| 2007 miles |
562.0 |
2016 miles |
752.0 |
(44 last yr) Long Runs : |
18 |
|
|
|
|
Most miles/year |
1504.1 |
| 2008 miles |
1005.0 |
2017 miles |
932.8 |
(10 last
year) Injured Days: |
37 |
January |
37.69 |
July |
70.97 |
Most miles/month |
179.3 |
| 2009 miles |
1026.5 |
2018 miles |
847.9 |
(7 last
year) Interval tarining: |
2 |
February |
14.31 |
August |
64.31 |
Most miles/week |
65.1 |
| 2010 miles |
1229.0 |
2019 miles |
1381.2 |
(16 last year) Sick day: |
0 |
March |
11.39 |
September |
54.61 |
Most Hours run/week |
12:47:42 |
| 2011 miles |
1343.0 |
2020 miles |
1504.1 |
Weekly mileage high this year : |
20.8 |
April |
30.35 |
October |
71.63 |
Longest run |
31.3 |
| 2012 miles |
1286.3 |
2021 miles |
794.5 |
|
Athlinks |
May |
37.71 |
November |
58.92 |
Half Marathon |
1:35:46 |
| 2013 miles |
936.1 |
2022 miles |
557.3 |
|
PR's |
June |
56.38 |
December |
48.99 |
Marathon |
3:29:16 |
| 2014 miles |
958.8 |
|
|
|
Races |
|
|
|
|
Altra Superior 5: |
83.77 |
| 2015 miles |
830.9 |
|
|
# of runs |
131 |
(170 last year) |
|
Crane Pose |
40
secs |
Altra LonePeak
4: |
792.08 |
| |
|
|
|
Emil's TRAINING LOG 2022 |
|
|
|
L-sit: |
35 secs |
Altra Paradigm
4.5 |
101.03 |
| Date |
Distance |
Time |
Pace |
Comments |
Mi/Wk |
LongRuns |
Hrs/Wk |
Elevation |
19,359 ft |
Altra Solstace XT |
175.63 |
| Jan 01 Sat |
3.13 |
0:27:11 |
0:08:41 |
Treadmill,
1x50 reverse sit-ups, 3x20 single leg bridges |
|
|
|
|
|
|
|
| Jan
02 Sun |
3.13 |
0:27:15 |
0:08:42 |
Treadmill, 1x20 biceps @20Lbs,1min plank/side
planks, +core |
6.26 |
|
0:54:26 |
|
|
|
|
| Jan 03 Mon |
3.13 |
0:27:09 |
0:08:40 |
Treadmill,
1x20 biceps, 1x50 reverse sit-ups |
|
|
|
|
|
|
|
| Jan
04 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Jan 05 Wed |
|
|
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|
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| Jan
06 Thu |
|
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|
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| Jan 07 Fri |
|
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|
|
| Jan
08 Sat |
|
|
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|
|
|
|
|
|
|
| Jan 09 Sun |
3.19 |
0:27:34 |
0:08:38 |
Treadmill,
1x50 reverse sit-ups, 1x22 biceps @20Lbs |
6.32 |
|
0:54:43 |
|
|
|
|
| Jan
10 Mon |
3.14 |
0:27:09 |
0:08:39 |
Home Treadmill & core |
|
|
|
|
|
|
|
| Jan 11 Tue |
|
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|
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|
|
|
| Jan
12 Wed |
|
|
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| Jan 13 Thu |
|
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|
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| Jan
14 Fri |
|
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|
| Jan 15 Sat |
|
|
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|
|
|
|
|
|
|
|
| Jan
16 Sun |
4.03 |
0:34:45 |
0:08:37 |
Treadmill, 1x50 reverse sit-ups, 1x21 biceps @20Lbs |
7.17 |
|
1:01:54 |
|
|
|
|
| Jan 17 Mon |
3.51 |
0:30:27 |
0:08:41 |
Treadmill,
1 min Plank/Side planks. 1x2 biceps
@20Lbs |
|
|
|
|
|
|
|
| Jan
18 Tue |
|
|
|
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|
|
|
|
|
|
|
| Jan 19 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Jan
20 Thu |
3.13 |
0:27:17 |
0:08:43 |
Treadmill, 1x50 reverse sit-ups |
|
|
|
|
|
|
|
| Jan 21 Fri |
|
|
|
Surgery
- biopsy, remove scar tissue & remove ear tube |
|
|
|
|
|
|
|
| Jan
22 Sat |
|
|
|
Surgery recovery |
|
|
|
|
|
|
|
| Jan 23 Sun |
|
|
|
Surgery
recovery |
6.64 |
|
0:57:44 |
|
|
|
|
| Jan
24 Mon |
|
|
|
2 Dental Crowns |
|
|
|
|
|
|
|
| Jan 25 Tue |
2.03 |
0:19:21 |
0:09:32 |
Afternoon
first post surgery run |
|
|
|
|
|
|
|
| Jan
26 Wed |
|
|
|
|
|
|
|
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|
|
|
| Jan 27 Thu |
|
|
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|
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|
|
|
|
| Jan
28 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Jan 29 Sat |
3.24 |
0:28:06 |
0:08:40 |
Home
Treadmill |
|
|
|
|
|
|
|
| Jan
30 Sun |
3.00 |
0:27:49 |
0:09:16 |
Neighborhood run, then walked/jogged dogs 1 mile |
8.27 |
|
1:15:16 |
|
|
|
|
| Jan 31 Mon |
3.03 |
