Sunday, 7/26/2020 to Saturday, 8/1/2020

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked 0 times for 0 miles this week (at least according to Garmin).
I ran 3 times for 11.35 miles this week.
I biked 4 times for 51.51 miles this week.
I took 34,368 this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight. I now have to enter this into Garmin manually ever since the "Great Garmin Outage of 2020" ... :-(.

Sunday, 7/26/2020

1031 steps, 46/100 resting/peak HR, 9:18 hr sleep, 173.5 lbs, 4 floors climbed

bike: 12.92 miles, 1:07:07, 11.6 avg mph, 17.0 max mph, 69 feet elevation gain, 96 avg HR, 108 max HR, 75F, 55% RH, 5 mph W wind gusting to 13 mph, mostly sunny

I got out for a bike ride. My knees weren't up to for a run. It was a breezy day and it seemed that there was a headwind in both directions on my out and back "Out to East Manitou Rd" route. There were a lot of bicyclists out and some were faster than I was. I was passed by several of them. I was definitely slower on the way back.

Monday, 7/27/2020

9264 steps, 47/147 resting/peak HR, 7:47 hr sleep, 174.0 lbs, 9 floors climbed

run: 3.75 miles, 33.29, 8:56 pace, 85 feet elevation gain, 136 avg HR, 80F, 72% RH, 16 mph ESE wind gusts, mostly sunny

bike: 9.24 miles, 45:12, 98 feet elevation gain, 12.3 avg mph, 20.6 max mph, 106 avg HR, 132 max HR, 81F, 76% RH, 1 mph WSW wind gusting to 29 mph, mostly cloudy

I got out for an early morning run. It was warm and humid already but it was forecast to get much worse during the day. Garmin is coming back up! It was still loading slow this morning but Garmin Connect does load. My knees felt OK. My splits were: 8:56, 8:31, 9:37 and 8:32 over the last 0.75 mile. I also got out for a quick (and windy) bike ride after an early supper.

Tuesday, 7/28/2020

1649 steps, 47/110 resting/peak HR, 7:13 hr sleep, 172.2 lbs

bike: 13.45 miles, 1:12:15, 62 feet elevation gain, 11.2 avg mph, 16.1 max mph, 94 avg HR, 120 max HR, 74F, 74% RH, 6 mph WNW wind gusting to 16 mph, mostly sunny

A sunrise selfie from the old Crescent Beach restaurant

I got out for an early morning bike ride. There seemed to be a headwind both ways. I pooped out on the way back.

Wednesday, 7/29/2020

7071 steps, 53/148 resting/peak HR, 8:20 hr sleep, 174.7, 8 floors climbed

run: 3.75 miles, 33:12, 8:51 pace, 72 feet elevation gain, 134 avg HR, 71F, 75% RH, 4 mph SSW wind gusting to 14 mph, mostly cloudy

I got out for an early morning run. My knees ached when I started. I was stubborn so I just kept going and got it done. My splits were: 9:04, 8:32, 9:13 and 8:30 over the last 0.75 miles.

Thursday, 7/30/2020

7162 steps, 49/115 resting/peak HR, 6:43 hr sleep, 174.2 lbs, 4 floors climbed

bike: 13.41 miles, 1:05:48, 59 feet elevation gain, 12.2 avg mph, 20.3 max mph, 103 avg HR, 13 max HR, 69F, 90% RH, calm, partly cloudy

I got out for an early morning bike on my usual "Out to East Manitou Rd" route. I pooped out a bit on the way back but sucked it up a bit and got it done. I didn't have time to shower ... so I went in straight to work. Some things on a printer have to be replaced periodically to get them running reliably.

 Friday, 7/31/2020

6694 steps, 49/145 resting/peak HR, 8:36 hr sleep, 175.1 lbs, 5 floors climbed

run: 3.85 miles, 33:56, 8:49 pace, 85 feet elevation gain, 160 avg cadence, 134 avg HR, 148 max HR, 70F, 81% RH, calm, mostly sunny

I got out for an early morning run ... like I have done in one way or another for the past month or so. I think I am on an exercise streak (walk, run, bike) steak. I kept it in a nice and steady ... a "get it done" pace. Anyway ... my splits were: 9:26, 8:34, 8:47 and 8:25 over the last 0.85 mile.

