the training journal of power forward

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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Post by:powerforward

Wednesday, June 29th, 2016 at 1:24 pm  |  No Comments »

 

Back to the Sound

Decided to do the sound route today for variety’s sake. A cooler, cloudier day made for a much better run. Felt good pretty much all the way through, although climbing the hills made me feel like the muscles in my calves were injured, so I walked/was gentle on those.

Workout:

  • Type: Run
  • Date: 06/29/2016
  • Time: 13:22:23
  • Total Time: 00:42:40.00
  • Calories: 629
  • Distance: 5 miles
  • Average Pace: 8:32.09/mile

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Post by:powerforward

Monday, June 27th, 2016 at 2:10 pm  |  No Comments »

 

Slow Run on a Hot Day

Have gained a few pounds in the last two weeks of too much work and travel and not enough exercise. So I was motivated to run even though I did a big run two days ago, and my window was later in the afternoon and it is a hot day in Seattle. My run out was strong, but on the way back I felt gassed and had to take many little stops. I didn’t even pay attention to how long the time was, but this seems about right.

Workout:

  • Type: Run
  • Date: 06/27/2016
  • Time: 14:02:32
  • Total Time: 00:50:00.00
  • Calories: 705
  • Distance: 5.6 miles
  • Average Pace: 8:55.71/mile

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Post by:powerforward

Saturday, June 25th, 2016 at 11:25 am  |  No Comments »

 

Out Strong, Back Not So Much

Barely able to run at all the last two weeks because work crazy plus travel plus single parent. Grabbed my first chance this morning for a long run on Lake Washington. Went out feeling great and on a fast pace. On the way back I was basically winded–went slower and took frequent little stops. That’s ok. Need to build it back up. Overall time was not too bad.

Today I saw a juvenille bald eagle at the same tree where I saw two eagles roosting last week. This time, just as I neared the tree, he unfurled his wings and took off over the lake, sweeping low and tryng to grab something he saw from his roost. Missed it, of course (keep practiciing, young sportsman!), and then wheeled around and took himself up until he could ride the thermals for awhile. It was great to see.

Workout:

  • Type: Run
  • Date: 06/25/2016
  • Time: 11:18:45
  • Total Time: 1:01:00.00
  • Calories: 860
  • Distance: 7 miles
  • Average Pace: 8:42.5/mile

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Seattle Rock'n'Roll Half Marathon

Seattle Half-Marathon

My Activities: Year to Date

Distances
Run : 347 miles
Walk: 3 miles
Hours of Activity
 Run : 50.0 - 95.1%
 Walk: 0.7 - 1.3%
 Cardio: 1.9 - 3.6%
  Total:52.6