0:26:10 |
0:08:38 |
Treadmill,
1x50 reverse sit-ups |
|
|
|
|
|
|
|
| Feb
01 Tue |
|
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|
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|
|
| Feb 02 Wed |
|
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| Feb
03 Thu |
|
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|
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| Feb 04 Fri |
|
|
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|
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|
|
| Feb
05 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Feb 06 Sun |
4.05 |
0:35:06 |
0:08:40 |
Treadmill,
1x50 reverse sit-ups, 4x20 Abductor leg lifts |
7.08 |
|
1:01:16 |
|
|
|
|
| Feb
07 Mon |
3.03 |
0:29:28 |
0:09:43 |
Treadmill, right hip/groin a little off/sore |
|
|
|
|
|
|
|
| Feb 08 Tue |
3.05 |
0:26:10 |
0:08:35 |
Treadmill,
some hanging leg lifts, 1 min planks/side planks |
|
|
|
|
|
|
|
| Feb
09 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Feb 10 Thu |
|
|
|
Mom
labored breathing without a ventilator. |
|
|
|
|
|
|
|
| Feb
11 Fri |
|
|
|
Mom labored breathing without a ventilator - Dr's
found hole in lungs. |
|
|
|
|
|
|
|
| Feb 12 Sat |
|
|
|
Mom
surgery, closed hole in her lungs and removed fluid. |
|
|
|
|
|
|
|
| Feb
13 Sun |
3.03 |
0:26:01 |
0:08:35 |
Heart attack in middle of the night - Dr's
resuscitated her, put her back on a ventilator. Her HR was at 30 BPM… I held her hand and
watched my Mommy's final heart beats in the ICU with Jerry and Queanh today
at 2:27pm :'( Emotionally devistating. |
9.11 |
|
1:21:39 |
|
|
|
|
| Feb 14 Mon |
1.15 |
0:25:21 |
0:22:03 |
Walking
dogs with Q. My mom loved Yoshi &
Soba. Valentines Day. |
|
|
|
|
|
|
|
| Feb
15 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Feb 16 Wed |
|
|
|
|
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|
|
|
|
|
|
| Feb
17 Thu |
|
|
|
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|
|
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|
|
| Feb 18 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Feb
19 Sat |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Feb 20 Sun |
|
|
|
injured
groin |
1.15 |
|
0:25:21 |
|
|
|
|
| Feb
21 Mon |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Feb 22 Tue |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Feb
23 Wed |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Feb 24 Thu |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Feb
25 Fri |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Feb 26 Sat |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Feb
27 Sun |
|
|
|
injured groin |
0.00 |
|
0:00:00 |
|
|
|
|
| Feb 28 Mon |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
01 Tue |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Mar 02 Wed |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
03 Thu |
2.08 |
0:18:13 |
0:08:45 |
injured groin - test run on treadmill, caused more
inflmmation :·( |
|
|
|
|
|
|
|
| Mar 04 Fri |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
05 Sat |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Mar 06 Sun |
|
|
|
injured
groin |
2.08 |
|
0:18:13 |
|
|
|
|
| Mar
07 Mon |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Mar 08 Tue |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
09 Wed |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Mar 10 Thu |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
11 Fri |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Mar 12 Sat |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
13 Sun |
1.02 |
0:10:02 |
0:09:50 |
3% inclined treadmill test, still noticable. 1x50 reps reverse sit-ups |
1.02 |
|
0:10:02 |
|
|
|
|
| Mar 14 Mon |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
15 Tue |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Mar 16 Wed |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
17 Thu |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Mar 18 Fri |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
19 Sat |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Mar 20 Sun |
2.02 |
0:17:33 |
0:08:41 |
Treadmill
test, still noticable. 1x50 reps
reverse sit-ups |
