| 2007 miles |
562.0 |
2016 miles |
752.0 |
(44 last yr) Long Runs : |
29 |
|
|
|
|
Most miles/year |
1504.1 |
| 2008 miles |
1005.0 |
2017 miles |
932.8 |
(10 last
year) Injured Days: |
16 |
January |
84.00 |
July |
66.01 |
Most miles/month |
179.3 |
| 2009 miles |
1026.5 |
2018 miles |
847.9 |
(7 last
year) Interval tarining: |
5 |
February |
71.77 |
August |
72.48 |
Most miles/week |
65.1 |
| 2010 miles |
1229.0 |
2019 miles |
1381.2 |
(16 last year) Sick day: |
1 |
March |
81.94 |
September |
33.22 |
Most Hrs run/week |
12:47:42 |
| 2011 miles |
1343.0 |
2020 miles |
1504.1 |
Weekly mileage high this year : |
29.5 |
April |
83.90 |
October |
43.47 |
Longest run |
31.3 |
| 2012 miles |
1286.3 |
2021 miles |
794.5 |
|
Athlinks |
May |
106.43 |
November |
43.35 |
Half Marathon |
1:35:46 |
| 2013 miles |
936.1 |
|
|
|
PR's |
June |
79.71 |
December |
28.20 |
Marathon |
3:29:16 |
| 2014 miles |
958.8 |
|
|
|
Races |
|
|
Altra LP4 Mid Mesh |
59.67 |
Altra Superior 5: |
54.35 |
| 2015 miles |
830.9 |
|
|
# of runs |
170 |
(278 last year) |
|
Crane Pose |
40 secs |
Altra LonePeak
4: |
639.57 |
| |
|
|
|
Emil's TRAINING LOG 2021 |
|
|
|
L-sit: |
35 secs |
Altra Vanish XC: |
786.15 |
| Date |
Distance |
Time |
Pace |
Comments |
Mi/Wk |
LongRuns |
Hrs/Wk |
Elevation |
57,864 ft |
Altra Paradigm 4.5 |
38.38 |
| Jan 01 Fri |
4.03 |
0:36:11 |
0:08:59 |
Happy
New Year run. Bad sleep and drove 2 hrs from Indio to home. |
|
|
|
151 ft |
|
|
|
| Jan
02 Sat |
3.05 |
0:27:01 |
0:08:51 |
Morning home treadmill 3% incline first 2mi, then
flat 7:30 |
|
|
1:22:11 |
|
|
|
|
| Jan 03 Sun |
3.07 |
0:27:19 |
0:08:54 |
Morning
neighborhood run + a little Biceps/Triceps & core. |
19.19 |
|
2:52:42 |
135 ft |
|
|
|
| Jan
04 Mon |
3.10 |
0:25:25 |
0:08:12 |
treadmill 2% incline 2mi, then flat 6:40, core,
bi/triceps, hips/glues |
|
|
|
|
|
|
|
| Jan 05 Tue |
3.00 |
0:27:59 |
0:09:20 |
Home
treadmill 3% inclined, low HR run |
|
|
|
|
|
|
|
| Jan
06 Wed |
3.00 |
0:26:01 |
0:08:40 |
2% inclined home treadmill low HR Run, biceps |
|
|
|
|
|
|
|
| Jan 07 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Jan
08 Fri |
3.01 |
0:25:47 |
0:08:34 |
Home treadmill 2% inclined Run |
|
|
|
|
|
|
|
| Jan 09 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Jan
10 Sun |
11.11 |
1:51:59 |
0:10:05 |
Morning Torrance-Lomita-PV loop |
23.22 |
11.1 |
3:37:11 |
1,017 ft |
|
|
|
| Jan 11 Mon |
3.00 |
0:23:55 |
0:07:58 |
Treadmill
2% inclined, w/4x400m intervals @6:30 flat. +Strength train |
|
|
|
|
|
|
|
| Jan
12 Tue |
3.00 |
0:26:37 |
0:08:52 |
Home treadmill 2-3% inclined Run |
|
|
|
|
|
|
|
| Jan 13 Wed |
3.02 |
0:28:41 |
0:09:30 |
Home
treadmill 2% inclined Run |
|
|
|
|
|
|
|
| Jan
14 Thu |
3.04 |
0:25:31 |
0:08:24 |
Home treadmill 2-3% incline, one fast flat mile |
|
|
|
|
|
|
|
| Jan 15 Fri |
|
|
|
Work
schedule change 8am start. |
|
|
|
|
|
|
|
| Jan
16 Sat |
|
|
|
Fantasy Springs Resort |
|
|
|
|
|
|
|
| Jan 17 Sun |
|
|
|
Fantasy
Springs Resort |
12.06 |
|
1:44:44 |
|
|
|
|
| Jan
18 Mon |
4.01 |
0:35:45 |
0:08:55 |
Treadmill 2% inclined Run. Push-ups, Biceps, Core |
|
|
|
|
|
|
|
| Jan 19 Tue |
3.01 |
0:25:45 |
0:08:33 |
Treadmill
1% incline. Rushed before work. |
|
|
|
|
|
|
|
| Jan
20 Wed |
3.25 |
0:27:39 |
0:08:30 |
Treadmill 2% incline run before dentist appt. 2
crowns, ouch! |
|
|
|
|
|
|
|
| Jan 21 Thu |
2.11 |
0:18:03 |
0:08:33 |
Neighborhood
run, rushed before work. |
|
|
|
|
|
|
|
| Jan
22 Fri |
3.00 |
0:25:13 |
0:08:24 |
Treadmill 1% incline. |
|
|
|
|
|
|
|
| Jan 23 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Jan
24 Sun |
9.13 |
1:27:34 |
0:09:35 |
Ankle twist on a rock hiding under some leaves
downhill, ouch. |
24.51 |
9.1 |
3:39:59 |
617 ft |
|
|
|
| Jan 25 Mon |
3.01 |
0:26:50 |
0:08:55 |
Home
Treadmill 2% incline testing ankle. Core, biceps, triceps. |
|
|
|
|
|
|
|
| Jan
26 Tue |
2.01 |
0:16:19 |
0:08:07 |
Home Treadmill 1% incline, last mile 6:58. |
|
|
|
|
|
|
|
| Jan 27 Wed |
3.02 |
0:26:56 |
0:08:55 |
Home
Treadmill 2% incline |
|
|
|
|
|
|
|
| Jan
28 Thu |
3.01 |
0:26:06 |
0:08:40 |
Home Treadmill 2% incline |
|
|
|
|
|
|
|
| Jan 29 Fri |
3.01 |
0:26:27 |
0:08:47 |
Home
Treadmill 2% incline |
|
|
|
|
|
|
|
| Jan
30 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Jan 31 Sun |
|
|
|
40 mile
bike LA - Rio Hondo loop @ 2:59 hrs 719ft elevation gain |
14.06 |
|
2:02:38 |
|
|
|
|
| Feb
01 Mon |
3.01 |
0:26:13 |
0:08:43 |
Home Treadmill 2% incline |
|
|
|
|
|
|
|
| Feb 02 Tue |
|
|
|
2.5 hr
Dentist Appt - 2 more Crowns. |
|
|
|
|
|
|
|
| Feb
03 Wed |
3.01 |
0:26:02 |
0:08:39 |
Home Treadmill 2% incline |
|
|
|
|
|
|
|
| Feb 04 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Feb
05 Fri |
3.03 |
0:25:51 |
0:08:32 |
Home Treadmill 2% incline |
|
|
|
|
|
|
|
| Feb 06 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Feb
07 Sun |
11.20 |
1:52:35 |
0:10:03 |
Torrance - PV Loop |
20.25 |
11.2 |
3:10:41 |
1,142 ft |
|
|
|
| Feb 08 Mon |
3.02 |
0:26:07 |
0:08:39 |
Home
Treadmill 2% incline, Bi+Triceps & Core work. My 48th Bday |
|
|
|
|
|
|
|
| Feb
09 Tue |
3.04 |
0:26:01 |
0:08:33 |
Home Treadmill 2% incline, some core |
|
|
|
|
|
|
|
| Feb 10 Wed |
3.01 |
0:24:51 |
0:08:15 |
Home
Treadmill 2% incline, couple efforts in last mile |
|
|
|
|
|
|
|
| Feb
11 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Feb 12 Fri |
