the training journal of power forward

Post by:powerforward

Monday, May 4th, 2015 at 1:16 pm  |  No Comments »

 

Exercise with an Injury

So after my run yesterday, my back/hip is feeling a little stiff. Wanted to keep the momentum going but thought it would be unwise to do another run. So even though it’s a beautiful day outside, I walked over to the gym at lunch for some stretching, cardio and weight lifting. Did 10 minutes on the new elliptical machine and 10 on the old one, then situps, then bench press 1 rep of 12, 1 rep of 10 @ 95 pounds.

Workout:

  • Type: General Cardio
  • Date: 05/04/2015
  • Time: 13:13:31
  • Total Time: 00:20:00.00
  • Calories: 179

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Post by:powerforward

Sunday, May 3rd, 2015 at 3:54 pm  |  No Comments »

 

Lake Washington Run

Absolutely gorgeous weather today…Lake Washington Boulevard closed for a bike day…I went for a run with my 7 year old on his bike as a pace car.  I’ve been out for a week with a sore back, and wen nice and slow. Didn’t hurt to run, though it’s a little sore after..round trip of 4.3 miles, it turns out.

Workout:

  • Type: Run
  • Date: 05/03/2015
  • Time: 15:48:39
  • Total Time: 00:38:00.00
  • Calories: 535
  • Distance: 4.3 miles
  • Average Pace: 8:50.19/mile

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Post by:powerforward

Saturday, April 25th, 2015 at 12:01 am  |  No Comments »

 

Back in Seattle and a strong run on the lake

Desperately needed a run after a long week of travel and work, and had an opening at lunch today. A really good pace, considering I felt out of shape. My time was helped by the drawbridge going up while I was on the other side, which gave me a forced 3 minute break at just past the half-way point.

Workout:

  • Type: Run
  • Date: 04/24/2015
  • Time: 23:54:09
  • Total Time: 00:33:39.00
  • Calories: 496
  • Distance: 4 miles
  • Average Pace: 8:24.91/mile

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Post by:powerforward

Tuesday, April 21st, 2015 at 12:00 pm  |  No Comments »

 

Back Country Run in Virginia

Attending a retreat in Virginia, and had a little time off in the afternoon. Went running on a path in the the woods. Don’t really know how long it was, but I’m guessing about 2.5 based on the time I ran. Very pleasant running through the woods–no bugs, not too humid, but I had a tough time with the hills. Not a great run, but great to get it in.

Workout:

  • Type: Run
  • Date: 04/21/2015
  • Total Time: 00:22:00.00
  • Calories: 310
  • Distance: 2.5 miles
  • Average Pace: 8:47.86/mile

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Post by:powerforward

Sunday, April 12th, 2015 at 11:43 am  |  No Comments »

 

Lake Washington Run

Runs have been sorely needed in this spring of heavy travel. I have hardly had any weekend runs…big reason for that is to fit them in they have to be first thing in the morning, and that seems to be harder for me these days. Takes longer to stretch out. Although I suspect that may also be habit. Any way, this morning I was determined to do something/anything, no matter how short or slow. So made it down to the Lake and ran south from the Madrona beach parking lot…managed a round trip of about 4.5 miles. TIme deceptively fast, as I took a break of a couple minutes enjoying the fishing pier at the turnaround point and subtracted that from the total. In reality it was a slow and painful start, but felt quite good at the end.

Workout:

  • Type: Run
  • Date: 04/12/2015
  • Time: 11:37:54
  • Total Time: 00:38:50.00
  • Calories: 547
  • Distance: 4.5 miles
  • Average Pace: 8:37.99/mile

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Post by:powerforward

Thursday, April 9th, 2015 at 2:04 pm  |  No Comments »

 

Post-vacation run

Didn’t manage any runs on my brief visit to San Diego, even though I quite liked running on the beach last year. Everything seemed to hurt a little this year when I was out there (knee, hip, etc.) so I didn’t even try. Today, first day back, I was pleased to have a very nice run. The time’s a little flattering because I got a 2:30 minute rest holdup with the bridge open, but I’ll take it. Feels great to get one in.

Workout:

  • Type: Run
  • Date: 04/09/2015
  • Time: 14:02:18
  • Total Time: 00:34:04.00
  • Calories: 502
  • Distance: 4 miles
  • Average Pace: 8:30.64/mile

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Post by:powerforward

Wednesday, April 1st, 2015 at 12:00 pm  |  No Comments »

 

Hoops! Disappointing Loss

And that’s putting it mildly. We shoulda killed that team. As it was we had our chances to win, but just couldn’t close the last three point gap. I had a weird day–made some tough shots, but missed some point blank bunnies. Yeesh–one to forget.

Workout:

  • Type: Other
  • Date: 04/01/2015
  • Total Time: 00:40:00.00
  • Calories: 260

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Post by:powerforward

Monday, March 30th, 2015 at 12:00 pm  |  No Comments »

 

Slowish 3.5

Makes the earlier, speedier one seem like it MUST have been a math error. Still waiting for bridge painting to be done…

Workout:

  • Type: Run
  • Date: 03/30/2015
  • Total Time: 00:31:00.00
  • Calories: 437
  • Distance: 3.5 miles
  • Average Pace: 8:51.76/mile

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Post by:powerforward

Wednesday, March 25th, 2015 at 12:00 pm  |  No Comments »

 

Hoops! Big Win

Solid win after being away for three weeks of travel etc.

Workout:

  • Type: Other
  • Date: 03/25/2015
  • Total Time: 00:50:00.00
  • Calories: 325

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Post by:powerforward

Tuesday, March 24th, 2015 at 12:00 pm  |  No Comments »

 

Solid 3.5

Need them to finish painting that bridge…

Workout:

  • Type: Run
  • Date: 03/24/2015
  • Total Time: 00:30:20.00
  • Calories: 427
  • Distance: 3.5 miles
  • Average Pace: 8:40.23/mile

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 58 miles
Hours of Activity
 Run : 8.5 - 55.8%
 Cardio: 0.7 - 4.4%
 Other: 6.1 - 39.8%
  Total:15.3