Run, 6mi Track

November 9th, 2009 By:Keith Granger

2mi warmup, 3 x 1mi @ 6:00, 1mi cooldown

Workout:

  • Type: Run
  • Date: 11/09/2009
  • Time: 06:14:23
  • Total Time: 00:46:39.98
  • Max Heart rate: 113
  • Calories: 718
  • Distance: 6.26 miles
  • Average Pace: 7:27.2/mile
  • Max Pace: 5:10.88/mile
  • Ascent: 842.5 ft
  • Descent: 847.22 ft

Trail Run

November 8th, 2009 By:Keith Granger

With Yogi.

Workout:

  • Type: Run
  • Date: 11/08/2009
  • Time: 10:12:03
  • Total Time: 00:37:36.12
  • Calories: 458
  • Distance: 3.91 miles
  • Average Pace: 9:36/mile
  • Max Pace: 7:15.31/mile
  • Ascent: 1,035.68 ft
  • Descent: 1,010.45 ft

Run, 13 mi

November 6th, 2009 By:Keith Granger

Loop Trail before work.

Workout:

  • Type: Run
  • Date: 11/06/2009
  • Time: 05:47:23
  • Total Time: 1:40:13.03
  • Calories: 1545
  • Distance: 13.01 miles
  • Average Pace: 7:42.13/mile
  • Max Pace: 5:42.53/mile
  • Ascent: 1,666.88 ft
  • Descent: 1,657.42 ft

Cycle, Trainer

November 5th, 2009 By:Keith Granger

Carmichael’s Time Trial DVD

Workout:

  • Type: Cycle
  • Date: 11/05/2009
  • Time: 17:00:00
  • Total Time: 1:00:00.00
  • Calories: 499

Swim, 30 min

November 3rd, 2009 By:Keith Granger

Workout:

  • Type: Swim
  • Date: 11/03/2009
  • Time: 05:30:00
  • Total Time: 00:30:00.00
  • Calories: 210
  • Distance: 880 yd
  • Average Pace: 3:24.55/100yd

Run, 6 mi, w/ 3@6:15

November 2nd, 2009 By:Keith Granger

Loop Trail at Lunch

Workout:

  • Type: Run
  • Date: 11/02/2009
  • Time: 11:21:50
  • Total Time: 00:51:11.04
  • Calories: 758
  • Distance: 6.54 miles
  • Average Pace: 7:49.36/mile
  • Max Pace: 5:16.34/mile
  • Ascent: 1,045.15 ft
  • Descent: 1,036.08 ft

Cycle 18 mi

November 1st, 2009 By:Keith Granger

Lincoln Rock

Workout:

  • Type: Cycle
  • Date: 11/01/2009
  • Time: 15:22:49
  • Total Time: 1:08:46.83
  • Calories: 1135
  • Distance: 18.08 miles
  • Average Speed: 15.78 mph
  • Max Speed: 30.79 mph
  • Ascent: 1,411.65 ft
  • Descent: 1,427.02 ft

Run, 13 mi

October 30th, 2009 By:Keith Granger

Loop trail at lunch. Faster pace than I’m used to.

Workout:

  • Type: Run
  • Date: 10/30/2009
  • Time: 12:31:02
  • Total Time: 1:39:14.44
  • Calories: 1560
  • Distance: 13.08 miles
  • Average Pace: 7:35.12/mile
  • Max Pace: 6:04.72/mile
  • Ascent: 1,807.97 ft
  • Descent: 1,830.83 ft

Swim

October 29th, 2009 By:Keith Granger

First Time. I didn’t drown! I thought for sure I was going to though.

Workout:

  • Type: Swim
  • Date: 10/29/2009
  • Time: 06:00:00
  • Total Time: 1:00:00.00
  • Calories: 568

Run, 10 mi

October 28th, 2009 By:Keith Granger

Dark, Raining.

