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Wednesday Run 06:00 am

July 1, 2009 by gregshore.

Best run I’ve had in a while. My leg has been swollen in the past but is not swollen this morning. Everything feels pretty good.

Activity
Route: – Elev. Avg: 10 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 07/01/09 Up/Downhill: [+118/-118]
Time: 06:41 AM Difficulty: 1.8 / 5.0
 
Weather: Fair
  75 F temp; 72% humidity
  78 F heat index; winds W 9 mph
Performance
Distance: 2.91 miles Goal: 3 miles
Time: 0:41:19
Speed: 4.2 mph Attained: 97%
Pace: 14' 11 /mi
Calories: 462
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 14' 03 -0' 08 4.3 +0.0 +4 ft
2 14' 23 +0' 12 4.2 -0.1 +6 ft
end 14' 09 -0' 02 4.2 +0.0 -9 ft
Versus average of 14' 11 min/mile

Posted from bimactive.com

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Monday Run 05:50 am

June 29, 2009 by gregshore.

A little better than I have been running. I used a heart rate monitor to make sure I was pushing myself without being stupid. Felt pretty good yesterday after Saturday’s run/walk. I wake up with a lot of stiffness which usually tends to work itself out.

Activity
Route: – Elev. Avg: 10 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 06/29/09 Up/Downhill: [+131/-131]
Time: 06:34 AM Difficulty: 1.9 / 5.0
 
Weather: Sunny
  79 F temp; 85% humidity
  84 F heat index; winds WSW 7 mph
Performance
Distance: 2.94 miles Goal: 3 miles
Time: 0:44:01
Speed: 4.0 mph Attained: 98%
Pace: 14' 58 /mi
Calories: 453
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 15' 09 +0' 11 4.0 -0.0 +3 ft
2 15' 30 +0' 32 3.9 -0.1 -3 ft
end 14' 13 -0' 45 4.2 +0.2 0 ft
Versus average of 14' 58 min/mile

Posted from bimactive.com

Posted in Greg's Runs | No Comments »

Sunday Swim

June 28, 2009 by gregshore.

  • 300 m warm up
  • 10 x 50m - hard effort, 40 sec rest in between
  • 300m - medium effort, concentrating on form
  • 500m - cool down

The 50m hard efforts felt pretty good and the time for each effort remained consistent to the end.

Posted in Drills, Cross Training | No Comments »

Saturday Run 05:02 am

June 27, 2009 by gregshore.

Pretty slow, I didn’t get to run the whole way. I walked the last 5 miles. Next time.

Activity
Route: – Elev. Avg: 11 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 06/27/09 Up/Downhill: [+226/-226]
Time: 08:22 AM Difficulty: 3.4 / 5.0
 
Weather: Sunny
  81 F temp; 74% humidity
  86 F heat index; winds W 9 mph
Performance
Distance: 9.95 miles Goal: 13' 53 min/mi pace
Time: 3:19:51
Speed: 3.0 mph Attained: 69%
Pace: 20' 05 /mi
Calories: 1334
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 14' 55 +1' 02 4.0 -0.3 -3 ft
2 17' 14 +3' 21 3.5 -0.8 +6 ft
3 25' 58 +12' 05 2.3 -2.0 0 ft
4 ** ** ** ** ** ft
5 18' 59 +5' 06 3.2 -1.2 -7 ft
6 20' 24 +6' 31 2.9 -1.4 +4 ft
7 21' 21 +7' 28 2.8 -1.5 -10 ft
8 21' 16 +7' 23 2.8 -1.5 +3 ft
9 24' 11 +10' 18 2.5 -1.8 0 ft
end 26' 05 +12' 12 2.3 -2.0 +4 ft
Versus goal of 13' 53 min/mile
** Insufficient data to calculate this split

Posted from bimactive.com

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Wednesday Run 06:01 am

June 17, 2009 by gregshore.

Activity
Route: – Elev. Avg: 10 ft
Location: Charleston, SC, Elev. Gain: +0 ft
Date: 06/17/09 Up/Downhill: [+118/-118]
Time: 06:45 AM Difficulty: 1.5 / 5.0
 
Weather: FLOOD WARNING UNTIL WED JUN 17 2009 09:47 PM EDT
  71 F temp; 97% humidity
  71 F heat index; winds N 4 mph
Performance
Distance: 2.94 miles
Time: 0:44:01
Speed: 4.0 mph
Pace: 14' 58 /mi
Calories: 451
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 14' 35 -0' 23 4.1 +0.1 +3 ft
2 14' 42 -0' 16 4.1 +0.1 +6 ft
end 15' 37 +0' 39 3.8 -0.2 -10 ft
Versus average of 14' 58 min/mile

Posted from bimactive.com

Posted in Greg's Runs | No Comments »

3 Boot Camps and 1 Workout

June 17, 2009 by gregshore.