3.01 |
0:25:51 |
0:08:35 |
Home
Treadmill 2% incline, 4 crowns dentist afternoon |
|
|
|
|
|
|
|
| Feb
13 Sat |
3.01 |
0:24:41 |
0:08:12 |
Home Treadmill 2% incline |
|
|
|
|
|
|
|
| Feb 14 Sun |
|
|
|
Valentines
Dinner/Chinese New Year & Fantasy Springs Resort |
15.09 |
|
2:07:31 |
|
|
|
|
| Feb
15 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Feb 16 Tue |
3.12 |
0:27:29 |
0:08:49 |
Neighborhood
run before work. |
|
|
|
|
|
|
|
| Feb
17 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Feb 18 Thu |
3.05 |
0:26:05 |
0:08:33 |
Neighborhood
run |
|
|
|
|
|
|
|
| Feb
19 Fri |
3.01 |
0:26:19 |
0:08:45 |
Home Treadmill 2% incline |
|
|
|
|
|
|
|
| Feb 20 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Feb
21 Sun |
11.01 |
2:22:44 |
0:12:58 |
RPV Trail run |
20.19 |
11.0 |
3:42:37 |
2,425 ft |
|
|
|
| Feb 22 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Feb
23 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Feb 24 Wed |
3.23 |
0:28:50 |
0:08:56 |
Home
Treadmill 2% incline |
|
|
|
|
|
|
|
| Feb
25 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Feb 26 Fri |
2.01 |
0:17:55 |
0:08:55 |
Home
Treadmill 2% incline. Some strengthening |
|
|
|
|
|
|
|
| Feb
27 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Feb 28 Sun |
11.00 |
2:17:56 |
0:12:32 |
Windy,
sunny morning trail run in RPV trails. |
16.24 |
11.0 |
3:04:41 |
2,723 ft |
|
|
|
| Mar
01 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Mar 02 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Mar
03 Wed |
1.70 |
0:16:22 |
0:09:38 |
Home Treadmill 2% incline. |
|
|
|
|
|
|
|
| Mar 04 Thu |
3.05 |
0:26:27 |
0:08:40 |
Home
Treadmill 2% incline for the first mile. 1 short effort in end. |
|
|
|
|
|
|
|
| Mar
05 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Mar 06 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Mar
07 Sun |
11.45 |
2:22:59 |
0:12:29 |
RPV Trail run |
16.20 |
11.5 |
3:05:48 |
2,746 ft |
|
|
|
| Mar 08 Mon |
3.03 |
0:27:07 |
0:08:57 |
Home
Treadmill 2% incline. |
|
|
|
|
|
|
|
| Mar
09 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Mar 10 Wed |
7.04 |
1:04:09 |
0:09:07 |
Hood
run, cool weather with some nice sprinkles of rain. |
|
|
|
|
|
|
|
| Mar
11 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Mar 12 Fri |
2.00 |
0:18:43 |
0:09:21 |
Home
Treadmill |
|
|
|
|
|
|
|
| Mar
13 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Mar 14 Sun |
14.00 |
2:56:06 |
0:12:35 |
Morning
RPV run |
26.07 |
14.0 |
4:46:05 |
2,946 ft |
|
|
|
| Mar
15 Mon |
3.02 |
0:26:05 |
0:08:38 |
Home Treadmill |
|
|
|
|
|
|
|
| Mar 16 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Mar
17 Wed |
3.01 |
0:26:25 |
0:08:47 |
Home Treadmill, some triceps, core work. |
|
|
|
|
|
|
|
| Mar 18 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Mar
19 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Mar 20 Sat |
6.21 |
0:58:51 |
0:09:29 |
Treadmill
4mi @2% incline, biceps & triceps, core work. HR 138 max. |
|
|
|
|
|
|
|
| Mar
21 Sun |
4.01 |
0:38:47 |
0:09:40 |
Home Treadmill 2% incline, some strength, Then
Jacob's 11 B-day. |
16.25 |
|
2:30:08 |
|
|
|
|
| Mar 22 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Mar
23 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Mar 24 Wed |
3.01 |
0:24:31 |
0:08:09 |
Rushed
home treadmill, last mile @6:58 |
|
|
|
|
|
|
|
| Mar
24 Wed |
3.10 |
0:30:27 |
0:09:49 |
Double run - Home treadmill 3% inclined, some core |
|
|
|
|
|
|
|
| Mar 25 Thu |
|
|
|
|
|
|
|
|
|
|
|
| Mar
26 Fri |
11.00 |
1:51:02 |
0:10:06 |
Morning PV trail run before Dentist appt. |
|
11.0 |
|
1,060 ft |
|
|
|
| Mar 27 Sat |
|
|
|
Fantasy
Springs Resort |
|
|
|
|
|
|
|
| Mar
28 Sun |
|
|
|
Fantasy Springs Resort |
17.11 |
|
2:46:00 |
|
|
|
|
| Mar 29 Mon |
3.20 |
0:28:33 |
0:08:55 |
Home
Treadmill & some core / Push-ups |
|
|
|
|
|
|
|
| Mar
30 Tue |
3.11 |
0:33:53 |
0:10:54 |
5% Inclined Home Treadmill run after work. Barefoot
Trail shoes. |
|
|
|
|
|
|
|
| Mar 31 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Apr
01 Thu |
3.07 |
0:27:32 |
0:08:58 |
Neighborhood run after work. |
|
|
|
|
|
|
|
| Apr 02 Fri |
3.00 |
0:23:58 |
0:07:59 |
1x400m
@5:30, 3x400m @6:30 Intervals, core, Biceps, Triceps. |
|
|
|
|
|
|
|
| Apr
03 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Apr 04 Sun |
11.00 |
2:08:10 |
0:11:39 |
Easter
morning hilly trail Run |
23.38 |
11.0 |
4:02:06 |
2,359 ft |
|
|
|
| Apr
05 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Apr 06 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Apr
07 Wed |
3.13 |
0:28:11 |
0:09:00 |
Neighborhood morning run |
|
|
|
128 ft |
|
|
|
| Apr 08 Thu |
3.13 |
0:28:07 |
0:08:59 |
Neighborhood
morning run |
|
|
|
102 ft |
|
|
|
| Apr
09 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Apr 10 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Apr
11 Sun |
11.10 |
2:10:37 |
0:11:46 |
PV Trail Zote's Revenge segment (0.24mi @ 3:05)
17.3% ave grade |
17.36 |
11.1 |
3:06:55 |
2,546 ft |
|
|
|
| Apr 12 Mon |
3.01 |
0:24:11 |
0:08:02 |
Treadmill
intervals 3x400m @ 6:00, Tri+Biceps & Core work. |
|
|
|
|
|
|
|
| Apr
13 Tue |
|
|
|
1st Pfizer Covid Vaccine shot 4:30pm |
|
|
|
|
|
|
|
| Apr 14 Wed |
|
|
|
Went to
work a little sick. |
|
|
|
|
|
|
|
| Apr
15 Thu |
|
|
|
Day off - virus symptoms. |
|
|
|
|
|
