Restarting Running #6

Dinner and the opera after; here's the view from the restaurant.

Another workout in the books.  Things went well.   Phone buttons keep getting pressed.  I'm starting to think about a dedicated watch.

Interval #	Interval Type	Distance (m)	Avg Pace (/500m)
1	Time (1:30)	278	02:41.600
3	Time (1:30)	245	03:03.100
5	Time (1:30)	255	02:55.600
7	Time (1:30)	251	02:58.500
11	Time (6:00)	865	03:28.100

Restarting Running #5

You go your way...

47F, light drizzle; perfect!  After 6 days off my calves felt fine.  Kirsten went very conservative and started out with week #1.  Very smart.  I'm up to Week 3:

CFE WEEK 3 
Run Intervals: week 3: 2x’s per week 

4 Running drills: 
Stable Arm Drill x 3 
Carioca: 3 x 10 both directions 
Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each 
Wall Drill: 3 x 20 on each leg 

1x through of: 
4 x 90sec repeats @ 98 cadence 
1 drill (choice) 
1 x 6 minutes @ 93cadence 


Here's the data:

Interval #	Interval Type	Distance (m)	Avg Pace (/500m)
1	Time (1:30)	295	02:30.900
3	Time (1:30)	278	02:41.700
5	Time (1:30)	253	02:58
7	Time (1:30)	260	02:52.600
11	Time (6:00)	877	03:24.900

MotionX-GPS Track: Burchfield; Last Hurrah?

Hello,

Charles White uses MotionX-GPS on the iPhone and is sharing with you the following track:

Oct 24, 2011 5:10 pm, 57F W7, 64%.

Name:		Burchfield; Last Hurrah?
Date:		Oct 24, 2011 5:10 pm
Map: (valid until Apr 21, 2012)		View on Map
Distance:		6.00 kilometers
Elapsed Time:		25:53.3
Avg Speed:		13.9 km/h
Max Speed:		23.3 km/h
Avg Pace:		04' 19" per km
Min Altitude:		250 m
Max Altitude:		280 m
Start Time:		2011-10-24T21:10:12Z
Start Location:
	Zone:	16T
	Meter Square ID:	FN
	Easting:	97374
	Northing:	19263
End Location:
	Zone:	16T
	Meter Square ID:	FN
	Easting:	97370
	Northing:	19318

 

MotionX-GPS Commonly Asked Questions

1. What is MotionX-GPS?
   MotionX-GPS is the essential GPS application for outdoor enthusiasts. It puts an easy-to-use, state-of-the-art handheld GPS on your iPhone.


2. Can I use MotionX-GPS?
   Sure! MotionX-GPS can be downloaded from the iTunes App Store.


3. How can I display tracks in Google Earth?
   Follow the directions on the Google Earth web site to download and install the Google Earth program. Save the attached "Burchfield Last Hurrah.kmz" file to your computer. Launch Google Earth, select File, Open, and open the saved "Burchfield Last Hurrah.kmz" file.


4. This email was forwarded to me. Where are the attachments?
   Some e-mail programs do not include the original attachments by default when forwarding an e-mail. In this case, the sender must reattach the original files for them to be included.

 

Please contact MotionX customer support with any comments or questions.

All the best,

The MotionX Team

US and Foreign Patents Granted and Pending. Fullpower® is a registered trademark of Fullpower Technologies, Inc. MotionX™ is a trademark of Fullpower Technologies, Inc. © Copyright 2003 - 2011 Fullpower Technologies, Inc. All rights reserved.

ver: ; ref-id: 947845597e39b03c26afab531ab4f879

MotionX-GPS Track: Sleepy Hollow In The Fall

Hello,

Charles White uses MotionX-GPS on the iPhone and is sharing with you the following track:

Oct 22, 2011 3:52 pm, 55F, WSW5, 51%. Lotsa leaves and sticks!

Name:		Sleepy Hollow In The Fall
Date:		Oct 22, 2011 3:52 pm
Map: (valid until Apr 19, 2012)		View on Map
Distance:		19.2 kilometers
Elapsed Time:		1:31:59
Avg Speed:		12.5 km/h
Max Speed:		26.0 km/h
Avg Pace:		04' 47" per km
Min Altitude:		228 m
Max Altitude:		271 m
Start Time:		2011-10-22T19:52:25Z
Start Location:
	Zone:	16T
	Meter Square ID:	GN
	Easting:	11525
	Northing:	57998
End Location:
	Zone:	16T
	Meter Square ID:	GN
	Easting:	11499
	Northing:	57992

 

MotionX-GPS Commonly Asked Questions

1. What is MotionX-GPS?
   MotionX-GPS is the essential GPS application for outdoor enthusiasts. It puts an easy-to-use, state-of-the-art handheld GPS on your iPhone.