Well ... it's the end of July so it's it's stat time:

I walked 6 times for 10.35 miles, 1.73 miles/walk.

I ran 15 times for 43.17 miles, 2.88 miles/run

I biked 17 times for 220.55 miles, 12.97 miles/bike.

I took 158,047 steps during July.

I completed the Summer Around the Finger Lakes 11 Lake Virtual Tour of 408.2 miles (June 1st to July 23rd). 72nd out of 1331 with 16 walks for 30.7 miles, 13 runs for 32.87 miles and 26 bikes for 344.63 miles.

Saturday, 8/1/2020

1497 steps, 53/121 resting/peak HR, 9:40 hr sleep, 174.3 lbs, 1 floor climbed

bike: 15.90 miles, 1:17:16, 12,4 avg mph, 19.5 max mph, 164 feet elevation gain, 109 avg HR, 130 max HR, 74F, 64% RH, 7 mph S wind, mostly sunny

I got out for a late morning bike ride and my "Out to East Manitou Rd and around" route. I saw Tom Murphy on the run ... shirtless ... of course.

My darling wife, Christine, and I watched a doubleheader of "How to Train Your Dragon" and "How to Train Your Dragon 2"

Sunday, 7/19/2020 to Saturday, 7/25/2020

I walked 1 times for 1.05 miles this week.
I ran 3 times for 11.85 miles this week.
I biked 3 times for 34.59 miles this week.
I took 30,194 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 7/19/2020

6691 steps, 52/144 resting/peak HR, 7:03 hr sleep, 176.5 lbs, 5 floors climbed
run: 3.85 miles, 35:36, 9:14 pace, 69 feet elevation gain, 133 avg HR, 168 avg cadence, 80F, 65% RH, 2 mph SW wind gusting to 16 mph, sunny

I got out early for a slightly longer run on my "Out by the pier" route. I walked a bit on the slight uphill on Greenleaf Rd. My splits were: :16, 8:4, 10:06 and 8:41 over the last 0.85 mile.

Monday, 7/20/2020

4163 steps, 52/119 resting/peak HR, 7:50 hr sleep, 176.2 lbs, 1 floor climbed
bike: 13.4 miles, 1:08:16, 11.8 avg mph, 17. max mph, 69 feet elevation gain, 94 avg HR, 75F, 58% RH, 2 mph W wind gusting to 16 mph, mostly sunny

I got out for an early morning ride on my "Out to East Manitou Rd". I barely got home in time to punch in to start my work-from-home Monday at Ricoh.

Tuesday, 7/21/2020

7965 steps, 51/141 resting/peak HR, 8:33 hr sleep, 177.4 lbs, 4 floors climbed
run: 4.75 miles, 43:07, 9:04 pace, 85 feet elevation gain, 131 avg HR, 71F, 72% RH,  9 mph W wind, mostly cloudy

I upped the distance on my "Out on the pier" route. I took it nice and easy. My left knee ached a bit but I kept it going. My splits were: 9:24, 8:58, 9:05, 9:06 and 8:44 over the last 0.85 mile.

Wednesday, 7/22/2020

7213 steps, 49/141 resting/peak HR, 7:06 hr sleep, 177.6 lbs, 4 floors climbs
run: 3.25 miles, 29:10, 8:58 pace, 69 feet elevation gain, 132 avg HR, 70F, 95% RH, calm, overcast with a light sprinkle

There was a real light sprinkle when I stepped outside so I thought twice about doing my usual bike today. The forecast from Dark Sky Weather on Alexa was for 30 minutes of light rain. So ... I changed it up and did a slow Around the Block run instead of a ride on potentially slick pavement. . My splits were: 9:23, 8:48, 8:51 and 8:23 over the last 0.25 mile.

Thursday, 7/23/2020

No Garmin step, HR, hr sleep, lbs or floors climbed recorded due to the Garmin outage.
bike: 9.32 miles, 45:49, 12.2 avg mph, 20.8 max mph, 144 feet elevation gain, 101 avg HR, 121 max HR, 72F, 94% RH, 5 mph SW wind, overcas

The reader might notice that this is a Strava map instead of a Garmin map. Well ... Garmin got hit with a WastedLocker ransomware attack and is down.. There is a Bleeping Compute link here about it. Hopefully Garmin had good backups if they don't pay the ransom of $10 million USD.