|
|
| Apr 16 Fri |
3.00 |
0:24:44 |
0:08:15 |
Recovery
from vaccine Home Treadmill 2x400m @ 6:15. |
|
|
|
|
|
|
|
| Apr
17 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Apr 18 Sun |
17.51 |
3:17:09 |
0:11:16 |
Used
Strava App, Zote's Revenge again, 3:02 this time, 7th overall |
23.52 |
17.5 |
4:06:04 |
2,110 ft |
|
|
|
| Apr
19 Mon |
|
|
|
|
|
|
|
|
|
|
|
| Apr 20 Tue |
3.16 |
0:28:03 |
0:08:53 |
Home
treadmill, 1x 400m @6:15 some strength training. |
|
|
|
|
|
|
|
| Apr
21 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Apr 22 Thu |
3.13 |
0:23:21 |
0:07:28 |
Squeezed
in an after work home treadmill intervals 4x400m @6:15 |
|
|
|
|
|
|
|
| Apr
23 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Apr 24 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Apr
25 Sun |
10.42 |
2:05:08 |
0:12:01 |
Morning hilly trail run, saw Dan Lehnberg when I
was leaving. |
16.71 |
10.4 |
2:56:32 |
2,375 ft |
|
|
|
| Apr 26 Mon |
3.18 |
0:27:57 |
0:08:47 |
Intervals
2x400m @15% incln, 2x400m @5% incln, 2x400m @6:15 |
|
|
|
|
|
|
|
| Apr
27 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Apr 28 Wed |
3.03 |
0:24:45 |
0:08:10 |
Post
work day run, hot out but a nice head wind from the west. |
|
|
|
|
|
|
|
| Apr
29 Thu |
3.03 |
0:25:43 |
0:08:29 |
Afternoon post workday run, 3x400m @6:15, 1x400m
@15% incline |
|
|
|
|
|
|
|
| Apr 30 Fri |
|
|
|
|
|
|
|
|
|
|
|
| May
01 Sat |
|
|
|
|
|
|
|
|
|
|
|
| May 02 Sun |
20.26 |
3:06:37 |
0:09:13 |
Morning
Beach Strand. Maintained 120-137 HR for most of the miles. |
29.50 |
20.3 |
4:25:02 |
463 ft |
|
|
|
| May
03 Mon |
|
|
|
|
|
|
|
|
|
|
|
| May 04 Tue |
4.01 |
0:39:49 |
0:09:56 |
Morning
home treadmill 3% inclined Run, 120-138 HR. |
|
|
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|
|
|
|
| May
05 Wed |
|
|
|
Recovery day -
2nd Covid Vaccine shot yesterday 11:45am (Pfizer) |
|
|
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|
|
|
| May 06 Thu |
3.15 |
0:27:56 |
0:08:52 |
Post
workday/vaccine recovery refreshing Run, HR 120-126. |
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| May
07 Fri |
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| May 08 Sat |
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|
| May
09 Sun |
10.43 |
2:08:52 |
0:12:21 |
Hilly RPV trail run with goats. PR'd Zote's Revenge Seg @ 2:59 :) |
17.59 |
10.4 |
3:16:37 |
2,539 ft |
|
|
|
| May 10 Mon |
5.03 |
0:47:09 |
0:09:22 |
Morn
Wilson Park loops + grass hills. Afternoon walked dogs 2 mi. |
|
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|
184 ft |
|
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|
| May
11 Tue |
4.05 |
0:35:39 |
0:08:48 |
Home Treadmill. Kept HR 120-132, +50 reverse sit
ups. |
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|
| May 12 Wed |
3.01 |
0:26:19 |
0:08:45 |
Post
work day home treadmill, HR 120-138 |
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| May
13 Thu |
|
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|
Walked the dogs 2 miles @ Columbia Park Torrance |
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| May 14 Fri |
3.01 |
0:26:13 |
0:08:43 |
Afternoon
post workday run, One short effort in last mile. |
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| May
15 Sat |
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|
Long work day by myself. |
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| May 16 Sun |
10.33 |
1:48:50 |
0:10:32 |
Morn
low HR run, PV trails w/light rain. Noon move Kalani to new apt |
25.43 |
10.3 |
4:04:10 |
1,027 ft |
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|
|
| May
17 Mon |
4.01 |
0:33:23 |
0:08:20 |
1200m @6:53, 400m @6:40, Biceps, +50 reverse sit
ups. |
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|
| May 18 Tue |
3.04 |
0:25:51 |
0:08:30 |
Post
workday treadmill Run, last 800m @6:30 pace |
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| May
19 Wed |
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|
Feeling fatigued, bad sleep. |
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| May 20 Thu |
3.01 |
0:26:11 |
0:08:42 |
Post
workday treadmill Run. Feeling
fatigued, bad sleep. |
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| May
21 Fri |
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| May 22 Sat |
3.03 |
0:26:47 |
0:08:50 |
Morning
run, 5:46am, cold. |
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|
| May
23 Sun |
13.01 |
2:14:30 |
0:10:20 |
Morning PV Trail run |
26.10 |
13.0 |
4:06:42 |
1,411 ft |
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| May 24 Mon |
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| May
25 Tue |
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| May 26 Wed |
3.00 |
0:26:03 |
0:08:41 |
Home
Treadmill + curls & pushups |
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|
| May
27 Thu |
3.01 |
0:26:25 |
0:08:47 |
Home Treadmill - core |
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| May 28 Fri |
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| May
29 Sat |
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| May 30 Sun |
11.04 |
1:53:04 |
0:10:14 |
Torrance
- Palos Verdes loop with random trails |
17.05 |
11.0 |
2:45:32 |
984 ft |
|
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|
| May
31 Mon |
