Dean
Monday-April 2nd, 2012. Ft Eustis Mc C. Fit Center. 20minutes weights.
- Miles:
- 1488 total / 0 in 2013
- Goal:
Improve overall health; cut body fat 2-3%, PRs in 5K-10M, run 10 or more PTC GP Races, incooperate core/strength training .... Track= 400/800 in 2012???
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Dean logged 1488 miles.
Last workout about 1 year ago. Help get them back on track!
Entries
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FIT
Monday-April 2nd, 2012. Ft E... 00:20
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VELO
great Monday-April 2nd, 2012. Ft E... 16.26 mi 00:45 21.7mph pace
Monday-April 2nd, 2012. Ft Eustis Mc C. Fit Center. 45min on bike machine, 16.25miles. 20min weight. (Bike Mach 16.25miles). (20min weights).
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RUN
good Sunday-April 1st. Newport Ne... 5.3 mi 00:56 10:32 pace
Sunday-April 1st. Ran the Newport News Park Bike Trail. Recovery 5.3miles. 55:54. 840cal. 3:26 / 10:34 / 10:14 / 10:14 / 3min s-r-r / 9:56 / 8:22.
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walk
31March, Saturday – RACE DAY ... 1.5 mi 00:25 16:40 pace
31March, Saturday – RACE DAY in Richmond, VA. Ukrops Monument Ave.
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FIT
good 31March, RACE DAY in Richmond... 4.4 mi 01:15 17:02 pace
31March, Saturday – RACE DAY in Richmond, VA. Ukrops Monument Avenue 10K.
4.4mile warmup walk and jog. 10K race - 44:02-chip time. -
FIT
good 31March, Saturday – RACE DAY ... 10 km 00:44 07:05 pace
31March, Saturday – RACE DAY in Richmond, VA. Ukrops Monument Avenue 10K.
4.4mile warmup walk and jog. 10K race - 44:02-chip time. -
RUN
29 March, Thursday. Ft Eisti... 4.5 mi 00:40 08:53 pace
29 March, Thursday. Ft Eistis Track. Run day somewhere in the medium to easy effort, with some speed and miles. 2 mile WUp in 19minutes (305cal). 12 min stretch. Next was a 2.48mile(gps) effor... read more
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FIT
00:20
27March, Tuesday. XT Day and weights: Mc C Fit Center. 20min weights
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VELO
great 27March, Tuesday. McC Fit Cen... 15 mi 00:45 20.0mph pace
27March, Tuesday. XT Day and weights: Mc C Fit Center. 45min bike machine, 20min weights. Welt exhausted all morning- not refreshed. Might try to sleep in tomorrow and do the 1000’s on Thursday... read more
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RUN
great 26March, Monday (RDO). Plan i... 6.5 mi 00:55 08:27 pace
26March, Monday (RDO). Plan is: Week 10, Run w.o. #1; 1m-wup, 2ST, 1EZ, 1ST, 1EZ, 2ST, 1cooldown. Did on Ft Eustis Treadmill (Anderson Fld Hse). 1mile warmup-11:00, 2miles (ST) at 6:54, 1at 8:38... read more
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walk
good 25March, Sunday, Litter Gette... 1.5 mi 01:00
25March, Sunday. Road my bike on race trail. 1st Litter Gitter for PTC. Walk 1.5miles.
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VELO
25March, Sunday. Road my bik... 15 mi 01:14 12.2mph pace
25March, Sunday. Road my bike on race trail; 2 x the Freedom 8K course and 1 x on the YBF 5K Course. 15-16miles. Then to my 1st Litter Gitter for PTC. 6:13a.m. 15.02miles. 2017cal. 74min. 12... read more
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walk
24March, Saturday. Support YV... 2 mi 00:40 20:00 pace
24March, Saturday. YVR 8Miler. Walk 2miles for photo op.
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VELO
24March, Saturday 5.5 mi 00:23 14.3mph pace
24March, Saturday. YVR 8Miler. Went to start of race for photos and, and pedaled to M4.5 for more photos (Yorkton Victory Run 8Miler, in Newport News Park). 9:10a.m. bike from Boat rental parking ... read more
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RUN
great 24March, Saturday. Ft Eusti... 5.5 mi 01:00 10:54 pace
24March, Saturday. Ft Eustis Track-4x1200 with 400RI (10-20 and 10 WUp and CDwn)., Did 3 x 1200 at speed. Did not want to wear myself down so an tapering a bit this week due to Saturday’s race (1... read more
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VELO
good 23 March, Friday. Ft Eustis... 20 mi 01:30 13.3mph pace
23 March, Friday. Ft Eustis. XT w.o. #2; Bike Day and strength. (Bike 20miles)???
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FIT
alright 22MAR12, Thursday-1mileWUp, .... 1.5 mi 00:17 11:20 pace
22MAR12, Thursday Run W.O. #2. did a 1mile WUp (10:30), 5min stretch....0.2M r/r/walk....0.3mile CDwn walk
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RUN
good 22MAR12, Thursday-Ft Eustis M... 6 mi 00:45 07:26 pace
22MAR12, Thursday Run W.O. #2. Plan is 7 miles at 7:23 (long Tempo). 5:05 a.m. did a 1mile WUp (10:30), 5min stretch. 5miles at 7:24(setting). Then 0.2miles walk/recovery. The 6th mile at 7:20.... read more
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FIT
great Home-Fake P90X. 00:40
ok. 30minutes on easy exercise/drills. 10min post-stretch. Rainy Spring Morn'.
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RUN
great 20March-Tuesday. TreadyRun-WU... 3.25 mi 00:30 09:13 pace
20March-Tuesday. Tready run at Ft Eustis McC. Center. Week #9, Run W.O. #1. Warmup .75 on local teack and .5 on Tready (1.25m-11min). Cooldown of 2miles on local track in 19min.