I got out for a short bike ride before my work-from-home day at Ricoh began. I thought that I had completed my Summer Around the Finger Lakes challenge of 408.2 but I really wasn't because I had duplicate entry on 7/9.

Friday, 7/24/2020

1881 steps, 45/93 resting/peak HR, no hr sleep data, 3 floors climbed
bike: 11.87 miles, 59:55, 11.9 avg mph, 31.3 max mph, 236 feet elevation gain, 106 avg HR, 134 max HR,  72F, 89% RH, calm, mostly cloudy

I got out for a quick bike before my work-from-home day at Ricoh. This time the first 7.83 miles of my ride completed my Summer Around the Finger Lakes 11 Lake virtual tour of 408.2 miles, link here. I have been entering my walks, runs and rides since June 1st.

Summer Around The Finger Lakes 11 Lake Virtual Tour Stats - Walk: 16 for 30.7 miles, 1.92 miles/walk; Run: 13 for 32.87 miles, 2.53 miles/run; Bike: 26 for 344.63 miles, 13.25 miles/bike.

This sign changes from time to time to other COVID-19 messages

A minor scrape

I found out that you can scrape your leg if you aren't careful when going out all the way to the end of pier. The light stands on top of a concrete footing about knee high. I brushed against it and got a few minor scrapes. It could have been worse.

Saturday, 7/25/2020

2281 steps, 48/94 resting/peak HR, 6:38 hr sleep, 1 floor climbed
walk: 1.05 miles, 15:18, 14:36 pace, 20 feet elevation gain, 89 avg HR, 117 max HR, 83F, 45% RH, 2 mph NW wind.


I felt like a slug all day so I went for a quick walk. Maybe I will feel better tomorrow. Life can sometimes get the better of me.

Sunday, 7/12/2020 to Saturday, 7/18/2020

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked 2 times for 5.15 miles this week.
I ran 3 times for 9.55 miles this week.
I biked 3 times for 43.97 miles this week.
I took 35,447 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 7/12/2020

1099 steps, 54/133 resting/peak HR, 8:23 hr sleep, 176.0 lbs, 4 floors climbed
bike: 16.18 miles, 1:28:21, 11.0 avg mph, 27.6 max mph, 410 feet elevation gain, 107 avg HR, 79F, 63% RH, 1 mph WNW wind gusting to 15 mph, partly cloudy

I was going to head west on the LOSP trail and do my usual bike route but decided to head east instead. I made up a route that took me out to the pond past Rochester Zoo and back. It was a bit long. The path along the Genesee River was quite populated so I had to weave around slower bicyclists and walkers. It would have been better to start earlier on this route.

Monday, 7/13/2020

5555 steps, 54/153 resting/peak HR, 8:25 hr sleep, 176.5 lbs, 2 floors climbed
run: 3.15 miles, 27:08, 8:36 pace, 49 feet elevation gain, 140 avg HR, 160 avg cadence, 71F, 83% RH, 5 mph SW wind gusting to 9 mph, mostly cloudy

I didn't want to be a slug before I started my work-from-home day with Ricoh so I got out for another 5K run. I took it nice and easy ... one foot in front of the other. My knees felt a bit cranky at first but I kept going ... just out and back ... and got it done. My splits were: 8:49, 8:36, 8:27 and 8:15 over the last 0.15 mile. Hmm ... a negative split.

Tuesday, 7/14/2020

6664 steps, 47/121 resting/peak HR, 7:46 hr sleep, 3 floors climbed
bike: 11.9 miles, 1:00:07, 11.9 avg mph, 27.3 max mph, 233 feet elevation gain, 100 avg HR, 68F, 88% RH, 3 mph W wind gusting to 12 mph, mostly sunny
walk: 2.0 miles, 31:55, 15:57 pace, 39 feet elevation gain, 83 avg HR, 74F, 81% RH, 6 mph WNW wind gusting to 17 mph, mostly sunny

A sunrise selfie from the pier (not so good)

I got out early for a nice bike ride to the Genesee River pier to greet the sunrise and then around. I got out later in the morning to post a letter at the USPS office at Lake Ave-Latta Rd.