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| Jun 01 Tue |
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|
Travel
and camp setup @ Rivernook |
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| Jun
02 Wed |
8.10 |
1:40:42 |
0:12:26 |
Morning Cannell meadows trail exploration and .3
miles river tubing |
|
8.1 |
|
1,276 ft |
|
|
|
| Jun 03 Thu |
9.06 |
1:52:55 |
0:12:28 |
Cannell
Meadows trail & 1.92 bike ride. Found Geocache on the trail |
|
9.1 |
|
1,827 ft |
|
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|
| Jun
04 Fri |
6.43 |
1:54:41 |
0:17:50 |
Return to Cannell Meadows trail and Rivernook camp
grounds |
|
|
|
1,358 ft |
|
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| Jun 05 Sat |
|
|
|
Travel
and packing day - headed home. |
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| Jun
06 Sun |
3.10 |
0:26:27 |
0:08:32 |
Morning home treadmill, 3 efforts @6:15 in the last
mile |
26.69 |
|
5:54:45 |
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| Jun 07 Mon |
3.11 |
0:26:35 |
0:08:33 |
Morning
home treadmill, 3 efforts @6:15 in the last half-mile |
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| Jun
08 Tue |
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| Jun 09 Wed |
3.01 |
0:25:59 |
0:08:38 |
Squeezed
in a Run before heading out. 2 efforts in last half-mile |
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| Jun
10 Thu |
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| Jun 11 Fri |
3.00 |
0:26:55 |
0:08:58 |
Neighborhood
Run before heading out |
|
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|
115 ft |
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| Jun
12 Sat |
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| Jun 13 Sun |
13.46 |
2:32:39 |
0:11:20 |
PVE
Trail run fix, needed some dirt and hills |
22.58 |
13.5 |
3:52:08 |
1,509 ft |
|
|
|
| Jun
14 Mon |
3.11 |
0:26:15 |
0:08:26 |
Treadmill I'm 124 lbs this morn, BMI: 19.4. Biceps
& 50 reverse sit-up |
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| Jun 15 Tue |
3.01 |
0:26:17 |
0:08:44 |
Home
Treadmill after work |
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| Jun
16 Wed |
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| Jun 17 Thu |
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| Jun
18 Fri |
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| Jun 19 Sat |
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| Jun
20 Sun |
11.00 |
2:06:45 |
0:11:31 |
PR Trail run |
17.12 |
11.0 |
2:59:17 |
2,310 ft |
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| Jun 21 Mon |
|
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|
Right
knee - sore medial meniscus . |
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| Jun
22 Tue |
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|
Right knee - sore medial meniscus . |
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| Jun 23 Wed |
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|
Right
knee - sore medial meniscus . |
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| Jun
24 Thu |
3.10 |
0:27:18 |
0:08:48 |
Knee improved, not perfect. +60 reverse sit ups. |
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| Jun 25 Fri |
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| Jun
26 Sat |
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| Jun 27 Sun |
10.22 |
2:07:18 |
0:12:27 |
Morning
trail, testing right knee, relaxed sustainable pace works |
13.32 |
10.2 |
2:34:36 |
2,241 ft |
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| Jun
28 Mon |
|
|
|
OneWheel rides x2 (approx 5.5 miles) Foot exercise |
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| Jun 29 Tue |
|
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|
Foam
roller |
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| Jun
30 Wed |
|
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|
1x20,2x10 Sngl LegBridges, 50xrev crunches,
abdcutors 30x1,10x2 |
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| Jul 01 Thu |
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| Jul
02 Fri |
3.02 |
0:27:15 |
0:09:01 |
neighborhood run |
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| Jul 03 Sat |
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| Jul
04 Sun |
11.00 |
0:02:30 |
0:00:14 |
GPS didn't work for at least 4 mi since I got the
watch updated :( |
14.02 |
11.0 |
0:29:45 |
2,300 ft |
|
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| Jul 05 Mon |
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| Jul
06 Tue |
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| Jul 07 Wed |
3.11 |
0:30:25 |
0:09:47 |
Neighborhood
Run before heading out |
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| Jul
08 Thu |
4.00 |
0:37:23 |
0:09:21 |
evening neighborhood run after work |
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| Jul 09 Fri |
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| Jul
10 Sat |
|
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|
9.8 mile OneWheel ride @ El Dorado Park w/Tash, Kat
& Queanh! :) |
|
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|
| Jul 11 Sun |
4.07 |
0:37:28 |
0:09:12 |
Slept
after midnight. Late morning neighborhood run, very hot out! |
11.18 |
|
1:45:16 |
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| Jul
12 Mon |
