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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sat Jul 09, 2011 9:30 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
Weight on Wed. 7/6: 151.6.
Thur. 7/7: 150.8.
Fri. 7/8: 149.2. This is the first time I've been under 150 in over 10 years! My goal is about 140.

Thur. 7/7: Ran 4 miles, 34:47, splits of 8:26, 8:10, 8:44 and 9:27. Avg HR 141, max 154.
Fri. 7/8: Interval workout on bike trainer. 18:34; avg HR 126, max 160. Intervals were 1 min. with 1-2 min. rests.
In the afternoon, did 2-mile run, 15:45, splits 8:47 and 6:58. Tried to do from 0.5 to 1.5 miles at as fast a pace as I could, but forgot to time that part with my watch. I'm pretty sure it was at least a few seconds faster than 6:58, though. Avg. HR 144, max 170.
Sat. 7/9: Biked 23.44 miles. Avg HR 102, max 137.


Last edited by veginator on Tue Jul 12, 2011 8:14 pm, edited 1 time in total.

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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sat Jul 09, 2011 12:02 pm 
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Elephant
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Joined: Mon Apr 28, 2008 12:10 pm
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Location: Bakersfield, CA, USA
veginator wrote:
....Fri. 7/8: 149.2. This is the first time I've been under 150 in over 10 years! My goal is about 140.....

Yay! Great progress!

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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Tue Jul 12, 2011 8:13 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
7/10: 4.01 miles, 36:18, avg HR 133, max 145.

7/11: Biked 11.76 miles, 54:34, avg HR 100.

7/12: Ran (mostly) 7.34 miles, 1:11:23. Warmed up the first .62 at 12:16 pace, then ran 10k at about an 8:40/mile pace, then walked the last half a mile. It was brutally hot! Average HR during the 10k tempo run was around 147, max 167.
Biked 16.74 miles, 1:22:40. Average HR about 102.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sun Jul 17, 2011 11:34 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
7/13: 4-mile tempo run, 30:35, splits of 7:31, 7:27, 7:46 and 7:50, avg HR 156, max 174. .25 mile cooldown run, 9:30 pace.

7/14: 23.1 mi. bike ride, 1:49, speed 12.3, avg HR 101, max 143.

Evening: 3-mile easy run, 29:18, pace 9:45, avg HR 128.

7/15: Rest. Weight 148.8.

7/16: Pretty decent 5k race today--22:06, 3rd place in my age group (45-49). Not counting a race last month where the course was almost certainly 1/20th of a mile short, this was my fastest time so far this year. Hoping to break 22 next week!


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Tue Jul 19, 2011 9:25 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
7/17: 45-mile bike ride, avg speed 14.0, so did it in about 3:10. Battery was dead in my HR monitor, so no HR data.

7/18: 3.1 miles, 26:22, avg HR 139, max 151, pace 8:30.

7/19: Morning: warmed up with a fast walk for half a mile and .2 miles jog, then did 1 mile in 6:36, avg HR 163, max 183. It was very humid, so in retrospect I shouldn't be too disappointed that I wasn't able to break 6:30.

Evening: Jogged 3.1 miles in 29:09. Pace 9:24, avg HR 131, max 147. It was very hot and humid out, maybe mid-90s.

7/20: 5 miles, 42:58, pace 8:35, splits 9:07, 8:27, 8:12, 8:12, 8:56. Avg HR 145, max 164. Not quite as hot today by the time I went out around 7 pm.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Tue Jul 26, 2011 2:22 pm 
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Gorilla
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Posts: 621
Location: Bloomington, IN
7/21: 6 miles, 1:00:47, pace 10: 08, splits 10:57, 9:18, 9:35, 10:04, 10:03, 10:58. Avg HR 127, max 154.
7/23: 5k race, 22:22, splits 7:08, 7:27, 7:09, last tenth at 6:19 pace (37.43). Pretty hilly course, so this was a decent time, but there were a huge number of entries in my age group (40-49) so didn't place this week. Avg HR 159, max 175.
7/24: 3.1 miles, 30:47. Avg HR 126, max 150.
7/25: Morning: 4 mile tempo run, with about .3 mile warmup and .7 mile cooldown, 5 miles total. Pace for the 4 miles was 8:00 (32:02 total time), with splits of 7:57, 8:01, 8:25 and 7:36. Avg HR 149, max 172.
Afternoon: Slow jog of 2.32 miles, pace of 10:39.
7/26: 7 miles, 1:04:45, pace 9:15, avg HR 132, max 149.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sat Jul 30, 2011 5:18 pm 
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Gorilla
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Posts: 621
Location: Bloomington, IN
7/27: 2.02 miles, 21:05.
7/28: 38.5 mile bike ride, 2:51, avg HR 96, max 135.
7/29: rest
7/30: 4-mile race, 30:39, pace 7:40, splits 7:17, 7:47, 8:17, 7:17. HR data were messed up during miles 2 and 3, so a ballpark guess is that average was in the high 150s. I was about 40 seconds off my PR for 4 miles, but it was a pretty hilly course, so I felt good about my time.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sun Jul 31, 2011 4:39 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
7/31: 26.17 mile bike ride, 2:01, 13 mph avg, avg HR 104, max 148.
Afternoon: 3 mile run, 24:53, splits 8:08, 8:12, 8:32, avg HR 141, max 150. Blazing hot; had an asthma attack even though I wasn't going anywhere near race pace.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Wed Aug 03, 2011 3:28 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
8/1: 2.64 miles, 25:36, pace 9:41, splits 9:15 and 9:16, much slower at the end. Avg HR 125, max 147.

