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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sat Oct 23, 2010 1:10 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Wednesday: 3 games of racquetball. Strange leg injury where it hurt to lift my left leg very high (for example, putting on my pants). I guess it was from the elliptical machine Monday (it started to hurt Monday night)? No idea. It made racquetball a little more difficult, but not too bad.

Thursday: no exercise

Friday: 1.14 mile warm-up run at 11:16 pace, HR about 120. Main run: 4.73 miles in 45:05, pace 9:31, avg HR 134, max 143, splits 9:49, 9:14, 9:30, 9:31 and last .73 at 9:34 pace. Cool-down of 0.4 miles, pace 11:43, HR 122. Total mileage: 6.57.

Swam 1600 meters in about 40 minutes.

Today: 5k race. Warm-up of 1.04 miles, pace 10:31, HR 114. Race: 21:57, avg HR 156, max 168, splits 6:53, 7:07, and 7:06, last .1 in 51 seconds. Cool-down: 1.25 miles, 11:26, pace 9:08, avg HR 134, max 145. Total mileage: 5.39. I was very happy with the 5k time--first time I've broken 22 on a somewhat hilly course.

Later in the day I ran 3.05 miles, pace 10:33, avg HR 116.

Leg is better, though probably a few more days from being completely healed. It didn't seem to bother me during running or swimming, though.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Tue Oct 26, 2010 6:52 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Sunday: swam 1500 meters and played 4 games of racquetball. It became obvious fairly early on that playing racquetball wasn't the best idea given my muscle strain, but like an idiot I kept playing. I'm about back to where I was after racquetball Wednesday. I think I'm going to stick to swimming for a while and hold off on racquetball probably until next Sunday or so.

Monday: swam 1650 meters.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Wed Oct 27, 2010 12:42 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Tuesday: swam 1500 meters.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Thu Oct 28, 2010 10:59 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Wednesday: swam 1650 meters.

Thursday: Jogged 1.1 miles when I took the dogs to the park. Leg felt okay. Despite no running since last weekend, my feet still hurt some, which was kind of disappointing.

Later, I swam 1750 meters.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sat Oct 30, 2010 8:06 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Friday: ran 8 miles, pace 8:58, avg HR 133, max 152, splits of 9:31, 8:48, 8:50, 8:45, 8:30, 9:02, 9:24, 8:51.

Saturday morning: 3 1/2 games of racquetball.

Saturday afternoon: 5.42 miles, with 1-mile warm-up at 10:45, 1.11-mile cool-down in 13:30, 3.31 miles in 24:28, splits of 7:45 (avg HR 147), 7:35 (avg HR 157), 7:46 (avg HR 155), and a pace of 7:21 for the last .31 (avg HR 156). Since I didn't have a race today, my objective was to run at near-race pace for a bit over 5k distance. It was hard to motivate myself to push that hard with no one to compete with, but I managed to do it.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Tue Nov 02, 2010 8:56 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Sunday: 3-mile mostly slow jog. Feet were pretty sore.

Monday: Swam 1500 meters.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sat Nov 06, 2010 9:00 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Tuesday: Swam 1750 meters.

Wednesday: Played 4 games of racquetball.

Friday: Played 4 games of racquetball in the morning, jogged 4 miles and swam 1500 meters in the evening.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sun Nov 07, 2010 7:42 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Saturday: 6-mile run, 53 minutes, pace 8:49, splits 8:29, 8:21, 8:25, 8:58, 9:08, 9:34. Avg HR 139, max 153.

Swam 1500 meters in the evening.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sun Nov 07, 2010 10:02 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Sunday: 3.65 miles, 30:43, pace 8:25, splits 9:33, 8:06, 7:44, and pace of 8:12 for last .65. Avg HR 142, max 161.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Tue Nov 09, 2010 1:10 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Monday: Did 200 meter intervals. 1 mile warm-up in 11:26, followed by 11 intervals alternating with 100 meters of jogging and/or walking. Forgot to hit the lap button for the first interval, but I think the times were as follows: 1 minute, 47.6 seconds, around 45, 42, 52, 38.15, 44, 45, 45, 43, and 42, and slowly jogged 700 meters to cool down. Aside from the first interval (8:28 per mile pace), the pace for the others ranged from 6:40 to to 5:01, with most faster than a 6-minute pace, so I was very satisfied with the intensity of the workout. Avg HR was 131, high 161, and total workout time including warm-up and cool-down was 36:23, of which the intervals were about 9 minutes.


Last edited by veginator on Fri Nov 12, 2010 3:07 pm, edited 1 time in total.

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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Tue Nov 09, 2010 9:16 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Biked 19.63 miles, 1:32:38, avg speed 12.8, avg HR is I would guess about 118, max of 151.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Thu Nov 11, 2010 7:10 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Wed:

Ran 3.75 miles; forgot to turn on my watch until about .25 miles in. For that 3.5 miles, time was 29:06, pace 8:19, splits 8:43, 8:04, 8:07, and last .5 at an 8:23 pace. Avg HR was 144, max of 162.

Played 4 games of racquetball in the afternoon.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Fri Nov 12, 2010 2:19 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Thursday: 1500 meter swim.

Today: 10.57 mile bike ride in 41:13, avg speed 15.6, avg HR 129, max 150.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sat Nov 13, 2010 11:37 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
4 miles, 36:46, pace 9:11, avg HR 133, max 161, splits 9:26, 9:28, 9:12, and 8:39.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Thu Nov 25, 2010 10:21 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Wed. 11/17: Did two short rides of 20:55 and 24: 15 on my bike trainer, average HR about 100.
Sat. 11/20: Played two games of racquetball, then my opponent got hurt. Later, ran 2.91 miles at a 10:14 pace, avg HR 132.
Sun. 11/21: Rode 22:35 on the trainer, avg HR 104; ran 4 miles in 33:35, pace 8:23, avg HR 146 and max 167, splits of 8:20, 8:40, 9:13, and 7:20. Did another 21:42 on the trainer later, avg HR 92.
Tues. 11/23: 4 miles in 31:35, pace 7:53, avg HR 160, max 175, splits of 7:35, 7:53, 8:15, and 7:51.
Wed. 11/24: 3 miles in 35:19, avg HR 124, max 144.

Today: Ran a 4-mile race. Time was 29:59.9, just barely breaking 30! My Garmin didn't work during the race other than for heart rate, I think it may have been too full of data. So, best guess is my average HR was a little over 160, and highest was in the low 170s. Not a bad time considering I haven't been running very much the last few weeks. I think my splits were 7:02, 7:41, 8:00, and around 7:19.


Last edited by veginator on Fri Dec 03, 2010 5:05 pm, edited 1 time in total.

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