Workout:

  • Type: Run
  • Date: 10/28/2009
  • Time: 06:17:09
  • Total Time: 1:28:34.26
  • Calories: 1185
  • Distance: 10 miles
  • Average Pace: 8:51.25/mile
  • Max Pace: 6:41.18/mile
  • Ascent: 1,339.22 ft
  • Descent: 1,471.69 ft

Panther Circuit

October 27th, 2009 By:Keith Granger

Workout:

  • Type: Strength Training
  • Date: 10/27/2009
  • Time: 06:00:00
  • Total Time: 1:00:00.00
  • Calories: 394

Run, 10 mi

October 26th, 2009 By:Keith Granger

Dark and Raining

Workout:

  • Type: Run
  • Date: 10/26/2009
  • Time: 05:58:26
  • Total Time: 1:32:38.25
  • Calories: 1218
  • Distance: 10.29 miles
  • Average Pace: 8:59.91/mile
  • Max Pace: 6:32.57/mile
  • Ascent: 1,196.5 ft
  • Descent: 1,232.37 ft

Trail Run, 6.5 mi

October 25th, 2009 By:Keith Granger

With Yogi

Workout:

  • Type: Run
  • Date: 10/25/2009
  • Time: 10:52:58
  • Total Time: 1:02:47.59
  • Calories: 805
  • Distance: 6.51 miles
  • Average Pace: 9:38.37/mile
  • Max Pace: 2:38.17/mile
  • Ascent: 2,106.02 ft
  • Descent: 2,072.12 ft

Run, 14 mi

October 23rd, 2009 By:Keith Granger

Raining

Workout:

  • Type: Run
  • Date: 10/23/2009
  • Time: 08:40:00
  • Total Time: 2:00:51.30
  • Calories: 1620
  • Distance: 14.01 miles
  • Average Pace: 8:37.67/mile
  • Max Pace: 6:25.05/mile
  • Ascent: 1,795.39 ft
  • Descent: 1,737.44 ft

Trail Run, 4 mi

October 22nd, 2009 By:Keith Granger

With Yogi

Workout:

  • Type: Run
  • Date: 10/22/2009
  • Time: 16:44:32
  • Total Time: 00:40:16.29
  • Calories: 449
  • Distance: 3.89 miles
  • Average Pace: 10:21.44/mile
  • Max Pace: 7:47.04/mile
  • Ascent: 962.72 ft
  • Descent: 977.31 ft

Run, 10mi

October 21st, 2009 By:Keith Granger

10 mile run in the dark morning rain - sort-of fun.

Workout:

  • Type: Run
  • Date: 10/21/2009
  • Time: 05:45:00
  • Total Time: 1:24:30.00
  • Calories: 1135
  • Distance: 10 miles
  • Average Pace: 8:27.04/mile

Panther Circuit

October 20th, 2009 By:Keith Granger

First time - I’m sore!

Workout:

  • Type: Strength Training
  • Date: 10/20/2009
  • Time: 12:00:00
  • Total Time: 1:00:00.00
  • Calories: 394

Run, 10mi

October 19th, 2009 By:Keith Granger

Workout:

  • Type: Run
  • Date: 10/19/2009
  • Time: 12:00:00
  • Total Time: 1:24:30.00
  • Calories: 1135
  • Distance: 10 miles
  • Average Pace: 8:27.04/mile

Trail Run, 4mi

October 18th, 2009 By:Keith Granger

Horselake with Yogi

Workout:

  • Type: Run
  • Date: 10/18/2009
  • Time: 10:00:00
  • Total Time: 00:36:00.00
  • Calories: 420
  • Distance: 4 miles
  • Average Pace: 8:59.73/mile

Run, 14 mi

October 17th, 2009 By:Keith Granger

Workout:

  • Type: Run
  • Date: 10/17/2009
  • Time: 09:00:00
  • Total Time: 2:00:00.00
  • Calories: 1612
  • Distance: 14 miles
  • Average Pace: 8:34.29/mile