Wednesday, 7/15/2020

5348 steps, 55/157 resting/peak HR, 8:59 hr sleep, 174.7 lbs, 2 floors climbed
run: 3.15 miles, 27:17, 8:39 pace, 56 feet elevation gain, 137 avg HR, 68F, 81% RH, 5 mph SW wind, sunny

I got out for an early morning 5K before my work-from-home day at Ricoh. The joy is that I can start my work day still sweating from my run ... lol!

Thursday, 7/16/2020

3675 steps, 51/110 resting/peak HR, 8:17 hr sleep, 175.1 lbs, 2 floors climbed
bike: 13.41 miles, 1:09:01, 11.7 avg mph, 18.6 max mph, 82 feet elevation, 92 avg HR, 77F, 71% RH, 1 mph S gusting to 12 mph, cloudy

Friday, 7/17/2020

11487 steps, 51/147 resting/peak HR, 7:57 hr sleep, 176.8 lbs, 8 floors climbed
run: 3.25 miles, 28:31, 8:46 pace, 82 feet elevation gain, 160 avg cadence, 137 avg HR, 73F, 85% RH, 8 mph W wind gusting to 22 mph, overcast
walk: 3.15 miles, 48:44, 15:29 pace, 56 feet elevation gain, 90 avg HR, 76F, 68% RH, 8 mph W wind gusting to 22 mph. sunny

Saturday, 7/18/2020

1619 steps, 52/128 resting/peak HR, 3:44 hr sleep (I was asleep for more than that), 175.8 lbs, 1 floor climbed
bike: 15.89 miles, 1:13:06, 13.0 avg mph, 22.6 max mph, 157 feet elevation gain, 114 avg HR, 72F, 56% RH, 8 mph SSW wind gusting 13 mph, mostly sunny

I got out kind of early for a nice bike ride out to East Manitou Rd and then a meander back to Janes Rd, Island Cottage and the LOSP trail. I kept it up uptemp at 13.0 mph. Nice!

My darling wife, Christine, started to watch a Freeform "Twilight Thirst-a-thon" of all the Twilight movies ... the Edward and Bella and Jacob triangle!

Sunday, 7/5/2020 to Saturday, 7/11/2020

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked 4 times for 6.2 miles this week.
I ran 3 times for 7.25 miles this week.
I biked 2 times for 29.47 miles this week.
I took 44.358 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 7/5/2020

1465 steps, 51/129 resting/peak HR, 8:06 hr sleep, 173.3 lbs, 2 floors climbed
ride: 16.04 miles, 1:20:22, 12.0 avg mph, 24.0 max mph, 171 feet elevation gain, 107 avg HR, 73F, 62% RH, 9 mph W wind, partly cloudy

I got out at 9 AM for a longer bike ride. I went out all the way on the pier. I observed social distancing in Ontario Beach Park ... but it was quite early too.

I relaxed with the usual two mugs of coffee. Then my darling wife, Christine, and I showered for our first outdoor dining in the COVID-19 era. 

Tati, David, Christine and I (right to left)

We met up with my youngest son, David, and his girlfriend, Tati, at the Pelican's Nest. We got there first and got seated at an outdoor table on the deck. Masks were required going into the restaurant and walking around but we could take them off once we sat down. We both got the feeling that their social distancing was iffy at best ... wink and hope for the best. We gave David and Tati the choice seats facing the water. We had a good talk and dinner. David and Tati showed off their new tattoos. David had a diamond shape on his right forearm and Tati had a cobra that wrapped around her right thigh. Wow!

Monday, 7/6/2020

10997 steps, 51/143 resting/peak HR, 8:10 hr sleep, 174.7 lbs, 4 floors climbed
run: 2.05 miles, 17:53, 8:43 pace, 59 feet elevation gain, 131 feet elevation gain, 77F, 61% RH, 5 mph SSE wind, sunny

I got out early before my work-from-home day at Ricoh for a little longer run of two miles instead of one. My knees ached a bit but I felt no pain. My splits were: 8:54 and 8:34. Just a simple out and back ... two miles ... and done.