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| Jul 13 Tue |
|
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|
threw
off my mid left back, usual spot. |
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| Jul
14 Wed |
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| Jul 15 Thu |
3.02 |
0:26:35 |
0:08:48 |
Home
Treadmill, knee and back improving |
|
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|
| Jul
16 Fri |
2.01 |
0:17:31 |
0:08:43 |
Home Treadmill, 50x reverse sit-ups |
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| Jul 17 Sat |
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| Jul
18 Sun |
10.23 |
1:59:00 |
0:11:38 |
PV Trail run, ran into Dan Lehnberg |
15.26 |
10.2 |
2:43:06 |
2,119 ft |
|
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|
| Jul 19 Mon |
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| Jul
20 Tue |
2.01 |
0:17:47 |
0:08:51 |
Home Treadmill after work |
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| Jul 21 Wed |
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| Jul
22 Thu |
2.50 |
0:22:06 |
0:08:50 |
Home Treadmill before work |
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| Jul 23 Fri |
3.00 |
0:25:59 |
0:08:40 |
Home
Treadmill before work +50 Reverse Sit-ups |
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|
| Jul
24 Sat |
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|
| Jul 25 Sun |
10.00 |
1:58:00 |
0:11:48 |
PR
Trails, fatigue from bad sleep week and OneWheel 8mi yestereve |
17.51 |
10.0 |
3:03:52 |
2,159 ft |
|
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|
| Jul
26 Mon |
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| Jul 27 Tue |
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| Jul
28 Wed |
4.03 |
0:36:54 |
0:09:09 |
After walking dogs a mile. +50 reverse sit-ups. |
|
|
|
151 ft |
|
|
|
| Jul 29 Thu |
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|
| Jul
30 Fri |
4.01 |
0:36:50 |
0:09:11 |
Neighborhood run, then played with dogs 30 mins |
|
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|
108 ft |
|
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|
| Jul 31 Sat |
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|
| Aug
01 Sun |
10.07 |
2:03:10 |
0:12:14 |
PR trail run, heavy legs today, fatigued, bad sleep
week. |
18.11 |
10.1 |
3:16:54 |
2,083 ft |
|
|
|
| Aug 02 Mon |
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| Aug
03 Tue |
3.02 |
0:26:12 |
0:08:41 |
Home Treadmill |
|
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|
| Aug 04 Wed |
3.01 |
0:26:45 |
0:08:53 |
Home
Treadmill |
|
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| Aug
05 Thu |
|
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| Aug 06 Fri |
|
|
|
some
reverse sit-ups |
|
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|
| Aug
07 Sat |
2.01 |
0:17:24 |
0:08:39 |
Home Treadmill, 1 minute plank |
|
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|
| Aug 08 Sun |
|
|
|
Travel
Day, drove to Rivernook and setup camp |
8.04 |
|
1:10:21 |
|
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|
| Aug
09 Mon |
12.02 |
2:51:00 |
0:14:14 |
Morning Run/climb to Powers Peak from Rivernook
Campsite |
|
12.0 |
|
3,136 ft |
|
|
|
| Aug 10 Tue |
5.23 |
1:32:00 |
0:17:35 |
Run/Jog/Hike
w/Q @Cannell Trail from Rivernook Campsite |
|
|
|
679 ft |
|
|
|
| Aug
11 Wed |
5.79 |
2:00:00 |
0:20:44 |
Run/Jog/Hike w/Q @Cannell Trail from Rivernook
Campsite |
|
|
|
1,194 ft |
|
|
|
| Aug 12 Thu |
|
|
|
Travel
day, drove home and unpacked. |
|
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| Aug
13 Fri |
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| Aug 14 Sat |
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|
| Aug
15 Sun |
3.10 |
0:27:37 |
0:08:55 |
Treadmill, 60x reverse sit-ups, push-ups, pull-ups. |
26.14 |
|
6:50:37 |
|
|
|
|
| Aug 16 Mon |
4.01 |
0:34:03 |
0:08:29 |
Morning
treadmill 132hr, with 4 efforts in last mile @6:15, pullups |
|
|
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|
| Aug
17 Tue |
1.00 |
0:08:34 |
0:08:34 |
Home Treadmill, squeezed in a mile ast least before
work. |
|
|
|
|
|
|
|
| Aug 18 Wed |
3.11 |
0:27:37 |
0:08:53 |
Post
work neighborhood run |
|
|
|
115 ft |
|
|
|
| Aug
19 Thu |
|
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| Aug 20 Fri |
3.04 |
0:28:25 |
0:09:21 |
Morning
dropping off car and run back |
|
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| Aug
21 Sat |
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|
| Aug 22 Sun |
11.01 |
1:56:02 |
0:10:32 |
Nice
cushy PV Trails |
22.17 |
11.0 |
3:34:41 |
1,056 ft |
|
|
|
| Aug
23 Mon |
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| Aug 24 Tue |
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|
| Aug
25 Wed |
3.01 |
0:31:01 |
0:10:18 |
Morning treadmill run + 60x reverse sit-ups, a
couple pull-ups |
|
|
|
|
|
|
|
| Aug 26 Thu |
3.05 |
0:26:29 |
0:08:41 |
Morning
treadmill run + 1 minute plank, 4 pull-ups |
|
|
|
|
|
|
|
| Aug
27 Fri |
|
|
|
Injured - feels like overuse, right runner's knee |
|
|
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|
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|
|
| Aug 28 Sat |
|
|
|
Injured
- feels like overuse, right runner's knee |
|
|
|
|
|
|
|
| Aug
29 Sun |
|
|
|
