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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Mon May 23, 2011 7:40 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Sun. 5/22: Slow, easy bike ride, 20.67 miles 1:38:28, 12.6 mph, avg HR 102, max 120. Had some calf soreness from Saturday's 5k, so didn't want to push it.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Wed May 25, 2011 2:46 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Mon. 5/23: Total of about 11 miles biking, running errands and biking to/from gym, very leisurely pace.

Played 4 tough games of racquetball.

Tues. 5/24: Ran 3.26 miles, variable pace due to having my dog with me, 10:47 pace, avg HR 133, max 151. Walked 1 mile to and from park.

Wed. 5/25: 30 min. interval session on bike trainer. Intervals were 2 min. long (x 7), with average heart rates of 115, 127, 133, 139, 144 (4 min.), 150, and 155 (20 seconds), reaching max heart rates of 126, 134, 144, 145, 156, 161, and 157. Average HR for the whole session, which include a 5 min. warmup and mostly 1 min.-90 sec. rest periods, was 127.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Fri May 27, 2011 8:26 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Thur. 5/26: Leisurely 4-mile ride around the area, taking pictures of damage from the big storms we've had this week.

Fri. 5/27: My longest bike ride EVER: 60 miles! Time 4:24:54, avg. speed 13.6, avg. HR 110, max 126.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sat May 28, 2011 4:09 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Sat. 5/28

Weight this morning: 157.2.

Rode this morning with a bunch of older gentlemen who do group rides every weekend. Leisurely pace, but the route had lots of hills so I took advantage of the opportunity to push myself on the hills some. 31.56 miles including trip from house to park and back, about 2 1/2 hours, avg speed 12.2, avg HR 105, max 160.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sun May 29, 2011 2:22 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Sun. 5/29: 40.35 mi. bike ride, 3:07:59, avg speed 12.9, avg HR 111, max 141. Took a similar route to yesterday, just went a little farther north, and also detoured to take photos of some of the tornado damage we had west of town.

Weight this morning: 156.4.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Mon May 30, 2011 9:10 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Weight this morning: 156.2.

Rode bike 11.72 miles, avg HR 101, 1 hour. It was really hot and I wasn't used to it.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Wed Jun 01, 2011 9:44 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Tuesday 5/31: Once again, really, really hot. Ran a total of 4 miles in the park, walked 1 mile to and from. Did .6 mile warmup at 10 min. pace, then tried to run 3.1 at a 5k pace but was a little slow, about 26:00, due to the heat. Avg. HR was about 156, max 170. .2 mile recovery jog, then did an interval where I got my heart rate back up to 164.

Wed. 6/1: Did 8 intervals of in the neighborhood of .2 miles, pace between 6:00 and 6:30 except 7:22 on the first one and 5:43 on the last one. Recovery jogs in between. Ran to the park and back (11 min. and 9:45 pace respectively). Total mileage for the day: 5 miles.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sun Jun 05, 2011 8:36 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Weight this morning: 156.6.

Yesterday: 5k race, 1/2 mile warmup at 11:00 pace. Time: 23:28, my fastest of the season so far, on a hilly course. Splits 7:28, 7:36, 7:27, avg HR 158, max 170.

Later: 20.43 mi. bike ride, avg HR 103, max 135, pace 12.9 mph, time 1:35:09.


Today (Sun. June 5): 33 mi. bike ride, 2:35, avg HR 101, max 148.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Tue Jun 14, 2011 10:38 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Mon. June 6: Biked 12.2 miles, 15.1 mph, 48:22, avg HR 106, max 1200. Later, ran 5.08 miles, 45:48, pace 8:59, avg HR 136, max 166.

Tues. June 7: Biked 19.4 miles, 11 mph, avg HR 101, max 122. Did 10 min. worth of intervals on trainer, 5 intervals of about 1 minute each, avg HR 128, max 155.

Wed. June 8: Ran 4.83 mi., 45: 03, pace 9:20, last 2 miles were 8:33 and 8:19. Avg HR 132, max 163.

Thur. June 9: 3.02 mi., 31:41, pace 10:30, avg HR 118, max 148. Weight this morning 155.8.

Fri. June 10: 5 min. worth of intervals on trainer, data didn't record right. Weight 155.0.

Sat. June 11: Ran about 2 miles but forgot my watch. Did a few laps in a pool.

Sun. June 12: No exercise.

Mon. June 13: Ran 2.5 miles, 24:15, pace 9:42, avg HR 128, max 1:47. Later: Ran 5.01 miles, 56:40, avg HR 118, max 129, pace 11:19.

