the training journal of power forward

Post by:powerforward

Sunday, July 31st, 2016 at 9:54 am  |  No Comments »

 

A Cooler Morning Run

Dropped the family off at the airport in the early morning hours, and decided I’d better get a run in first thing before being tempted to go back to bed.  Great running weather for a change–60s and cloudy. Sunny and hot coming later today. My run was steady and (so it seemed to me) pretty slow. My wind was fine but my legs didn’t feel strong. Made it to Seward in under 30, which was great, but I assumed I’d be much slower on the way back. I wasn’t. I hit a pretty good groove and actually went faster towards the end. Great way to end July!

Workout:

  • Type: Run
  • Date: 07/31/2016
  • Time: 09:49:57
  • Total Time: 00:58:39.00
  • Calories: 865
  • Distance: 7 miles
  • Average Pace: 8:22.79/mile

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Post by:powerforward

Friday, July 29th, 2016 at 12:21 pm  |  No Comments »

 

Hot run on a hot day

Did the 5.6 route up westlake. Tried to get out on the early side of lunch but it was plenty hot on that cement by 11:30 in the morning. Had to take frequent walk breaks on the way back, and have a nice slow time as a result. But the important thing is–I got it in!

Workout:

  • Type: Run
  • Date: 07/29/2016
  • Time: 12:18:51
  • Total Time: 00:50:44.00
  • Calories: 651
  • Distance: 5.6 miles
  • Average Pace: 9:03.81/mile

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Post by:powerforward

Tuesday, July 26th, 2016 at 1:39 pm  |  No Comments »

 

Back to the Myrtle Edwards Route

Nice day for a run–sunny but not too hot. Feeling sore from yesterday’s run but today fit the calendar. I worked through the aches and pains in the beginning of the run and felt pretty good by the end. Will take at least tomorrow off for sure.

Workout:

  • Type: Run
  • Date: 07/26/2016
  • Time: 13:36:55
  • Total Time: 00:42:30.00
  • Calories: 627
  • Distance: 5 miles
  • Average Pace: 8:29.92/mile

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Post by:powerforward

Monday, July 25th, 2016 at 12:57 pm  |  No Comments »

 

Ugh…Pulled Something

Was having a very good run on a hot day up the Westlake route. Hit the turnaround in what felt like good time. Just as I was coming back over the bridge I felt something starting to hurt in my left hip and I was forced to walk. Tried to run a few times but did more walking than running from that point to about China Harbor. Was then able to resume more running than walking. Hopefully this will be an anomaly and I’ll be fine tomorrow.

Workout:

  • Type: Run
  • Date: 07/25/2016
  • Time: 12:50:43
  • Total Time: 00:54:00.00
  • Calories: 692
  • Distance: 5.6 miles
  • Average Pace: 9:38.78/mile

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Post by:powerforward

Thursday, July 21st, 2016 at 9:06 am  |  No Comments »

 

Back to Westlake

Not bad at all for a hot day

Workout:

  • Type: Run
  • Date: 07/21/2016
  • Time: 09:06:29
  • Total Time: 00:47:00.00
  • Calories: 693
  • Distance: 5.6 miles
  • Average Pace: 8:23.5/mile

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Post by:powerforward

Tuesday, July 19th, 2016 at 12:00 pm  |  No Comments »

 

Solid 5 Up Myrtle Edwards

Ran the Sound route for a change…

Workout:

  • Type: Run
  • Date: 07/19/2016
  • Total Time: 00:42:00.00
  • Calories: 619
  • Distance: 5 miles
  • Average Pace: 8:24.2/mile

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Post by:powerforward

Wednesday, July 13th, 2016 at 1:13 pm  |  No Comments »

 

Once More Across the Fremont Bridge

And back..once more out strong but a lot of stops on the way back. I’m estimating the time because I forgot to check it…

Workout:

  • Type: Run
  • Date: 07/13/2016
  • Time: 13:11:23
  • Total Time: 00:49:00.00
  • Calories: 691
  • Distance: 5.6 miles
  • Average Pace: 8:44.78/mile

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Post by:powerforward

Monday, July 11th, 2016 at 1:23 pm  |  No Comments »

 

Slower Run this time

Was feeling a little sore in my back, and I think that slowed me down more than anything else. But, I got it in.

Workout:

  • Type: Run
  • Date: 07/11/2016
  • Time: 13:21:51
  • Total Time: 00:49:00.00
  • Calories: 691
  • Distance: 5.6 miles
  • Average Pace: 8:44.78/mile

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Post by:powerforward

Thursday, July 7th, 2016 at 12:00 pm  |  No Comments »

 

Another Longish run

Once again, 5.6 on the Westlake run.

Workout:

  • Type: Run
  • Date: 07/07/2016
  • Total Time: 00:48:00.00
  • Calories: 708
  • Distance: 5.6 miles
  • Average Pace: 8:34.29/mile

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Post by:powerforward

Tuesday, July 5th, 2016 at 4:58 pm  |  No Comments »

 

Long Run on a Cool Day

And it felt mighty good. Lots of forced breaks, waiting for a draw bridge and some long lights, but pretty fast pace anyway.

Workout:

  • Type: Run
  • Date: 07/05/2016
  • Time: 16:56:35
  • Total Time: 00:47:00.00
  • Calories: 693
  • Distance: 5.6 miles
  • Average Pace: 8:23.5/mile

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 364 miles
Walk: 3 miles
Hours of Activity
 Run : 52.5 - 95.3%
 Walk: 0.7 - 1.2%
 Cardio: 1.9 - 3.5%
  Total:55.1