Here's the rundown:
Monday 19 September 2011
Plan: off
Actual: 1 hour (30 min x 2) on the elliptical trainer
Still trying to recover from the weekend. felt ok on the trainer and got the blood flowing.
Tuesday 20 September 2011
Plan: 10 miles
Actual: 11 mile from my house to Solana Beach
the night of the infamous "Star of India" field trip with the 5th grade class. Preparing to go, I ran up to Fletcher Cove. 15.7 km, Average HR: 131 Average speed 5:32/km. Felt very good. very easy run
| KILOMETER | TIME | AVG.PACE | AVG.HR |
|---|---|---|---|
| 1 | 5:23 | 5'23"/km | 132bpm |
| 2 | 10:39 | 5'16"/km | 119bpm |
| 3 | 16:03 | 5'24"/km | 128bpm |
| 4 | 22:03 | 6'00"/km | 133bpm |
| 5 | 27:35 | 5'32"/km | 136bpm |
| 6 | 33:19 | 5'44"/km | 125bpm |
| 7 | 38:36 | 5'17"/km | 142bpm |
| 8 | 43:53 | 5'17"/km | 131bpm |
| 9 | 49:29 | 5'36"/km | 133bpm |
| 10 | 55:23 | 5'54"/km | 132bpm |
| 11 | 1:01:06 | 5'43"/km | 131bpm |
| 12 | 1:06:36 | 5'30"/km | 130bpm |
| 13 | 1:11:40 | 5'04"/km | 138bpm |
| 14 | 1:17:03 | 5'23"/km | 124bpm |
| 15 | 1:23:03 | 6'00"/km | 138bpm |
Wednesday 21 September 2011
Plan: 18 mile run
Actual: nothing
Well, I was up ALL NIGHT LONG on the star of India with my daughter Nicole's 5th grade class. We slept on the deck of this giant sailboat - the oldest in the world that's still sailing.
However, I was beat. I could not run or otherwise workout with zero sleep, so I was forced to take the day off.
Thursday 22 September 2011
Plan: 14.5 km easy
Actual: 21 km run
| KILOMETER | TIME | AVG.PACE | AVG.HR |
|---|---|---|---|
| 1 | 5:41 | 5'41"/km | n/a |
| 2 | 13:04 | 7'23"/km | n/a |
| 3 | 18:26 | 5'22"/km | 126bpm |
| 4 | 23:54 | 5'28"/km | 126bpm |
| 5 | 29:25 | 5'31"/km | 128bpm |
| 6 | 34:46 | 5'21"/km | 136bpm |
| 7 | 40:04 | 5'18"/km | 137bpm |
| 8 | 46:13 | 6'09"/km | 138bpm |
| 9 | 52:02 | 5'49"/km | 130bpm |
| 10 | 57:13 | 5'11"/km | 131bpm |
| 11 | 1:02:51 | 5'38"/km | 134bpm |
| 12 | 1:08:44 | 5'53"/km | 129bpm |
| 13 | 1:13:58 | 5'14"/km | n/a |
| 14 | 1:19:49 | 5'51"/km | n/a |
| 15 | 1:24:40 | 4'51"/km | 142bpm |
| 16 | 1:30:05 | 5'25"/km | 141bpm |
| 17 | 1:35:32 | 5'27"/km | 144bpm |
| 18 | 1:40:46 | 5'14"/km | 147bpm |
| 19 | 1:45:55 | 5'09"/km | 142bpm |
| 20 | 1:51:35 | 5'40"/km | n/a |
Friday 23 September 2011
Plan: 16 km easy
Actual: 45 min elliptical
I had little time to workout, so I used the elliptical to get some exercise
Saturday 24 September 2011
Plan: 50 mile bike, 16 km run
Avg HR:112 bpm Max HR:145 bpm
| Distance: | 51.03 mi |
| Time: | 3:21:19 |
| Avg Speed: | 15.2 mph |
| Elevation Gain: | 2,910 ft |
| Calories: | 967 C |
| Avg Temperature: | 57.6 °F |
| Time: | 3:21:19 |
| Moving Time: | 3:12:39 |
| Elapsed Time: | 3:21:19 |
| Avg Speed: | 15.2 mph | |||
| Avg Moving Speed: | 15.9 mph | |||
| Max Speed: | 36.7 mph |
| KILOMETER | TIME | AVG.PACE | AVG.HR |
|---|---|---|---|
| 1 | 5:21 | 5'21"/km | 125bpm |
| 2 | 9:57 | 4'36"/km | 150bpm |
| 3 | 15:07 | 5'10"/km | 178bpm |
| 4 | 20:15 | 5'08"/km | 140bpm |
| 5 | 25:36 | 5'21"/km | 142bpm |
| 6 | 30:56 | 5'20"/km | 144bpm |
| 7 | 36:16 | 5'20"/km | 146bpm |
| 8 | 42:00 | 5'44"/km | n/a |
| 9 | 47:27 | 5'27"/km | 143bpm |
| 10 | 53:32 | 6'05"/km | n/a |
| 11 | 59:29 | 5'57"/km | 172bpm |
| 12 | 1:05:13 | 5'44"/km | 156bpm |
| 13 | 1:10:57 | 5'44"/km | 170bpm |
| 14 | 1:16:45 | 5'48"/km | 174bpm |
Sunday 25 September 2011
Plan: 3000M swim
Actual: nothing.