Boot Camp on Monday was a lot of running. The end of the class was mostly abs. Monday night’s beginner class was a warm up and then a one mile time trial to gauge everybody’s fitness level. I ran with a few folks who were having problems going. It’s hard when you’re starting out and you don’t believe you can do it. The last 30 minutes was a bit relentless - about 30 minutes on the roof in the sun and toward the end I was nauseated. Did I mention, I ran two miles before Boot Camp began.Tuesday Boot Camp was mostly indoors with exception of a brief run on the roof. It had been storming that morning, so I don’t think anybody wanted to roll around in the puddles on the tennis courts. Each Marine then took turns leading everyone in exercising. They picked what they wanted and didn’t matter what the previous guy had done. That was a sweat fest.I have discovered that my lower abdominal muscles are not as healed as I thought they were and now I’m back to working on rehabbing them again.Tuesday evening I spent 30 minutes on the arc trainer and then 30 minutes on a seated step trainer. The step trainer was awful. It was really hard to get my heart rate up without pounding on my joints.

Posted in Cross Training, Boot Camp | No Comments »

Saturday Run 07:36 am

June 13, 2009 by gregshore.

Activity
Route: – Elev. Avg: 0 ft
Location: Mount Pleasant, SC, Elev. Gain: +0 ft
Date: 06/13/09 Up/Downhill: [+0/-0]
Time: 08:25 AM Difficulty: 0 / 5.0
 
Weather: FLOOD WARNING UNTIL SAT JUN 13 2009 09:06 PM EDT
  77 F temp; 83% humidity
  81 F heat index; winds WSW 7 mph
Performance
Distance: 3.38 miles Goal: 15' 00 min/mi pace
Time: 0:49:05
Speed: 4.1 mph Attained: 103%
Pace: 14' 31 /mi
Calories: 529
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- goal actual +/- goal
1 13' 55 -1' 05 4.3 +0.3 – ft
2 15' 11 +0' 11 4.0 -0.0 – ft
3 14' 29 -0' 31 4.1 +0.1 – ft
end 14' 21 -0' 39 4.2 +0.2 – ft
Versus goal of 15' 00 min/mile

Posted from bimactive.com

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Thursday Boot Camp

June 11, 2009 by gregshore.

Good workout this morning. Part 1 - 7 Push-ups, 7 Bends & Thrust, 7 Squats, 7 Flutter Kicks - as many as you can. Part 2 - Run - I don’t how long we ran or how far I ran but we ran. Part 3- Body bars. Big fun.

Posted in Boot Camp | No Comments »

Wednesday Workout and Boot Camp

June 10, 2009 by gregshore.

The morning workout was a FAIL situation. I started out to run a few miles, my running partners were no shows, my body ached, and I felt sorry for myself, so after a mile I turned around and walked back to the gym. Then I got on the arc trainer. This workout would be better left for another time.

I went back to the gym in the evening and hopped on the arc trainer for 30 minutes and then did the Boot Camp workout. I was with a fine group during the group portion of the exercise. Everybody was pushing themselves and giving 100%.

Posted in Cross Training, Boot Camp, Greg's Runs | No Comments »

Walk 05:00 PM

June 9, 2009 by gregshore.

Walked with my friend, Allan, over and back on the bridge. Took it easy. I have a bum knee - Allan’s having problems with his calf.

Activity
Route: – Elev. Avg: 10 ft
Location: Mount Pleasant, SC Elev. Gain: +0 ft
Date: 06/09/09 Up/Downhill: [+49/-49]
Time: 05:00 PM Difficulty: 2.5 / 5.0
 
Weather: A Few Clouds
  86 F temp; 63% humidity
  92 F heat index; winds SE 5
Performance
Distance: 5.39 miles
Time: 1:50:00
Speed: 2.9 mph
Pace: 20' 41 /mi
Calories: 773
Map

 

Posted from bimactive.com

Posted in Greg's Runs | No Comments »

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