Tuesday, 7/7/2020

6446 steps, 50/120 resting/peak HR, 7:40 hr sleep, 175.8 lbs, 4 floors climbed
bike: 13.43 miles, 1:13:01, 11.0 mph, 30.9 max mph, 217 feet elevation gain, 92 avg HR, 78F, 70% RH, 9 mph SE wind, sunny

A sunrise selfie from the pier

I woke up before 4 AM I think ... and couldn't get back to sleep. I heard Christine go to the bathroom ... then I heard the birds start chirping ... I finally looked at the clock at 4:49 AM. I got out on the bike at 6 AM. I headed toward the pier on the LOSP trail and saw Tom Butler at Latta Ave end. I looped around on Beach Ave, Edgemere Dr and Island Cottage. I got up to 30.9 mph on the hill at Edgemere Dr and Dewey Ave. I saw Tom Butler again as he was exiting the LOSP trail at Island Cottage. We both chuckled when we saw each other the second time. I headed up to Janes Rd and did an out and back. I ran out of energy on the way back on Janes Rd. But ... I kept going and got it done.

Wednesday, 7/8/2020

6138 steps, 54/140 resting/peak HR, 7:50 hr sleep, 175.6 lbs, 1 floors climbed
run: 2.05 miles, 18:22, 8:57 pace, 52 feet elevation gain, 132 avg HR, 73F, 81% RH, calm, partly cloudy
walk: 1.05 miles, 17:40, 16:53 pace, 13 feet elevation gain, 5 feet elevation gain, 73F, 81% RH, calm, partly cloudy

A sunrise selfie from Greenleaf Rd overlooking the Lakeshore Country Club

I got out early for a double ... a 2.05 mile run followed by a 1.05 mile walk. It was warm and muggy but really oppressive. My run splits were: 9:07 and 8:48. I didn't want to go inside yet so I took a walk. I stopped to look at some flowers behind one of the townhouses. Our mini flower garden is doing pretty well.

Thursday, 7/9/2020

5277 steps, 51/129 resting/peak HR, 7:08 hr sleep, 174.4 lbs, 6 floors climbed
bike: 11.92 miles, 57:20, 12.5 avg mph, 30.5 max mph, 213 feet elevation gain, 108 avg HR, 77F, 74% RH, 3 mph SSW wind gusting to 7 mph, sunny

A sunrise selfie from the pier

I got out early to take a bike ride. I went all the way out on the Genesee River pier and around. I got up to 30.5 mph on the hill at Edgemere Drive and Dewey Ave. There wasn't too many people out. My knees felt good and all went well.

It got really oppressive in the afternoon when it got up to 97F at the ROC airport

Friday, 7/10/2020

6811 steps, 52/108 resting/peak HR, 8:34 hr sleep, 174.3 lbs, 4 floors climbed
walk #1: 2.05 miles, 29:04, 14:12 pace, 49 feet elevation gain, 88 avg HR, 78F, 74% RH, 7 mph S wind, sunny
walk #2: 1.05 miles, 16:06, 15:22 pace, 13 feet elevation gain, 86 avg HR, 86F, 64% RH, feels like 92F, 7 mph E wind, mostly sunny

It was oppressively warm and muggy when I stepped outside for my run .... and I knew that I would overheat if I ran ... so I didn't. I got out for a 2 mile walk and got back just before my work-from-home started on Friday. I got out later in the morning for another mile walk when I took my latest NetFlix DVD to the USPS drop box at Greenleaf Rd. It was very muggy. Today was the 6th day of our July 2020 heat wave: highs of 90, 90, 93, 90, 97 and 93. Wow!

Saturday, 7/11/2020

7224 steps, 48/147 resting/peak HR, 6:46 hr sleep, 175.7 lbs, 9 floors climbed
run: 3.15 miles, 28:07, 8:55 pace, 39 feet elevation gain, 136 avg HR, 78F, 79% RH, 2 mph NE wind,partly cloudy

I originally stepped out for a 2.05 mile run ... but I thought that I could do a 5K. So ... I did. it was just slightly less oppressively humid than yesterday. Just a nice and easy out and back to Dewey Ave on the LOSP trail. My splits were: 9:01, 8:59 and 8:53 and 8:09 over the last 0.15 mile.

My darling wife, Christine, went out for a COVID-19 test today ... and I don't really know how I feel about it. The facts ... she told me about it the day before, it was at MCC at 9:30 AM,  she was in and out without leaving her car in 15 minutes and will get the results in 5 business days. She has not been isolating herself from me ... so there is that too. She said that she has been feeling a bit off. She had not been presenting any classic COVID-19 symptoms that I had been aware of ... so huh?? UPDATE: SHE FOUND OUT 2 DAYS LATER THAT SHE IS NEGATIVE.