I was dead tired from the prior day and some sleep issues.
Monday 26 September 2011
Plan: off
Actual: 9.59 km run in San Francisco
Ran along the embardacero to the pier in San Francisco. I felt like I was pressing it a bit during the run.
Average pace: 5:06/km, Average HR: 144
| KILOMETER | TIME | AVG.PACE | AVG.HR |
|---|---|---|---|
| 1 | 5:56 | 5'56"/km | 137bpm |
| 2 | 10:41 | 4'45"/km | 145bpm |
| 3 | 15:41 | 5'00"/km | 143bpm |
| 4 | 20:23 | 4'42"/km | 155bpm |
| 5 | 25:42 | 5'19"/km | 137bpm |
| 6 | 30:40 | 4'58"/km | 149bpm |
| 7 | 35:15 | 4'35"/km | 158bpm |
| 8 | 40:19 | 5'04"/km | 149bpm |
| 9 | 45:54 | 5'35"/km | 153bpm |
Tuesday 27 September 2011
Plan 6 mile run am, 6 mile run pm
Actual: 10.25 km run in San Francisco in the mid-morning
Average pace: 5:06/km aveage HR: 144
NOTE: THIS IS NOT A TYPO...I DID THE RUN ON TUESDAY EXACTLY THE SAME PACE/HR AS ON MONDAY...VERY STRANGE...
Ran along the embarcadero again in San Francisco. It was a very warm morning for SF, and another beautiful day.
I had no way to do a second workout as I was working all day and flew home at 8 pm that evening to San Diego.
| KILOMETER | TIME | AVG.PACE | AVG.HR |
|---|---|---|---|
| 1 | 5:20 | 5'20"/km | 138bpm |
| 2 | 10:34 | 5'14"/km | 145bpm |
| 3 | 15:04 | 4'30"/km | 152bpm |
| 4 | 19:39 | 4'35"/km | 156bpm |
| 5 | 24:28 | 4'49"/km | 155bpm |
| 6 | 30:01 | 5'33"/km | 147bpm |
| 7 | 35:06 | 5'05"/km | 151bpm |
| 8 | 40:10 | 5'04"/km | 145bpm |
| 9 | 45:26 | 5'16"/km | 125bpm |
| 10 | 50:48 | 5'22"/km | 119bpm |
Wednesday 28 September 2011
plan: 28.8 km run easy
actual: 27.7 km run easy
Ran from my home to Fletcher cove in Solana Beach. Cool and foggy morning...excellent. I expected to be tired, but was surprised to feel ok during the entire run. I did a couple of accelerations during the run in the middle, felt pretty good. I ran without socks again and developed a nasty abbrasion on my left foot. My left tendon bothered me a bit during the run, but was never really that painful. I took some Ibuprofen when I stopped.
Average pace: 5:38/km. Average HR: 130
Breakdown:
| KILOMETER | TIME | AVG.PACE | AVG.HR |
|---|---|---|---|
| 1 | 5:24 | 5'24"/km | 121bpm |
| 2 | 10:27 | 5'03"/km | 129bpm |
| 3 | 16:08 | 5'41"/km | 123bpm |
| 4 | 22:04 | 5'56"/km | 124bpm |
| 5 | 27:59 | 5'55"/km | 125bpm |
| 6 | 33:33 | 5'34"/km | 129bpm |
| 7 | 39:13 | 5'40"/km | 125bpm |
| 8 | 45:50 | 6'37"/km | 134bpm |
| 9 | 51:45 | 5'55"/km | 123bpm |
| 10 | 57:21 | 5'36"/km | 119bpm |
| 11 | 1:02:43 | 5'22"/km | 129bpm |
| 12 | 1:08:19 | 5'36"/km | 130bpm |
| 13 | 1:13:56 | 5'37"/km | n/a |
| 14 | 1:19:05 | 5'09"/km | 124bpm |
| 15 | 1:24:34 | 5'29"/km | n/a |
| 16 | 1:29:31 | 4'57"/km | 135bpm |
| 17 | 1:35:00 | 5'29"/km | 134bpm |
| 18 | 1:40:48 | 5'48"/km | n/a |
| 19 | 1:46:25 | 5'37"/km | 139bpm |
| 20 | 1:52:03 | 5'38"/km | 121bpm |
| 21 | 1:57:28 | 5'25"/km | 131bpm |
| 22 | 2:03:00 | 5'32"/km | 134bpm |
| 23 | 2:08:40 | 5'40"/km | 134bpm |
| 24 | 2:14:50 | 6'10"/km | 126bpm |
| 25 | 2:20:39 | 5'49"/km | 140bpm |
| 26 | 2:26:17 | 5'38"/km | 129bpm |
| 27 | 2:32:23 | 6'06"/km | 144bpm |
