Monday, September 28, 2020

Week of June 29 - July 5

Workouts

Monday: Run 2.3 miles (13:19 pace, 66*, evening)

Tuesday: Bike with trailer (8.0 mph) 

Wednesday am: Run 2.2 miles (12:52 pace, 63*, mid day)
Wednesday pmRun 3.1 miles (13:19 pace, 63*, evening) + weights (35 min)

Thursday: Bike 10.9 miles (10.8 mph) + run 1.5 miles (13:35 pace, 63*, late evening)

Friday am: Virtual Foot Traffic Flat 10k race attempt - 1 mile warm up, 6.20 miles in 1:17:29 (12:30 pace), 1 mile cool down
Friday pm: Bike 10.9 miles (9.4 mph) + Movement Labs virtual class

Saturday: Virtual Foot Traffic Flat 5k race attempt - 0.5 warm up, 3.1 miles in 34:01 (10:57 pace), 0.6 cool down 

Sunday: Run 3.5 miles (13:15 pace, 63*, late evening)

Total biking: 27.15 miles 
Total running: 25.0 miles
Average daily steps: 14,842

Week of June 22 - 28

Workouts

Monday: Bike with trailer 5.35 miles (8.0 mph)

Tuesday: Bike with trailer 5.35 miles (7.8 mph) + run 3.2 miles (13:58 pace, 82*, evening)

Wednesday: Run 5.05 miles (14:41 pace, 70*, late morning) + weights (40 min)

Thursday: Bike 15.15 miles (10.6 mph)

Friday: Run 2.2 miles (13:55 pace, 73*, mid morning) + run 4.85 miles (15:13 pace, 84*, mid afternoon)

Saturday: Bike with trailer 1.9 miles + run 1.9 miles (11:31 pace,  64*, evening)

Sunday: Run 3.2 miles (13:08 pace, 64*, evening) + yoga (5 min)

Total biking: 27.75 miles
Total running: 20.40 miles
Average daily steps: 14,845


Week of June 15 - 21

Workouts

Monday: Run 2.1 miles (13:30 pace, 57*, late evening)

TuesdayPoint Natural Movement virtual class  

Wednesday: Bike with trailer 5.35 miles (8.3 mph)

Thursday: 5k virtual race - 34:48 (11:13 pace)

Friday: Run 3.05 miles (13:27 pace, 84*, late afternoon) 

I ran - distanced and with masks - with a friend for the first time since the pandemic began! Running with a mask actually wasn't too bad; it was a somewhat challenging run because it was a suddenly hot afternoon after a rainy stretch, but I do think the heat was the primary challenge, perhaps exacerbated by the mask but in cooler weather I can see a mask being just a minor nuisance. 

While running has primarily been a solitary activity for me over the years, I'd been consistently joining a group run at the beginning of the year, and enjoying the social interaction built on running. Hopeful that some degree of doing this safely can become a thing again. 

Saturday: Long run 5.1 miles (14:35 pace, 68*, evening)

Sunday: Run 2.4 miles (13:07 pace, 68*, mid day)

Total biking: 5.35 miles
Total running: 15.75 miles
Average daily steps: 13,773

Sunday, September 13, 2020

Week of June 8 - 14

Workouts

Monday: Bike with trailer 5.35 miles (8.6 mph) + bike 5.55 miles (9.5 mph)

TuesdayPoint Natural Movement virtual class (45 min) + run 2.3 miles (13:39 pace, 63* and drizzling, evening)

Wednesday: Bike with trailer 5.3 miles (8.3 mph)

Thursday: Rest day

Friday: Tempo run 2.6 miles (11:42 pace, 57*, late evening)

Run goal: 2 - 3 @ 12:00
Actual: 11:37, 11:39, 11:57

Saturday: HIIT (5 min) + weights (30 min)

Sunday: Weights (30 min) + run 3.1 miles (13:44 pace, 64*, late evening)

Total biking: 16.2 miles
Total running: 8.0 miles
Average daily steps: 10,988

Week of June 1 - 7

Workouts

Monday: Bike with trailer 5.35 miles (8.0 mph)

TuesdayPoint Natural Movement virtual class (45 min) + bike with trailer 5.3 miles (8.0 mph)

Wednesday: Bike with trailer 5.35 miles (8.1 mph)

Thursday: Rest day

Friday: Run 2.15 miles (13:54 pace, 61*, late evening)

SaturdayPoint Ground Movement Flow virtual class (45 min) + bike 8.9 miles (10.7 mph) + run 1.85 miles (11:45 pace, 57*, evening)

Sunday

Total biking: 24.90 miles
Total running: 4.0 miles
Average daily steps: 9,533

Week of May 25 - 31

Workouts

Monday: Run 2.75 miles (13:00 pace, 64*, mid afternoon)

Tuesday: Bike 5.3 miles + run 2.05 miles (13:30 pace, 66*, evening) + yoga (10 min)

Wednesday: Bike 5.35 miles + run 1.65 miles (14;12 pace, 79*, evening)

Thursday: Run 1.3 miles (14:07 pace, 90*, evening)

FridayRun 1.7 miles (14:53 pace, 72*, late evening) + weights (35 min)

Saturday: Long run 4.3 miles (13:56 pace, 55*, evening)

Sunday: Stroller run 1.9 miles (14:47 pace, 54*, morning) + weights (30 min) + bike 1.8 miles

Total biking: 12.45 miles
Total running: 15.65 miles
Average daily steps: 13,330

Week of May 18 - 24

Workouts

Monday: Yoga (10 min) + run 1.45 miles (14:11 pace, 57* and drizzly, evening)

Tuesday: Yoga (10 min) + speedwork run 3.37 miles (12:55 pace, 61*, evening) + core work (5 min)

Run goal: wu, 4 x 0.25 @ < 9:00, with 2 min recoveries, cd
Actual: 4 x 0.25 - 9:09, 8:58, 9:32, 8:54

Wednesday: Run 1.45 miles (13:04 pace, 59*, evening)

Thursday: Run 3.0 miles (14:37 pace, 54*, late evening) + weights (20 min)

Friday: Run 1.9 miles (14:19 pace, 43*, early morning) + yoga (10 min)

Saturday: Long run 5.05 miles (13:45 pace, 61*, evening)

Sunday: Stroller run 1.3 miles (13:59 pace, 59*, mid morning) + weights (20 min) + yoga (10 min)

Total running: 17.52 miles
Average daily steps: 13,464
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