Injured - feels like overuse, right runner's knee |
6.06 |
|
0:57:30 |
|
|
|
|
| Aug 30 Mon |
|
|
|
Injured
- feels like overuse, right runner's knee |
|
|
|
|
|
|
|
| Aug
31 Tue |
|
|
|
Injured - feels like overuse, right runner's knee |
|
|
|
|
|
|
|
| Sep 01 Wed |
|
|
|
Injured
- feels like overuse, right runner's knee |
|
|
|
|
|
|
|
| Sep
02 Thu |
|
|
|
Injured - feels like overuse, right runner's knee |
|
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|
|
| Sep 03 Fri |
|
|
|
Injured
- feels like overuse, right runner's knee |
|
|
|
|
|
|
|
| Sep
04 Sat |
|
|
|
Injured - feels like overuse, right runner's knee |
|
|
|
|
|
|
|
| Sep 05 Sun |
3.10 |
0:27:02 |
0:08:43 |
Treadmill,
pullups, 50 reverse sit-ups, Approx 6mi OneWheel w/girls |
3.10 |
|
0:27:02 |
|
|
|
|
| Sep
06 Mon |
|
|
|
5.6 mi OneWheel Redondo - Hermosa loop with Q |
|
|
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|
|
| Sep 07 Tue |
|
|
|
Injured
- OneWheel Pint commute to work & back approx 18mi |
|
|
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|
|
|
|
| Sep
08 Wed |
|
|
|
Injured - feels like overuse, right runner's knee |
|
|
|
|
|
|
|
| Sep 09 Thu |
|
|
|
Injured
- OneWheel Pint commute to work & back approx 18mi |
|
|
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|
|
|
|
| Sep
10 Fri |
|
|
|
Injured - OneWheel Pint commute to work & back
approx 18mi |
|
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|
|
|
|
|
| Sep 11 Sat |
|
|
|
Injured
- feels like overuse, right runner's knee |
|
|
|
|
|
|
|
| Sep
12 Sun |
3.33 |
0:28:45 |
0:08:38 |
Treadmill, 50 reverse sit-ups, 10x straight leg
lifts |
3.33 |
|
0:28:45 |
|
|
|
|
| Sep 13 Mon |
|
|
|
Injured
- feels like overuse, right runner's knee |
|
|
|
|
|
|
|
| Sep
14 Tue |
|
|
|
OneWheel Pint commute to work & back approx
18mi |
|
|
|
|
|
|
|
| Sep 15 Wed |
3.12 |
0:26:48 |
0:08:35 |
Treadmill,
some core, Biceps & Triceps |
|
|
|
|
|
|
|
| Sep
16 Thu |
|
|
|
OneWheel Pint commute to work & back approx
18mi |
|
|
|
|
|
|
|
| Sep 17 Fri |
3.04 |
0:26:19 |
0:08:39 |
Treadmill,
pull-ups |
|
|
|
|
|
|
|
| Sep
18 Sat |
|
|
|
OneWheel to work and back, then Redondo Beach (26
miles) |
|
|
|
|
|
|
|
| Sep 19 Sun |
4.14 |
0:35:39 |
0:08:37 |
Home
Treadmill, 5 pull-ups, 60 reverse situps |
10.30 |
|
1:28:46 |
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| Sep
20 Mon |
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| Sep 21 Tue |
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OneWheel
Pint commute to work & back approx 17mi |
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| Sep
22 Wed |
3.10 |
0:26:51 |
0:08:40 |
Treadmill after OneWheel commute. 20x seated
straight leg lifts. |
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| Sep 23 Thu |
3.10 |
0:26:50 |
0:08:39 |
Treadmill,
pull-ups, some core work. |
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| Sep
24 Fri |
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OneWheel Pint commute to work & back approx
17mi |
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| Sep 25 Sat |
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OneWheel
Pint commute to work & back approx 17mi |
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| Sep
26 Sun |
4.02 |
0:34:46 |
0:08:39 |
Neighborhood run |
10.22 |
|
1:28:27 |
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| Sep 27 Mon |
3.16 |
0:29:53 |
0:09:27 |
Tredmill
2% incline, 60 reverse sit-ups, 5 pul-ups |
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| Sep
28 Tue |
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OneWheel Pint commute to work & back approx
17mi |
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| Sep 29 Wed |
|
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OneWheel
Pint commute to work & back approx 17mi |
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| Sep
30 Thu |
3.11 |
0:26:59 |
0:08:41 |
Home Treadmill |
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| Oct 01 Fri |
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OneWheel
Pint commute to work & back approx 17mi |
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| Oct
02 Sat |
1.01 |
0:08:26 |
0:08:21 |
Rushed in a mile before work |
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| Oct 03 Sun |
8.18 |
1:16:13 |
0:09:19 |
Home -
RPV loop |
15.46 |
8.2 |
2:21:31 |
518 ft |
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| Oct
04 Mon |
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| Oct 05 Tue |
|
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|
OneWheel
Pint commute to work & back approx 17mi |
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| Oct
06 Wed |
|
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|
OneWheel Pint commute to work & back approx
17mi |
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| Oct 07 Thu |
|
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|
OneWheel
Pint commute to work & back approx 17mi |
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| Oct
08 Fri |
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| Oct 09 Sat |
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| Oct
10 Sun |
13.10 |
1:57:25 |
0:08:58 |
LBM, no training, Ciclavia & OneWheel w/ Tash,
Kat, Q, Siah & John. |
13.10 |
13.1 |
1:57:25 |
420 ft |