2.02 |
|
0:17:33 |
|
|
|
|
| Mar
21 Mon |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Mar 22 Tue |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
23 Wed |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Mar 24 Thu |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
25 Fri |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Mar 26 Sat |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
27 Sun |
2.02 |
0:17:40 |
0:08:45 |
Treadmill test, noticable. 1x50 reps reverse
sit-ups.10.6mi OW Ride. |
2.02 |
|
0:17:40 |
|
|
|
|
| Mar 28 Mon |
3.01 |
0:27:33 |
0:09:09 |
Treadmill,
then some Adductor & single leg bridge sets |
|
|
|
|
|
|
|
| Mar
29 Tue |
|
|
|
injured groin |
|
|
|
|
|
|
|
| Mar 30 Wed |
|
|
|
injured
groin |
|
|
|
|
|
|
|
| Mar
31 Thu |
1.24 |
0:13:59 |
0:11:17 |
Treadmill |
|
|
|
|
|
|
|
| Apr 01 Fri |
|
|
|
groin
still healing |
|
|
|
|
|
|
|
| Apr
02 Sat |
2.10 |
0:19:56 |
0:09:30 |
Neighborhood run after work. groin still healing |
|
|
|
|
|
|
|
| Apr 03 Sun |
|
|
|
31.3mi
OW ride, 1 mile walk after battery died :( |
6.35 |
|
1:01:28 |
|
|
|
|
| Apr
04 Mon |
2.02 |
0:17:43 |
0:08:46 |
Treadmill & core work |
|
|
|
|
|
|
|
| Apr 05 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Apr
06 Wed |
|
|
|
40mi work commute on OneWheel GT |
|
|
|
|
|
|
|
| Apr 07 Thu |
|
|
|
40mi
work commute on OneWheel GT |
|
|
|
|
|
|
|
| Apr
08 Fri |
|
|
|
40mi work commute on OneWheel GT |
|
|
|
|
|
|
|
| Apr 09 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Apr
10 Sun |
3.20 |
0:27:14 |
0:08:31 |
Treadmill run, last mi 3% incline. 1x50 reverse
sit-ups |
5.22 |
|
0:44:57 |
|
|
|
|
| Apr 11 Mon |
2.02 |
0:17:42 |
0:08:46 |
Treadmill
run, still noticable. |
|
|
|
|
|
|
|
| Apr
12 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Apr 13 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Apr
14 Thu |
2.12 |
0:18:26 |
0:08:42 |
Treadmill run, 1x60 reverse sit-ups |
|
|
|
|
|
|
|
| Apr 15 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Apr
16 Sat |
|
|
|
|
|
|
|
|
|
|
|
| Apr 17 Sun |
3.14 |
0:27:03 |
0:08:37 |
Treadmill,
core work, 1x50 squats. |
7.28 |
|
1:03:11 |
|
|
|
|
| Apr
18 Mon |
3.11 |
0:27:00 |
0:08:41 |
Treadmill |
|
|
|
|
|
|
|
| Apr 19 Tue |
|
|
|
|
|
|
|
|
|
|
|
| Apr
20 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Apr 21 Thu |
3.15 |
0:27:18 |
0:08:40 |
Treadmill,
1x50 squats. Plank & side planks 1 minute each |
|
|
|
|
|
|
|
| Apr
22 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Apr 23 Sat |
|
|
|
OneWhel
19.1mi to work, 19.4mi home |
|
|
|
|
|
|
|
| Apr
24 Sun |
3.15 |
0:27:21 |
0:08:41 |
Treadmill, 1x60 reverse sit-ups |
9.41 |
|
1:21:39 |
|
|
|
|
| Apr 25 Mon |
3.14 |
0:27:15 |
0:08:41 |
Treadmill,
1x60 Squats, Onewheel groceries & beach 18+ miles |
|
|
|
|
|
|
|
| Apr
26 Tue |
|
|
|
40mi work commute on OneWheel GT |
|
|
|
|
|
|
|
| Apr 27 Wed |
|
|
|
|
|
|
|
|
|
|
|
| Apr
28 Thu |
3.20 |
0:27:53 |
0:08:43 |
Treadmill, Plank & side planks 1 minute each |
|
|
|
|
|
|
|
| Apr 29 Fri |
|
|
|
|
|
|
|
|
|
|
|
| Apr
30 Sat |
|
|
|
|
|
|
|
|
|
|
|
| May 01 Sun |
3.13 |
0:28:39 |
0:09:09 |
Neighborhood
run, walked dogs a mile afterwards too. |
9.47 |
|
1:23:47 |
|
|
|
|
| May
02 Mon |
4.06 |
0:34:22 |
0:08:28 |
Treadmill run, 1x50 reverse sit-ups |
|
|
|
|
|
|
|
| May 03 Tue |
1.07 |
0:09:31 |
0:08:54 |
Treadmill
run, 2 min plank |
|
|
|
|
|
|
|
| May
04 Wed |
|
|
|
40mi work commute on OneWheel GT |
|
|
|
|
|
|
|
| May 05 Thu |
|
|
|
40mi
work commute on OneWheel GT |
|
|
|
|
|
|
|
| May
06 Fri |
|
|
|
|
|
|
|
|
|
|
|
| May 07 Sat |
|
|
|
|
|
|
|
|
|
|
|
| May
08 Sun |
4.02 |
0:34:36 |
0:08:36 |
Treadmill, 50 reverse sit-ups +core, 20 curls @
20lbs, some triceps. |
9.15 |
|
1:18:29 |
|
|
|
|
| May 09 Mon |
3.12 |
0:25:37 |
0:08:13 |
Treadmill |
|
|
|
|
|
|
|
| May
10 Tue |
|
|
|
knee sensitivity/discomfort, IT Band/Meniscus |
|
|
|
|
|
|
|
| May 11 Wed |
|
|
|
knee
sensitivity/discomfort, IT Band/Meniscus |
|
|
|
|
|
|
|
| May
12 Thu |
|
|
|
knee sensitivity/discomfort, IT Band/Meniscus |
|
|
|
|
|
|
|
| May 13 Fri |
|
|
|
knee
sensitivity/discomfort, IT Band/Meniscus |
|
|
|
|
|
|
|
| May
14 Sat |
|
|
|
knee sensitivity/discomfort, IT Band/Meniscus |