Tues. June 14: Biked 8 miles, slowly, to/from store. Avg HR 94. Ran 5.13 miles, 50:14, pace 9:47, avg HR 127, max 163. For run, warmed up 2 miles, then did 9 intervals of about 1 minute each. Pace between 6:16 and 6:49 for all but one of them, which was 30 seconds at 5:24.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Wed Jun 22, 2011 9:14 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Thur. June 16: Ran 5 miles, 43:02, pace 8:36, avg HR 140, max 155. Weight is essentially unchanged from June 10.

Sat. June 18: 5k race. It was pouring down rain and thunderstorming just before the race, but the rain gradually lessened as the race got under way and continued. Had my best time of the season, 22:37; splits were 7:14, 7:18 and 7:12, watch said there were .14 more miles covered in 51 seconds, pace of 6:16. Avg HR 154, max 166.

Sun. June 19: speed workout. Warmed up for .63 miles at an easy pace, then did 11 intervals ranging from .1 to .2 miles, with paces generally in the 6:30 range but 6:00 and 5:30 for the two shortest intervals. Recovery consisted of jogs of about 60-100 seconds, mostly in the 9-10 min. pace range, but walks for the last 3 intervals. Avg. HR 139, max 165.

Mon. 6/20: 5.17 miles, 8:58 pace, with the first mile a slow jog and the rest between 8 and 9 minutes. Picked it up to below 8 minute pace for the last half mile or so. Avg HR 133, max 164.

Tues. 6/21: 7.12 miles, 68 minutes, pace 9:58, avg HR 123, max 143.

Wed. 6/22: Sprints, about 30 seconds each, mostly in the neighborhood of 150 meters, pace ranging from 5:03 to 5:42 with most around 5:30. Did 7 sprints altogether. Recovery was similar distance, jogs at first and walks later, with a warmup run of about half a mile and cooldown of .6 miles. Accidentally shut my watch off for most of the warmup, but I think I covered about 3.5 miles overall. Avg HR 133, max 164.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Mon Jun 27, 2011 7:37 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Thur. 6/23: 5.51 mi., 1:01:27, avg HR 109, max 124.

Sat. 6/25: 5k race, 21:57, avg HR 158, max 166, splits 7:00, 7:14, 7:26. Course may have been a couple hundred feet short, judging from the number of people's GPS's that agreed with my reading that it was 3.05 rather than 3.10. We'll see next weekend if I'm "really" in sub-22 shape or not.

Sun. 6/26: Rode 55.16 miles in 3:49:13, avg speed 14.4, avg HR 115, max 149. Rode out by Lake Lemon and through western Brown County with a group.

Determined to get over the weight plateau I've been stuck on lately, I decided to go for a run in the evening: 5.50 miles in 50:48, pace 9:14, splits 10:42, 8:48, 9:32, 8:43, 8:16. Avg HR 132, max 150.

Weight this morning: 154.8.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Tue Jun 28, 2011 7:43 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Mon. 6/27: Rode 13.13 miles, avg HR 94, max 112, pace 12.3. Legs tired from the weekend, of course.
Tues. 6/28: 20.91 mi. 1:41:28, pace 11.5 mph on hilly route. Avg HR 104, max 134.

Weight this morning: 154.2.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Wed Jun 29, 2011 6:35 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Weight this morning: 153.2.

Did sprints, about 100-150 meters, pace ranging from 4:26 to 5:30. 1.31 mile warmup, 9 sprints, with 1-2 minutes of walking and jogging in between. Avg HR 125, max 159.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Tue Jul 05, 2011 12:16 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Thursday and Friday I was really sore from Wednesday's sprints, so no exercise. Weight Friday morning was 152.8.

Sat. July 2: 5k race, 23:01, avg HR 161-ish, max HR I trust was 180. Splits: 7:17, 7:21, 7:34. Still a little tired from Wednesday's sprints I guess. This was over a minute slower than last week's time, although the course was probably short then, and a good 35 seconds slower than the week before.

Sun. July 3: biked 32 miles in about 2:15, avg speed 14.3, avg HR 112, max 153. Really pushed it for about 5 miles, pretty easy the rest.

Mon. July 4: biked 45 miles in about 3:20, avg speed 13.4, avg HR 109, max 142.

Weight has been running about 153.5 in the mornings, other than Friday.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Tue Jul 05, 2011 7:05 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Weight this morning: 151.8.


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