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| Oct 11 Mon |
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| Oct
12 Tue |
|
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|
OneWheel Pint commute to work & back approx
17mi |
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| Oct 13 Wed |
2.01 |
0:19:05 |
0:09:30 |
Treadmill
testing legs, need more time |
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| Oct
14 Thu |
|
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|
OneWheel Pint commute to work & back approx
17mi |
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| Oct 15 Fri |
|
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|
OneWheel
Pint commute to work & back approx 17mi |
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| Oct
16 Sat |
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| Oct 17 Sun |
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|
Q
injured her knee, cut OneWheel ride short. |
2.01 |
|
0:19:05 |
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| Oct
18 Mon |
3.02 |
0:26:18 |
0:08:43 |
Home Treadmill, fatigued |
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| Oct 19 Tue |
|
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|
OneWheel
Pint commute to work & back approx 17mi |
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| Oct
20 Wed |
3.51 |
0:30:28 |
0:08:41 |
Home Treadmill, single leg bridges 13x15 reps,
stretching |
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| Oct 21 Thu |
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| Oct
22 Fri |
3.02 |
0:26:00 |
0:08:37 |
Home Treadmill after 17mi commute home. |
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| Oct 23 Sat |
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| Oct
24 Sun |
3.34 |
0:30:12 |
0:09:03 |
Treadmill, 50 reverse sit-ups, 10x straight leg
lifts |
12.89 |
|
1:52:58 |
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| Oct 25 Mon |
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| Oct
26 Tue |
3.03 |
0:26:17 |
0:08:40 |
Afternoon treadmill after 17mi OneWheel Commute,
glutes/hips. |
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| Oct 27 Wed |
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| Oct
28 Thu |
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| Oct 29 Fri |
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| Oct
30 Sat |
3.25 |
0:28:15 |
0:08:42 |
Treadmill, 50 reverse sit-ups, 20x straight leg
lifts, 20 curls @ 20lbs |
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| Oct 31 Sun |
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6.28 |
|
0:54:32 |
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| Nov
01 Mon |
4.04 |
0:34:56 |
0:08:39 |
18.4mi OneWheel test ride. Home Treadmill &
hip/glute & upper body |
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| Nov 02 Tue |
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1st
work day in Whitter, CA |
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| Nov
03 Wed |
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24.2mi OneWheel round trip commute on the XR |
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| Nov 04 Thu |
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14.5mi
OneWheel round trip commute on the PINT |
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| Nov
05 Fri |
|
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25.1mi OneWheel round trip commute on the XR |
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| Nov 06 Sat |
|
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25.1mi
OneWheel round trip commute on the XR |
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| Nov
07 Sun |
3.07 |
0:26:33 |
0:08:39 |
50 reverse sit-ups, 3x15reps single leg bridges,
3x20 abductors |
7.11 |
|
1:01:29 |
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| Nov 08 Mon |
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|
16mi
OneWheel grocery outlet torrance-redondo loop. |
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| Nov
09 Tue |
3.02 |
0:26:08 |
0:08:39 |
Treadmill, 10 straight leg lifts, 4 switch hand
pull-ups |
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| Nov 10 Wed |
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25.5mi
OneWheel round trip commute on the XR |
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| Nov
11 Thu |
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1 mile OneWheel ride to UPS store. |
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| Nov 12 Fri |
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14 mile
OneWheel round trip Commute on the XR |
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| Nov
13 Sat |
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| Nov 14 Sun |
4.03 |
0:35:20 |
0:08:46 |
Home
Treadmill & some glutes/abductors |
7.05 |
|
1:01:28 |
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| Nov
15 Mon |
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|
Dr. confirmed ear/sinus infection & shingles
symptoms |
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| Nov 16 Tue |
4.13 |
0:35:38 |
0:08:38 |
Home
Treadmill |
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| Nov
17 Wed |
3.13 |
0:30:47 |
0:09:50 |
Home Treadmill, seated straight leg lifts 1x20
reps. 4 switch pull-ups |