|
|
|
|
|
|
|
| May 15 Sun |
3.19 |
0:29:38 |
0:09:17 |
neighborhood
run, uncomfortable but improved in last mile |
6.31 |
|
0:55:15 |
|
|
|
|
| May
16 Mon |
3.01 |
0:26:18 |
0:08:44 |
Treadmill + 50 reverse sit-ups |
|
|
|
|
|
|
|
| May 17 Tue |
|
|
|
|
|
|
|
|
|
|
|
| May
18 Wed |
|
|
|
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| May 19 Thu |
3.02 |
0:26:08 |
0:08:39 |
Treadmill
barefoot shoes, 1 min Plank/Side planks + additional core |
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| May
20 Fri |
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| May 21 Sat |
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| May
22 Sun |
4.43 |
0:45:20 |
0:10:14 |
Rode the onewheel from home to Via Colusa, locked
it then did my run and rode back home. I miss the trail, fun run/ride! |
10.46 |
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1:37:46 |
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| May 23 Mon |
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| May
24 Tue |
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| May 25 Wed |
3.23 |
0:30:55 |
0:09:34 |
Treadmill
after work, 3x20 reps seated straight leg lifts. |
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| May
26 Thu |
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OneWhel 19.1mi to work, 19.4mi home |
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| May 27 Fri |
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| May
28 Sat |
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| May 29 Sun |
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3.23 |
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0:30:55 |
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| May
30 Mon |
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| May 31 Tue |
5.43 |
0:59:36 |
0:10:59 |
Mist
Trail to bridge loop, brings memories of doing the Half Dome |
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636 ft |
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| Jun
01 Wed |
1.29 |
0:13:54 |
0:10:47 |
Morning Run in city village. Yosemite national park |
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| Jun 02 Thu |
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| Jun
03 Fri |
3.70 |
1:33:00 |
0:25:08 |
Morning rise and Hike with Q |
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928 ft |
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| Jun 04 Sat |
1.04 |
0:27:53 |
0:26:49 |
Hike
with Q and Liz @Stanislaus National Forest, California |
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| Jun
05 Sun |
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11.46 |
|
3:14:23 |
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| Jun 06 Mon |
4.03 |
0:37:38 |
0:09:20 |
Neighborhood
run after walking dogs 1.7mi |
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| Jun
07 Tue |
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| Jun 08 Wed |
3.03 |
0:26:13 |
0:08:39 |
Home
Treadmill + some core |
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| Jun
09 Thu |
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| Jun 10 Fri |
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reverse
sit-ups 1 x 50 reps, squats 1 x 50 reps |
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| Jun
11 Sat |
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| Jun 12 Sun |
5.49 |
1:06:57 |
0:12:12 |
Morning
Run addressing the post Yosemite withdrawal 😁 |
12.55 |
|
2:10:48 |
1,296 ft |
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| Jun
13 Mon |
4.07 |
0:36:00 |
0:08:51 |
2mi home treadmill, then 2mi neighborhood in light
rain |
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| Jun 14 Tue |
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| Jun
15 Wed |
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| Jun 16 Thu |
3.03 |
0:27:35 |
0:09:06 |
Home
Treadmill after work |
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| Jun
17 Fri |
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| Jun 18 Sat |
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| Jun
19 Sun |
10.03 |
2:16:04 |
0:13:34 |
Trail run/hike.
