Training Log: October 2005
It's fall, and it feels wonderful!
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I began October with a brief run from my condo in the Central area of Seattle to an area known as Judkins Park, and then headed east across the pedestrian/bicycle bridge alongside I-90. The weather was gorgeous - slightly overcast, temperatures in the 60s, cool, crisp air...what can I say? It feels like autumn! This may be the first time I experience four distinct seasons. October is also significant in that I will turn 27 this month. Being young and in my "prime" reminds me that now is the time to develop positive fitness routines that will hopefully remain with me throughout my life. In addition to running, my husband and I have also been preparing healthier meals. With effort, I am including fresh vegetables and fruits into our dinners, and the meats we are eating are lean and healthily prepared (baked or broiled). The more I run, the more I crave foods with high water content - watermelon and grapes as of late.
To health! To fitness! To autumn! And to what will hopefully be a long, healthy life...
Saturday, October 1:
Goal: To run ~3 miles; to warm up muscles for 10k tomorrow
| Mode | Time | Miles | Pace | Avg HR | Peak HR | Avg Exertion | Calories |
| Outdoors - I-90 bridge/Judkins Park | 0:27:25 | ~3 | ~9:08 | * | * | * | * |
Note: Heart rate monitor strap still being repaired.
Weekly Total Mileage (9/25-10/1): ~14.8 miles
Sunday, October 2: Salmon Days Rotary Run; Issaquah, WA
Goal: To finish this 10k in less than one hour
| Mode | Time | Miles | Pace | Avg HR | Peak HR | Avg Exertion | Calories |
| Outdoor Road Race - Issaquah, WA | 0:52:35 | 6.2 | 8:29 | * | * | * | * |
Mile 1 - 8:42 Mile 2 - 8:04 Mile 3 - 9:21 Mile 4 - 8:24 Mile 5 - 8:15 Mile 6 - 8:12
Final 0.2 miles - 1:37
Note: Heart rate monitor strap still being repaired.
Tuesday, October 4: Intervals! Ran with Daniel and Matt, UW friends and fellow residents
- 2.8 mile warmup run around Green Lake - 25:09
- 400 meters - 1:33.93
- 400 meters cooldown - 2:37.77
- 400 meters - 1:30.19
- 400 meters cooldown - 3:15.83
- did not participate in the third interval, but ran cooldown lap at 2:57.47
- 400 meters - 1:32.38
- 400 meters cooldown - 2:59.43
Monday, October 10:
Goal: 4 miles with <9:50 splits
| Mode | Time | Miles | Pace | Avg HR | Peak HR | Avg Exertion | Calories |
| Treadmill | 0:37:15 | 4.0 | 9:19 | * | * | * | * |
Mile 1 - 9:40 Mile 2 - 9:28 Mile 3 - 9:11 Mile 4 - 8:56
Tuesday, October 11: Intervals! Ran with Daniel
Goal: 4x400m intervals, each <1:40
Warm-Up Run:
| Mode | Time | Miles | Pace | Avg HR | Peak HR | Avg Exertion | Calories |
| Outdoor Track | 0:25:50 | 3.0 | 8:37 | 154 (includes intervals) | 184 (during intervals) | * | 583 |
- 400 meters - 1:32.38
- 400 meters cooldown - 2:31.15
- 400 meters - 1:37.23
- 400 meters cooldown - 2:43.52
- 400 meters - 1:37.62
- 400 meters cooldown - 2:38.97
- 400 meters - 1:36.74
- 400 meters cooldown - 2:59.17
Thursday, October 13:
Goal: brisk 5 miles
| Mode | Time | Miles | Pace | Avg HR | Peak HR | Avg Exertion | Calories |
| Treadmill | 0:45:23 | 5.0 | 9:05 | * | * | * | * |
Mile 1 - 9:38 Mile 2 - 9:28 Mile 3 - 9:03 Mile 4 - 8:49 Mile 5 - 8:26
Saturday, October 15:
Goal: 7 mile run for distance training
| Mode | Time | Miles | Pace | Avg HR | Peak HR | Avg Exertion | Calories |
| Treadmill | 1:03:36 | 7.0 | 9:09 | 146 | 166 | 75.67% | 784 |
Mile 1 - 9:48 Mile 2 - 9:36 Mile 3 - 9:19 Mile 4 - 9:04 Mile 5 - 8:51 Mile 6 - 8:36
Mile 7 - 8:23