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| Nov 18 Thu |
3.27 |
0:28:13 |
0:08:38 |
Home
Treadmill, hanging L-sit leg lifts 1x10 reps. 5 switch pull-ups |
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| Nov
19 Fri |
|
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22 mins stationary bike, then walked dogs 1 mi |
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| Nov 20 Sat |
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Groomed
dogs |
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| Nov
21 Sun |
4.20 |
0:36:00 |
0:08:34 |
Home Treadmill, hanging L-sit leg lifts 1x10 reps.
4 switch pull-ups |
14.73 |
|
2:10:38 |
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| Nov 22 Mon |
4.08 |
0:35:08 |
0:08:37 |
Home
Treadmill, hanging L-sit leg lifts 1x10 reps. |
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| Nov
23 Tue |
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| Nov 24 Wed |
3.03 |
0:27:40 |
0:09:08 |
10mi
OneWheel loop to Q's work, then neighborhood run. |
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| Nov
25 Thu |
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|
2mi OneWheel - think I got the curb nudge today, on
the XR |
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| Nov 26 Fri |
4.15 |
0:35:48 |
0:08:38 |
Home
Treadmill & reverse sit-ups 1x50 reps |
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| Nov
27 Sat |
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PS with Q |
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| Nov 28 Sun |
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|
PS with
Q, then MRI scan for Q |
11.26 |
|
1:38:36 |
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| Nov
29 Mon |
3.20 |
0:27:43 |
0:08:40 |
Home Treadmill |
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| Nov 30 Tue |
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| Dec
01 Wed |
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| Dec 02 Thu |
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| Dec
03 Fri |
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| Dec 04 Sat |
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| Dec
05 Sun |
3.12 |
0:27:02 |
0:08:40 |
Home Treadmill, reverse sit ups 1x50 |
6.32 |
|
0:54:45 |
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| Dec 06 Mon |
3.13 |
0:27:12 |
0:08:41 |
Home
Treadmill, reverse sit ups 1x50, 4 switch pull-ups |
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| Dec
07 Tue |
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| Dec 08 Wed |
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| Dec
09 Thu |
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| Dec 10 Fri |
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| Dec
11 Sat |
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| Dec 12 Sun |
3.12 |
0:27:01 |
0:08:40 |
Home
Treadmill, reverse sit ups 1x50, 1x10 seated leg lifts |
6.25 |
|
0:54:13 |
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| Dec
13 Mon |
3.13 |
0:27:12 |
0:08:41 |
Home Treadmill, reverse sit ups 1 minute plank/side
planks, 1x20 seated leg lifts, 20 squats. |
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| Dec 14 Tue |
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| Dec
15 Wed |
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| Dec 16 Thu |
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| Dec
17 Fri |
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| Dec 18 Sat |
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| Dec
19 Sun |
3.18 |
0:27:37 |
0:08:41 |
Home Treadmill, reverse sit ups 1x50, 1x15 seated
leg lifts, Biceps curls 1x20 reps @20Lbs, +squats. |
6.31 |
|
0:54:49 |
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| Dec 20 Mon |
3.12 |
0:27:00 |
0:08:39 |
Home
Treadmill & strength training |
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| Dec
21 Tue |
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| Dec 22 Wed |
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| Dec
23 Thu |
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| Dec 24 Fri |
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| Dec
25 Sat |
3.12 |
0:27:03 |
0:08:40 |
Home Treadmill, reverse sit ups 1x50, 2x25 Abductor
Leg lifts. 1x20 seated leg lifts, Biceps curls 1x25 reps @20Lbs. |
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| Dec 26 Sun |
3.15 |
0:27:46 |
0:08:49 |
Home
Treadmill, 1 min plank & side planks, Biceps curls 1x25 reps @20Lbs.
+core |
9.39 |
|
1:21:49 |
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| Dec
27 Mon |
3.13 |
0:27:16 |
0:08:43 |
Home Treadmill, 1 min plank & side planks, 2x20
Abductor Leg lifts. 1x20 seated leg lifts |
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| Dec 28 Tue |
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| Dec
29 Wed |
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| Dec 30 Thu |
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| Dec
31 Fri |
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3.13 |
|
0:27:16 |
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| |
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| total miles |
794.48 |
131:34:36 |
total hrs |
|
803.52 |
342.5 |
134:18:58 |
57,864 ft |
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