Mon. 10-4
Run 47mins, ~6mi
Tue. 10-5
Run 65mins, ~8.6mi
Wed. 10-6-10
Bike
Fuji RCP frolic, high 50;s, kinda sunny not too windy, good to be out, no riding since last thur.
Distance: 29.838 mi
Thur. 10-7-10
Run 72mins, ~9.5mi, steady, hint of frisky, ~68F, clear.
Fri. 10-8-10
Bike
Outdr, Fuji, low 70's sunny windy. to Falls Rhim hill, Brickyard Anglers back to RCP.
*left knee spot there last 45mins, did not like lots of force, went easy home.
Duration: 3:02:37 (3:07:40)
Distance: 52.918 mi
Sat. 10-9-10
Run 1hr36mins, ~12.6mi, ‘hood then path toward Needwood, mid-upper 70’s sunny,
Legs feeling tired before and during (and after!). Left knee fine.
Right inner quad-groin barked softly, briefly a few times.
Sun. 10-10-10
Bike-Run
Felt, RCP romp, ~78-80F sunny, light winds, zero clouds
Duration: 2:44:30 (3:06:46)
Distance: 48.594 m 8mins trans to
Run 42mins, ~5.5mi hood/path, topless!, ~80F
Mon. 10-11-10
Unexpected day off, Columbus day
Felt, Ag Center, mid 80’s, sunny, light wind no clouds
Bike
Duration: 2:45:24 (3:01:41)
Distance: 51.378 mi
Tue.
Run 39mins steady, ~5.2mi
Wed. 10-13-10
Run 66mins, ~60F clear, nice, ~8.6mi
Thur. 10-14-10
Flu shot in a.m., blah feeling
Off
Fri. 10-15-10
Run 76mins, ~10mi, 60F windy sunny, brisk.
Poor sleep, bad neck wrong, run very meh.
Sat. 10-16-10
New Asics DS Trainers
Run 89mins, ~11.8mi, out/back toward Needwood. Sunny, very windy, 60’s.
20min trans to bike
Fuji RCP to dupont and back, ~25mi
Sun. 10-17-10
Run 1hr58mins steady, ~15.4mi, gorgeous day! Not a cloud, sun su sun, ~70F light wind
15min trans to
Bike
Fuji rcp romp, ~28mi (PT was off for awhile mid ride)
Duration: 1:27:35 (1:40:31)
Distance: 25.506 mi
Mon.
Off
Tue. 10-19-10
Run 60mins, ~8.3mi, fairly frisky, left calf tight throughout, good energy tho. 60F, clear. No wind.
Wed. 10-20-10
Run 63mins, ~8.5mi, beach trail from grosvenor road side south and back,
59F, semi clear, no wind
Thur. 10-21-10
Bike
Fuji outdr, ~61 sunny, WINDY, RCP romp, felt kinda good
.5mi tennis ct hill:
Duration: 2:02
Distance: 0.504 mi
Min Max Avg
Power: 155 421 320 watts
Heart Rate: 119 167 158 bpm
Cadence: 63 74 68 rpm
Speed: 12.1 19.6 14.8 mph
Pace 3:04 4:59 4:03 min/mi
Entire workout (167 watts):
Duration: 1:54:52 (2:02:12)
Distance: 32.789 mi
Fri. 10-22-10
Run 84mins steady, ~11mi
10-12min trans to bike
Bike
Fuji, another rcp romp after a run, even windier today, ~60F sunny, dry.
Duration: 2:00:07 (2:07:15)
Distance: 33.935 mi
Sat. 10-23-10
Run 2hr43mins, including 5-6mins of stoppage time, sunny, upper 60’s.
From, grosvenor metro to jones bridge on path, took CCT to tow path south for 1.5-2mi, turned around and back to Bethesda metro
Garmin says 19.6mi, goal was ~18.
1 egel few mins before start, 3 egels, 1 honeygel stinger, garried water flast, stopped at every fountain,
Legs achey starting just a couple miles into run.
Checked pace in Bethesda on CCT, was feeling like close to 8min/mi, but was doing 7:30-35 - WTF!?
Slowest miles tracked were ~7:50-55 near end.
Sun. 10-24-10
Bike
Fuji rcp frolic, gorgeous day, low 70’s, leaves getting bright colors, light wind, no clouds
Duration: 2:49:08 (3:08:04)
Distance: 42.347 mi
Mon.
off
Tue. 10-26-10
Run 64mins, ~8.5mi, inserted 4 x ~.6mi repeats (1min rcvry), 3:55, 3:48, same, same. First "speed" work in ?? years??
Wed. 10-27
Run 60mins steady, no frisky, ~8mi, no special leg soreness from yesterday. ~77F and muggy, after rain, sun coming out, leaves on fire.
Thur. 10-28
Run 62mins stdy, beach path, ~8.2mi, low 70’s sunny, peak leaf colors, path covered in thick blanket of falling leaves. Nice. Last shirtless run of the year?
