veginator

8/15: Swam 2100 meters. 8/16: Swam 2500 meters. 8/17: Swam 3000 meters.

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.

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.

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.

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.

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.

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.

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.

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!

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.

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.

Weight this morning: 151.8.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.