8/3: 8 miles, 1:11:09, pace 8:53, splits 9:29, 9:05, 8:36, 8:39, 8:49, 9:16, 8:53, 8:19. Avg HR 140, max 162. It was blazing hot, but fortunately there was shade and a breeze, though that wasn't enough to make it fun.

Been trying to lift 3x/week the last few weeks. Not as consistent with it as with the cardio, but I'm doing enough of it to very slowly make some headway.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Mon Aug 08, 2011 2:19 pm 
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Gorilla
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Location: Bloomington, IN
8/4: swam 1000 meters
8/5: swam 1500 meters; biked 8.47 leisurely miles.
8/6: biked 20.44 miles, 1:24:51, 14.5 mph, avg HR 118, max 161
8/7: biked 32 miles in morning, 25 in afternoon. Only able to record the afternoon session, which was slower than the morning one. Morning was at 14.2 mph, afternoon at under 13 due to having to slow down from neck soreness the last few miles.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sun Aug 14, 2011 10:24 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
8/9: 4.5 miles total, .25 mi. warmup and cooldown with 4-mile tempo run in between. Ran this one at near-5k pace but had to rest briefly after mile 3 before I did the fourth one. Splits were 7:06, 7:16, 7:43, and 7:39; total time not including about a 1-minute break was 29:46. Avg HR 157, max 165. Sore hip was a little worse afterwards, but at the time it didn't seem like it needed more than a couple of days rest. WRONG!

8/10: Walked about 2 miles.

8/11: Biked 21.56 miles, 12 mph; HR data screwed up.

8/12: Swam 1300 meters.

8/13: 5k race, 23:05, splits 7:14, 7:21, 7:50, last .1 in 40 seconds. Avg HR 155, max 164. My hip was bothering me the whole race even though I hadn't run since Tuesday to try to rest it for the race. It's definitely worse now and I'll most likely need to take at least a week off of running. It hurt to even walk! Bleh!

8/14: Swam 2000 meters. I find swimming pretty boring, but looks like this is going to have to be my main aerobic exercise for the next few days. Hip actually felt better rather than worse after the swim.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Wed Aug 17, 2011 11:08 am 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
8/15: Swam 2100 meters.
8/16: Swam 2500 meters.
8/17: Swam 3000 meters.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Mon Aug 22, 2011 5:37 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
8/18: Swam 1500 meters.
8/19: Weight workout. I sometimes forget to record them, but I'm doing upper body workouts around 3 times a week.
8/20: 25 mile bike ride, 1:41:46, 14.7 mph, avg HR 118, max 166.
8/21: 47.16 mile bike ride, 3:07:37, 15.3 mph. Heart rate data were problematic. My best guess is that I averaged about the same heart rate as 8/20 and had about the same maximum HR.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sat Aug 27, 2011 12:55 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
8/22: rode to store and back, 2 miles.
8/23: 10.5 mile bike ride, decent pace, but no data because my watch battery was dead.
8/24: 21.53 mile ride, 1:28:46, 14.6 mph, avg HR 122, max 163. Managed to go up the toughest hill in the county riding out of the saddle the whole way up.
8/25: 2000 meter swim.
8/27: 23 mile ride, 1:38:19, 14.0 mph, avg HR 119, max 154.


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 Post subject: Re: Jeff's training blog: 3 months, 30 pounds lost!
PostPosted: Sun Aug 28, 2011 2:06 pm 
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Gorilla
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Joined: Wed Jun 25, 2008 7:50 pm
Posts: 621
Location: Bloomington, IN
8/28: 37.13 mile ride, 2:29:25, avg speed 14.9 mph, avg HR 117, max 155. Rode with a group for the first 18.5 miles or so, and they were slow so avg HR was only 103. Avg HR going back was 134. Went about 2 mph faster on ride back, cutting about 10 minutes off my time.


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