| Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Weekly
Total |
- 26
- Skin Cancer Surgery (can't raise heart rate for 2 weeks after surgery)
|
- 27
Skin Cancer Recovery
-
|
- 28
Off
-
-
|
- 29
Off
-
|
- 30
Off
-
-
|
- 1
Warrior Dash (Greg)
-
|
- 2
- Type: Elliptical
- Time: 01:05:00
-
- Dist: 3.0 mi
- Note: Low Heart Rate requirement because of surgery
-
-
-
|
3.0e |
3
Off |
4
Off |
5
Off |
6
Off |
7
Off (end of skin cancer recovery - allowed to exercise) |
- 8
- Type: Easy Run
- Loc: Southlake, TX (8 AM)
- Dist: 6 mi
- Avg/Max Pace: 10:11/8:00/mi
- Avg/Max HR: N/A
- Weather: 60°F-61°F, 41%-32%h, NNE 10-18,G:23 mph, partly cloudy
- Route Info
- Blog Entry
- Notes: HP
|
- 9
- Type: Cycling (Indoor Trainer Spinervals) + Elliptical
- Time: 01:02:45 (cycle) + 30 min. (ellipt)
- Workout: 15 min w/u, 8x3min @80-100 rpm w/1:15 RI, 15 min c/d + 30 min elliptical+weights
- Dist: 10 mi
-
Workout Info
- Strength/ Stretch
|
6.0r
10.0ic |
- 10
Strength/ Stretch |
- 11
- Type: Easy Run
- Loc: Southlake, TX (5:30 AM)
- Dist: 3 mi (1 w/u + 2@pace)
- Avg/Max Pace: 9:05/7:00/mi
- Avg/Max HR: 151/163
- Weather: Warm/Humid/Dark
- Route Info
-
-
|
- 12
- Type: Elliptical + Weights + Stretches
- Loc: Southlake, TX
- Time: 30 min ellipt + 1 hour strength/stretch
-
-
-
-
|
- 13
- Type: Easy Run
- Loc: Southlake, TX (5:30 AM)
- Dist: 3 mi (1 w/u + 2@pace)
- Avg/Max Pace: 9:15/7:17/mi
- Avg/Max HR: 135/169
- Weather: Warm/Humid/Dark
- Route Info
- PM:ellipt (20 min) + stretch
-
-
|
- 14
Strength/ Stretch
-
|
- 15
- Type: Slow Run
- Loc: Southlake, TX (8 AM)
- Dist: 8 mi (1 w/u, 7 slow)
- Avg/Max Pace: 9:59/7:43/mi
- Avg/Max HR: 148/162 bpm
- Weather: 64°F-64°F, 100%-94%h, NNW 5-8 mph, overcast
- Route Info
-
- Notes: RHA,NHP
-
|
- 16
Strength/ Stretch
-
|
- 14.0r
7.0ic
|
- 17
- Type: Cycling (Indoor Trainer Spinervals)+wts
- Time: 01:15:00
- Workout: 15 min w/u, 8x3min @80-100 rpm w/1:15 RI + 20 min weights
- Dist: 7.5 mi
- Workout Info
- Strength/ Stretch
|
- 18
- Type: Tempo Run
- Loc: Southlake, TX (5:15 AM)
- Dist: 4 mi (1 w/u + 3@pace)
- Avg/Max Pace: 8:56/7:26/mi
- Avg/Max HR: 157/168
- Weather: 65°F;87%-90%h, Wind:NNE0-5mph
- Route Info
-
|
- 19
Off
Notes: HA + traffic (didn't get home until 10 PM) |
- 20
- Type: Hilly Tempo Run
- Loc: Keller, TX (8:30 PM)
- Dist: 4.5 mi (1 w/u + 3.25 mi @pace+ 0.25c/d)
- Avg/Max Pace: 8:54/7:34/mi
- Avg/Max HR: 159/183
- Weather: 77°F-75°F; 64%-71%h, Wind:SSE 9-10 mph
- Route Info
-
|
- 21
Off
Notes: Dr's appt AM, work from 10 AM to 7 PM (home at 8 PM), started HRT |
- 22
Off
Notes: errands, housework
|
- 23
- Type: MP Run
- Loc: Grapevine, TX (7:53 AM)
- Dist: 8 mi
- Avg/Max Pace: 9:13/7:23/mi
- Avg/Max HR: 155/175 bpm
- Weather: 77°F-81°F, 82%-70%h, S13-18,G:23 mph, partly cloudy
- Route Info
- Blog Entry
- Notes: HP
-
|
16.5r
10ic |
- 24
Off |
- 25
- Type: Run
- Loc: Southlake, TX (5:00 AM)
- Dist: 5 mi (1 w/u + 4@pace)
- Avg/Max Pace9:35/8:06/mi
- Avg/Max HR: 151/167
- Weather: 74°F;71%-76%h, Wind:S 8-11mph
- Route Info
-
-
|
- 26
Dr's Appt: Abcessed Stitch at Skin Cancer Site - Wound care and removal |
- 27
- Type: Cycling (Indoor Trainer Spinervals)+wts
- Time: 01:15:00
- Workout: 15 min w/u, 8x3min @80-100 rpm w/1:15 RI + 20 min weights
- Dist: 7.5 mi
- Workout Info
- Strength/ Stretch
-
|
- 28
- Type: Hilly Tempo Run
- Loc: Keller, TX (9:30 PM)
- Dist: 5 mi (1 w/u + 4 mi)
- Avg/Max Pace: 9:39/7:34/mi
- Avg/Max HR: 150/162
- Weather:85°-83°F;F, 50%-54%h, Wind: N3-5 mph
- Route Info
-
|
- 29
Worked 1/2 day Saturday: 8 AM until Noon.
|
- 30
- Type: MP Run
- Loc: Grapevine, TX (7:53 AM)
- Dist: 8 mi
- Avg/Max Pace: 9:13/7:23/mi
- Avg/Max HR: 155/175 bpm
- Weather: 78°F-83°F, 64%-56%h, SSE 5 mph, sunny (hot)
- Route Info
- Strength/ Stretch
- Notes: HAP,HI
-
|
18.0r
10ic |
- 31
- Off (Housework, Yardwork, Laundry, Taxes)
-
-
|
- 1
Off |
- 2
Off (Dr's Appt before work) |
- 3
- Type: Run
- Loc: Southlake, TX (5:00 AM)
- Dist: 5.5 mi
- Avg/Max Pace10:18/8:09/mi
- Avg/Max HR: 143/181
- Weather: Warm and humid
- Route Info
-
-
-
|
- 4
Off
Note: SBHR |
- 5
- Type: Run
- Loc: Southlake, TX (6:40 AM)
- Dist: 5.25 mi (1 w/u + 4.25@pace)
- Avg/Max Pace9:22/6:30/mi
- Avg/Max HR: 153/184
- Weather: 74°F-79°F;76%-66%h, Wind:S 0-3 mph
- Route Info
-
|
- 6
- Type: Run
- Loc: Southlake, TX (6:50 AM)
- Dist: 9.1 mi (1 w/u + 8.1@pace)
- Avg/Max Pace9:33/7:39/mi
- Avg/Max HR: 156/166
- Weather: 77°F-79°F;89%-78%h, Wind:S 7-8 mph
- Route Info
-
|
19.85r |