Cardio/legs feel weak. Walked dogs 1mi afterwards. |
17.13 |
10.0 |
3:19:39 |
2,362 ft |
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| Jun 20 Mon |
3.02 |
0:28:20 |
0:09:23 |
Treadmill
first 2 miles @ 3% incline. Reverse sit-ups 1 x 50 reps |
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| Jun
21 Tue |
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| Jun 22 Wed |
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| Jun
23 Thu |
3.16 |
0:30:44 |
0:09:44 |
Treadmill first 2 miles @ 3% incline. Reverse
sit-ups 1 x 50 reps |
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| Jun 24 Fri |
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| Jun
25 Sat |
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| Jun 26 Sun |
10.49 |
1:55:00 |
0:10:58 |
Trail
run, Trying to keep 126‐132 hr. Feelin outta shape |
16.67 |
10.5 |
2:54:04 |
1,073 ft |
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| Jun
27 Mon |
4.00 |
0:39:32 |
0:09:53 |
Neighborhood run, try keeping hr under 132 |
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| Jun 28 Tue |
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| Jun
29 Wed |
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1x50 reps reverse sit-ups, 1x50 squats |
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| Jun 30 Thu |
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OneWhell
40 mile loop commute |
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| Jul
01 Fri |
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| Jul 02 Sat |
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| Jul
03 Sun |
10.06 |
2:11:00 |
0:13:01 |
Trail run |
14.06 |
10.1 |
2:50:32 |
2,234 ft |
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| Jul 04 Mon |
3.24 |
0:31:10 |
0:09:37 |
Morning
aerobic zone 2 run |
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| Jul
05 Tue |
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| Jul 06 Wed |
3.11 |
0:30:22 |
0:09:46 |
Low HR
and 3% incline first 2 miles. 5 short efforts in last mile. |
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| Jul
07 Thu |
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| Jul 08 Fri |
3.11 |
0:27:12 |
0:08:45 |
Treadmill,
kept HR between 126-132. Core work. |
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| Jul
09 Sat |
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| Jul 10 Sun |
10.71 |
1:59:23 |
0:11:09 |
Morning
trail run |
20.17 |
10.7 |
3:28:07 |
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| Jul
11 Mon |
1.20 |
0:21:40 |
0:18:03 |
Walk/jogged the dogs, actually broke a sweat.
Feeling tired today. |
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| Jul 12 Tue |
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| Jul
13 Wed |
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40mi work commute on OneWheel GT |
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| Jul 14 Thu |
3.13 |
0:30:31 |
0:09:45 |
Treadmill
First 2 mi @3% incline, reverse sit ups 1x60 reps |
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| Jul
15 Fri |
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25mi work commute on OneWheel GT |
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| Jul 16 Sat |
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| Jul
17 Sun |
10.37 |
1:54:11 |
0:11:01 |
Trail run, ran into a GT rider, chatted for a while |
14.70 |
10.4 |
2:46:22 |
1,165 ft |
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| Jul 18 Mon |
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| Jul
19 Tue |
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| Jul 20 Wed |
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OneWhell
40 mile loop commute |
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| Jul
21 Thu |
3.02 |
0:29:25 |
0:09:44 |
First 2mi @ 3% incline. Tried keeping HR under 132 |
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| Jul 22 Fri |
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OneWhell
40 mile loop commute |
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| Jul
23 Sat |
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| Jul 24 Sun |
11.00 |
2:32:55 |
0:13:54 |
Trail
run, legs felt heavy. Tired body. |
14.02 |
11.0 |
3:02:20 |
2,838 ft |
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| Jul
25 Mon |
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| Jul 26 Tue |
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| Jul
27 Wed |
3.00 |
0:28:29 |
0:09:30 |
Home Treadmill, tried keeping HR under 132 |
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| Jul 28 Thu |
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| Jul
29 Fri |
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| Jul 30 Sat |
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| Jul
31 Sun |
9.02 |
1:26:00 |
0:09:32 |
Neighborhood run, tough on cement. Start late, too hot! |
12.02 |
9.0 |
1:54:29 |
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| Aug 01 Mon |
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OneWheel
GT Fell with heavy backpack - injured ribs |
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| Aug
02 Tue |
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| Aug 03 Wed |
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| Aug
04 Thu |
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| Aug 05 Fri |
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| Aug
06 Sat |
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| Aug 07 Sun |
10.03 |
1:38:00 |
0:09:46 |
Groin
& Ribs improved. HR under 132. Don't miss the cement. |
10.03 |
10.0 |
1:38:00 |
