to Section (Same as clicking on row) 8.00 00:09:24 173 200 -0.6 6.4 7.7
Click to Zoom to Section (Same as clicking on row) 9.00 00:09:41 233 237 -0.1 6.2 8.4
Click to Zoom to Section (Same as clicking on row) 10.00 00:09:36 194 214 -0.4 6.2 8.3
Click to Zoom to Section (Same as clicking on row) 11.00 00:09:52 197 139 1.1 6.1 8.2
Click to Zoom to Section (Same as clicking on row) 12.00 00:09:36 186 144 0.8 6.2 8.7
Click to Zoom to Section (Same as clicking on row) 13.00 00:11:42 170 186 -0.3 5.5 9.2
Click to Zoom to Section (Same as clicking on row) 14.00 00:09:31 115 139 -0.5 6.3 9.1
Click to Zoom to Section (Same as clicking on row) 15.00 00:09:43 191 169 0.4 6.2 8.6
Click to Zoom to Section (Same as clicking on row) 16.00 00:09:37 186 128 1.1 6.2 8.1
Click to Zoom to Section (Same as clicking on row) 17.00 00:10:05 180 175 0.1 5.9 8.1
Click to Zoom to Section (Same as clicking on row) 18.00 00:09:17 144 218 -1.4 6.5 9.1
Click to Zoom to Section (Same as clicking on row) 19.00 00:11:59 117 202 -1.4 6.4 8.6
Click to Zoom to Section (Same as clicking on row) 19.78 00:07:40 87 104 -0.4 6.2 7.3
Thursday, April 16, 2009
Wednesday, April 15, 2009
Sunday, April 12, 2009
Saturday, April 11, 2009
Run 50~ 20 miles~ LSD 16
3:16:25...
Dist Duration Ascent Desc Grade A Spd M Spd
1.00 00:09:12 139 144 -0.1 6.8 9.0
2.00 00:09:33 205 170 0.7 6.3 11.5
3.00 00:10:15 185 126 1.1 5.8 9.4
4.00 00:09:31 144 147 -0.1 6.3 10.0
5.00 00:09:55 120 191 -1.4 6.0 7.8
6.00 00:09:27 153 153 0.0 6.4 9.1
7.00 00:11:16 178 162 1.1 5.6 9.7
8.00 00:09:02 189 259 -1.3 6.8 10.0
9.00 00:09:16 156 151 0.1 6.5 8.6
10.00 00:09:16 255 156 1.9 6.5 8.7
11.00 00:09:27 224 166 1.0 6.3 8.7
12.00 00:09:14 177 144 0.6 6.5 8.4
13.00 00:11:54 161 164 -0.1 5.1 8.0
14.00 00:09:26 101 120 -0.4 6.4 8.4
15.00 00:08:58 107 161 -1.0 6.7 8.4
16.00 00:10:37 164 121 0.8 5.9 8.0
17.00 00:09:49 145 147 -0.0 6.1 7.6
18.00 00:10:05 188 132 1.0 6.0 11.3
19.00 00:09:28 132 248 -2.2 6.3 8.7
20.00 00:09:02 211 244 -0.6 6.7 8.6
20.16 00:01:35 16 58 -5.0 6.1 6.
Friday, April 10, 2009
Monday, April 6, 2009
Run 48_ INTERVAL TRAINING
yikes! well, back to the intervals.. need to up the speed if I am going to drop this extra weight. I'm now 170 plus or minus a couple it seems but right about 170.. still lifting weights 4 days a week.. last night did 6 miles, then chest workout, tonight, 10 miles intervals then back... the intervals are tough.. i think i missed a couple laps.. so tough to remember each time to click the lap button.. going to make mondays an interval workout for April..
Total Time (h:m:s) 1:34:01 9:22 pace
Moving Time (h:m:s) 1:31:58 9:10 pace
Distance (mi ) 10.03
Moving Speed (mph) 6.5 avg. 10.3 max.
Elevation Gain (ft) +1,996 / -1,979
Lap(#)Time(m:s)Distance(mi )M Spd(mph) Energy(Cal)
1 8:15 0.85 6.9 115~ Algonquin to Doons
2 4:34 0.55 8.4 76~ return speed
3 5:37 0.56 7.7 73~ ALG. to Doon
4 4:33 0.55 8.4 76~ return
5 5:31 0.55 7.3 72~ A to doon
6 4:32 0.55 9.6 75~ return
7 5:34 0.58 9.2 80~ A to D
8 2:07 0.07 5.6 9 REST to RECOVERY
9 4:22 0.55 9.6 73 ~ return
10 6:18 0.58 9.4 79 ~ recover
11 4:22 0.56 9.3 73~ return
12 5:47 0.57 8.8 76~ recover
13 4:21 0.55 9.7 73 ~ return
14 27:59 2.94 9.7 408~Recovery and around town
so 6 interval times were
1. 4:34
2. 4:33
3. 4:32
4. 4:22
5. 4:22
6. 4:21
~sweet~ tomorrow fun run, wednesday off thursday LSD 20 miler (woo hoo)
Weather
Equipment
Summary Data
Total Time (h:m:s) 1:34:01 9:22 pace
Moving Time (h:m:s) 1:31:58 9:10 pace
Distance (mi ) 10.03
Moving Speed (mph) 6.5 avg. 10.3 max.
Elevation Gain (ft) +1,996 / -1,979
GPS Signal Quality Good GPS Unit Elevation
tough slog on a monday...
Time Data Total % of Total
Total Time 1:34:01 100.0
Moving Time 1:31:58 97.8
Ascent 0:38:20 40.8
Descent 0:38:20 40.8
Flat 0:15:18 16.3
Stopped Time 0:02:02 2.2
# of MB Stops 2 --
Relevant Data
Start Time: Apr 6, 2009 4:25:21 PM
Finish Time: Apr 6, 2009 5:59:22 PM
Time Zone: Atlantic (Canada)
Distance Data Total (mi ) % of Total
Distance 10.03 100
Ascent 4.29 42.8
Descent 4.12 41.1
Flat 1.61 16.1
Speed Data Average (mph) Maximum (mph)
Overall Speed 6.4 --
Moving Speed 6.5 10.3
Ascent 6.7 10.3
Descent 6.4 9.7
Flat 6.3 9.8
Pace Data Average ( m:s ) Best (m:s)
Overall Pace 9:22 --
Moving Pace 9:10 5:48
Ascent 8:55 5:48
Descent 9:18 6:10
Flat 9:34 6:0
Thursday, April 2, 2009
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