2. Can I use MotionX-GPS?
   Sure! MotionX-GPS can be downloaded from the iTunes App Store.


3. How can I display tracks in Google Earth?
   Follow the directions on the Google Earth web site to download and install the Google Earth program. Save the attached "Sleepy Hollow In The Fall.kmz" file to your computer. Launch Google Earth, select File, Open, and open the saved "Sleepy Hollow In The Fall.kmz" file.


4. This email was forwarded to me. Where are the attachments?
   Some e-mail programs do not include the original attachments by default when forwarding an e-mail. In this case, the sender must reattach the original files for them to be included.

 

Please contact MotionX customer support with any comments or questions.

All the best,

The MotionX Team

US and Foreign Patents Granted and Pending. Fullpower® is a registered trademark of Fullpower Technologies, Inc. MotionX™ is a trademark of Fullpower Technologies, Inc. © Copyright 2003 - 2011 Fullpower Technologies, Inc. All rights reserved.

ver: ; ref-id: 271febe3030094dbce8d721ffa486e96

Re-Starting Running #4

Windy and 44F today, I snuck in CFE homework #4 this afternoon.  The calves felt good, but a couple of missteps in the last two intervals did something in the left calf.  Not too serious, but days off are called for.   That works out because I'm on the road all day tomorrow with a busy weekend ahead.  Monday or Tuesday for the next run.

Only one extra sprint due to snafu.

Repeat of the last workout.  Here's the data:

Interval #	Interval Type	Time	Distance (m)	Avg Pace (/500m)
1	Time (1:00)	1:00 AM	171	02:54.800
3	Time (1:00)	1:00 AM	172	02:53.200
5	Time (1:00)	1:00 AM	178	02:46.900
7	Time (1:00)	1:00 AM	148	03:21
9	Time (4:00)	4:00 AM	568	03:30.700
1	Time (1:00)	1:00 AM	190	02:36.600
3	Time (1:00)	1:00 AM	175	02:49.700
5	Time (1:00)	1:00 AM	192	02:34.900
7	Time (1:00)	1:00 AM	164	03:01.300
9	Time (4:00)	4:00 AM	533	03:44.300

Restarting Running #3

Tougher workout today, longer and faster.  Only one extra sprint due to computer snafu.
I'm feeling it a little in the heel cords.  We'll see how they feel by Thursday to see whether I need additional days off.  A relaxed calf is a must!

Same drills:

• 3 x 10 hops
• 3 x 20 each leg pulls
• 3 x 10 each leg lunges

On to week 2:
2 rounds of:

• 4 x 1 minute at tempo = 96
• 1 x 4 minutes at tempo = 91

Here's the data:

Interval #	Interval Type	Distance (m)	Avg Pace (/500m)
1	Time (1:00)	188	02:38.500
3	Time (1:00)	197	02:30.900
5	Time (1:00)	167	02:56.900
7	Time (1:00)	161	03:04.100
9	Time (4:00)	589	03:22.800
11	Time (1:00)	172	02:54.700
13	Time (1:00)	176	02:50.100
15	Time (1:00)	174	02:51
17	Time (1:00)	187	02:38.800
19	Time (4:00)	660	03:01.200

Re-starting Running #2

Same workout, different day.
For the workout, see the earlier post.
The usual snafus getting technology set up.
I finally got it all together (amazing!) and recorded a complete workout.

Here's the data:

Interval #	Interval Type	Distance (m)	Avg Pace (/500m)
1	Time (0:30)	85	02:57.100
3	Time (0:30)	97	02:33.800
5	Time (0:30)	81	03:03
7	Time (0:30)	88	02:48.800
9	Time (1:00)	104	04:41.800
11	Time (2:00)	280	03:33.400
13	Time (0:30)	75	03:15.200
15	Time (0:30)	72	03:23.400
17	Time (0:30)	68	03:40.100
19	Time (0:30)	86	02:54.500
21	Time (1:00)	100	04:52.900
23	Time (2:00)	281	03:32.700

Re-starting Running

I thought now was perfect for running, but I haven't been running except for WODs since Spring.  I thought I'd start with a repeat of CFE homework.  I messed up a bit between the Speedcoach and the metronome, but a lot of good technique work!  I'll do this workout again soon before moving on.

CFE warmup

CFE Homework Week 1

Drills:

• Hops x 3
• Wall drill 3 x 20 each leg
• Forward Lunge 3 x 10 each leg

2 rounds:

• 4 x 30" 95 cadence
• 1 drill
• 1 x 2' 91 cadence

Here's the data:

10:19am - 10:41am

2290m

Interval #	Interval Type			Distance (m)			Avg Pace (/500m)
1	Time (0:30)			81			03:01
3	Time (0:30)			92			02:39.800
5	Time (0:30)			68			03:35.100
7	Time (0:30)			69			03:31.200
9	Time (1:00)			106			04:37.700
11	Time (2:00)			279			03:34.900
13	Time (0:30)			73			03:24.600
15	Time (0:30)			151			01:38.700
17	Time (0:30)			76			03:14
19	Time (0:30)			85			02:53.400
21	Time (1:00)			152			03:14.900
23	Time (2:00)			173			05:43.600