157 ft |
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| Aug
08 Mon |
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| Aug 09 Tue |
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| Aug
10 Wed |
3.11 |
0:28:57 |
0:09:19 |
Home Treadmill + 2 x 20 reps seated straight leg
lifts. |
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| Aug 11 Thu |
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| Aug
12 Fri |
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| Aug 13 Sat |
3.16 |
0:29:46 |
0:09:25 |
Neighborhood
run, feeling sluggish. Ribs still healing 12 days. |
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| Aug
14 Sun |
10.12 |
1:44:56 |
0:10:22 |
Beach strand run, kept HR under 132 |
16.39 |
10.1 |
2:43:39 |
144 ft |
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| Aug 15 Mon |
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| Aug
16 Tue |
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| Aug 17 Wed |
3.01 |
0:28:55 |
0:09:36 |
Home
Treadmill, kept hr under 132 |
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| Aug
18 Thu |
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OneWheel GT 24mi loop commute Bellflower - Whittier |
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| Aug 19 Fri |
3.11 |
0:30:53 |
0:09:56 |
Treadmill
Kept HR between 126-132 |
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| Aug
20 Sat |
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| Aug 21 Sun |
11.02 |
1:52:00 |
0:10:10 |
Morning
Run kept HR 120-126 |
17.14 |
11.0 |
2:51:48 |
115 ft |
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| Aug
22 Mon |
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1.45mi walked dogs with Q. packed Kalani's room for
donation |
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| Aug 23 Tue |
3.12 |
0:30:08 |
0:09:39 |
1.45mi
walked dogs with Q, then treadmill hr between 126-132. Some biceps/shoulders,
1 min Planks & Side planks |
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| Aug
24 Wed |
3.16 |
0:30:54 |
0:09:47 |
1.07mi walked dogs then treadmill, kept HR 126.
Some bi-triceps. |
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| Aug 25 Thu |
3.13 |
0:30:27 |
0:09:44 |
1.15mi
walked dogs then treadmill, kept HR 126-132. Some bi-triceps. 1 minute plank
& Side Planks |
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| Aug
26 Fri |
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| Aug 27 Sat |
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| Aug
28 Sun |
11.34 |
1:57:37 |
0:10:22 |
Morning Run maintained 120-126 HR. Ran into Tami
& Franklin |
20.75 |
11.3 |
3:29:06 |
125 ft |
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| Aug 29 Mon |
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1.06mi
walked dogs |
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| Aug
30 Tue |
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| Aug 31 Wed |
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| Sep
01 Thu |
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| Sep 02 Fri |
3.02 |
0:26:29 |
0:08:46 |
Maintained
under 132 HR. started watch 0.30mi into run |
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| Sep
03 Sat |
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| Sep 04 Sun |
8.31 |
1:20:42 |
0:09:43 |
Morning
Run low HR + couple efforts and stairs |
11.33 |
8.3 |
1:47:11 |
125 ft |
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| Sep
05 Mon |
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|
30 min Feel Good Ride with Ally Love. Chest, Abductors/Glutes. |
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| Sep 06 Tue |
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| Sep
07 Wed |
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| Sep 08 Thu |
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| Sep
09 Fri |
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| Sep 10 Sat |
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| Sep
11 Sun |
10.10 |
1:39:39 |
0:09:52 |
Beach strand run, kept HR under 132 |
10.10 |
10.1 |
1:39:39 |
82 ft |
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| Sep 12 Mon |
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Walked
dogs 1 mile, then front yard work trimming |
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| Sep
13 Tue |
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| Sep 14 Wed |
3.02 |
0:28:23 |
0:09:24 |
Home
Treadmill |
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| Sep
15 Thu |
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40mi work commute on OneWheel GT |
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| Sep 16 Fri |
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| Sep
17 Sat |
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| Sep 18 Sun |
12.01 |
1:58:42 |
0:09:53 |
Beach
strand run, kept HR under 132 |
15.03 |
12.0 |
2:27:05 |
115 ft |
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| Sep
19 Mon |
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| Sep 20 Tue |
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| Sep
21 Wed |
3.02 |
0:27:55 |
0:09:15 |
Home treadmill w/couple efforts in last mile |
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| Sep 22 Thu |
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| Sep
23 Fri |
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| Sep 24 Sat |
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| Sep
25 Sun |
12.01 |
1:57:46 |
0:09:48 |
Beach strand run, tried maintaining a low HR |
15.03 |
12.0 |
2:25:41 |
128 ft |
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| Sep 26 Mon |
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| Sep
27 Tue |
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| Sep 28 Wed |
3.12 |
0:28:58 |
0:09:17 |
Home
Treadmill |
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| Sep
29 Thu |
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| Sep 30 Fri |
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| Oct
01 Sat |
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| Oct 02 Sun |
8.07 |
1:13:33 |
0:09:07 |
Beach
strand run & some stairs |
11.19 |
8.1 |
1:42:31 |
59 ft |
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| Oct
03 Mon |
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| Oct 04 Tue |
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| Oct
05 Wed |
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| Oct 06 Thu |
3.40 |
0:32:09 |
0:09:27 |
Home
Treadmill, Abductors, Glutes, 40 reverse sit-ups. |
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| Oct
07 Fri |
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| Oct 08 Sat |
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| Oct
09 Sun |
13.10 |
2:02:10 |
0:09:20 |
Long Beach Half-Marathon |
16.50 |
13.1 |
2:34:19 |
246 ft |
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| Oct 10 Mon |
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| Oct
11 Tue |
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| Oct 12 Wed |
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| Oct
13 Thu |
3.01 |
0:27:08 |
0:09:01 |
Treadmill with 3x400m intervals. Core work. |
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| Oct 14 Fri |
3.01 |
0:27:26 |
0:09:07 |
Treadmill,
w/some random efforts. Core & upper body work. |
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| Oct
15 Sat |
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| Oct 16 Sun |
8.46 |
1:30:00 |
0:10:38 |
Trail
run, felt strong today. |
14.48 |
8.5 |
2:24:34 |
758 ft |
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| Oct
17 Mon |
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| Oct 18 Tue |
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| Oct
19 Wed |
3.13 |
0:29:30 |
0:09:25 |
Afternoon TM Run + strength training |
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| Oct 20 Thu |
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| Oct
21 Fri |
3.01 |
0:26:51 |
0:08:55 |
Afternoon home treadmill 5x fartleks in the last 2
miles, strength train |
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| Oct 22 Sat |
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| Oct
23 Sun |
10.23 |
2:08:57 |
0:12:36 |
Trail run, then walked dogs one mile. |
16.37 |
10.2 |
3:05:18 |
2,142 ft |
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| Oct 24 Mon |
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| Oct
25 Tue |
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| Oct 26 Wed |
3.01 |
0:26:45 |
0:08:53 |
Treadmill
with 6xfartleks @ 6:31 pace, core & pushups |
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| Oct
27 Thu |
3.18 |
0:27:34 |
0:08:40 |
Treadmill with 6xfartleks @ 6:31 pace, core &
pushups |
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| Oct 28 Fri |
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| Oct
29 Sat |
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| Oct 30 Sun |
10.02 |
2:33:00 |
0:15:16 |
Trail
run - felt fatigued today, cardio struggle |
16.21 |
10.0 |
3:27:19 |
2,631 ft |
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| Oct
31 Mon |
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| Nov 01 Tue |
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| Nov
02 Wed |
3.06 |
0:28:44 |
0:09:23 |
Afternoon neighborhood run |
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| Nov 03 Thu |
3.11 |
0:26:53 |
0:08:39 |
Afternoon
TM Run. 4x400m sub-7 intervals, core & pushups |
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| Nov
04 Fri |
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| Nov 05 Sat |
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| Nov
06 Sun |
3.11 |
0:26:44 |
0:08:36 |
Treadmill with 6xfartleks @ 6:15 pace, core &
pushups |
9.28 |
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1:22:21 |
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| Nov 07 Mon |
3.03 |
0:25:53 |
0:08:33 |
sprintbok
curved manual oak treadmill in our hotel, more difficult! |
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| Nov
08 Tue |
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| Nov 09 Wed |
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| Nov
10 Thu |
3.12 |
0:26:46 |
0:08:35 |
Treadmill 3x400m @ 6:58, core & pushups, dips |
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| Nov 11 Fri |
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| Nov
12 Sat |
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| Nov 13 Sun |
7.03 |
1:05:40 |
0:09:20 |
TM
First 4mi @ 3% incline +50x reverse sit-ups, 20 seated leg lifts |
13.18 |
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1:58:19 |
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| Nov
14 Mon |
3.26 |
0:31:23 |
0:09:38 |
Treadmill Run 3% incline first 3 miles, 1min plank
& side planks |
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| Nov 15 Tue |
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| Nov
16 Wed |
3.02 |
0:26:29 |
0:08:46 |
Afternoon TM Run, 3 fartleks @ 6:15 and some
core/upper body |
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| Nov 17 Thu |
3.11 |
0:28:00 |
0:09:00 |
TM Run,
kept HR under 132. planks/side planks, pullups, dips, leg lifts |
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| Nov
18 Fri |
3.12 |
0:29:07 |
0:09:20 |
Home TM run |
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| Nov 19 Sat |
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| Nov
20 Sun |
8.01 |
1:18:03 |
0:09:45 |
Home TM, 2mi @ 3% incline, 2mi @ 2% incline |
20.52 |
8.0 |
3:13:02 |
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| Nov 21 Mon |
3.26 |
0:29:56 |
0:09:11 |
TM
First mile @ 2% incline, 50x reverse sit ups, some upper body |
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| Nov
22 Tue |
3.12 |
0:28:46 |
0:09:13 |
Home TM First mile @ 2% incline, 20 push-ups |
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| Nov 23 Wed |
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| Nov
24 Thu |
3.12 |
0:29:35 |
0:09:29 |
Home TM First 1.5 miles @ 3% incline, 20 push-ups,
5 dips to leg lifts. 1min plank/side planks with crunches every 10 secs. 20
seated leg lifts. Some weighted jump rope. |
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| Nov 25 Fri |
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Rt knee
inflammed |
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| Nov
26 Sat |
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Rt knee inflammed |
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| Nov 27 Sun |
3.11 |
0:30:06 |
0:09:41 |
First
2mi @ 3% incline. Right knee. Inflamed since Thurs evening. 1min planks/side planks |
12.61 |
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1:58:23 |
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| Nov
28 Mon |
3.33 |
0:30:50 |
0:09:16 |
TM First mile @ 3% incline |
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| Nov 29 Tue |
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| Nov
30 Wed |
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| Dec 01 Thu |
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| Dec
02 Fri |
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| Dec 03 Sat |
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| Dec
04 Sun |
4.01 |
0:38:40 |
0:09:39 |
First 2mi @ 3% incline. 70 reverse sit-ups, 20
push-ups |
7.34 |
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1:09:30 |
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| Dec 05 Mon |
4.01 |
0:37:39 |
0:09:23 |
First
mile @ 4% incline |
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| Dec
06 Tue |
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| Dec 07 Wed |
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| Dec
08 Thu |
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| Dec 09 Fri |
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| Dec
10 Sat |
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| Dec 11 Sun |
5.02 |
0:52:17 |
0:10:25 |
Morning
4% inclined treadmill Run in minimal shoes. Some upper and 40 reverse sit
ups. 100 jumps with weighted jump
rope. |
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1:29:56 |
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| Dec
12 Mon |
4.02 |
0:41:55 |
0:10:26 |
Morning home treadmill 4% inclined Run, core work
and some upper |
9.04 |
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| Dec 13 Tue |
3.01 |
0:27:01 |
0:08:59 |
treadmill,
minimal shoes, after work. |
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| Dec
14 Wed |
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| Dec 15 Thu |
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| Dec
16 Fri |
3.02 |
0:27:01 |
0:08:57 |
Home TM, first 2.25mi @3% incline. 30 seated leg
lifts, 20 pushups. |
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| Dec 17 Sat |
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| Dec
18 Sun |
3.01 |
0:32:01 |
0:10:38 |
3% inclined home TM run. Feeling tired. |
13.06 |
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2:07:58 |
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| Dec 19 Mon |
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| Dec
20 Tue |
3.12 |
0:30:18 |
0:09:43 |
Home TM, first 1.5mi @3% incline. 50 reverse sit
ups. |
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| Dec 21 Wed |
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| Dec
22 Thu |
3.27 |
0:32:59 |
0:10:05 |
TM, first 2.25mi @3% incline. 20 push-ups, 1min
plank/side planks. |
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| Dec 23 Fri |
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| Dec
24 Sat |
3.11 |
0:29:19 |
0:09:26 |
TM, 20 push-ups, 5 dips to L-sit, couple pull ups,
stretch. |
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| Dec 25 Sun |
4.04 |
0:37:26 |
0:09:16 |
Neighborhood
Christmas run |
13.54 |
|
2:10:02 |
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| Dec
26 Mon |
3.22 |
0:30:11 |
0:09:22 |
Neighborhood run after walking dogs 1.2mi |
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| Dec 27 Tue |
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| Dec
28 Wed |
3.11 |
0:29:56 |
0:09:37 |
First mile at 3% incline, 50 reverse sit ups, 20
push-ups |
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| Dec 29 Thu |
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| Dec
30 Fri |
3.02 |
0:30:43 |
0:10:10 |
First 2mi @3% incline, 70 reverse sit ups, 20
push-ups |
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| Dec 31 Sat |
|
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9.35 |
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1:30:50 |
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| total miles |
557.26 |
93:50:29 |
total hrs |
|
557.27 |
214.5 |
93:50:29 |
19,359 ft |
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