Sunday, ,9/6/2020 to Saturday, 9/12/2020

I walked once for 2.05 miles this week (at least according to Garmin).

I ran 2 times this week for 6.3 miles
I biked 4 times for 55.52 miles this week.
I took 25,371 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.

RUNNING: My left knee has issues with running. I can walk, bike ... and run (sometimes).

Sunday, 9/6/2020

966 steps, 51/117 resting/peak HR, 8:27 hr sleep, 180.6 lbs, 1 floors climbed

bike: 13.35 miles (estimated), 1:00:00 (estimated according to RoadID), 13.35 mph (estimated), 

Here is the RoadID eCrumb and the manual Garmin below: 

I know I turned on my Garmin this morning ... but I looked at my Garmin at mile 10 on my bike on my usual route and saw the time instead of my mileage. Oops! So RoadiD eCrumb will have to suffice. It was at 1:00:18 when I got back so I estimate 13.35 miles at 1:00:00 since I turn it on first and off last when I get home. The eCrumb is just for my wife (who was still asleep) and my kids (probably still sleep) to track me while I am out. Anyway ... my usual bike on my usual bike. It was cooler this morning so I wore pants and a long/short sleeve tech. Another beautiful sunrise on my usual route between Lake Ontario and three ponds (Buck, Long and Cranberry).

Monday, 9/7/2020

5644 steps, 50/144 resting/peak HR, 9:15 hr sleep, 179.9 lbs, 7 floors climbed

run: 3.15 miles, 27:32, 8:44 pace, 26 feet elevation gain, 136 avg HR, 146 max HR, 161 avg cadence, 70F, 72% RH, 4 mph SW gusting to 24 mph, cloudy

I woke up to the sound of the wind around 6 AM ... and the the rain. (UPDATE: I learned later that the Rochester airport had a peak wind gust of 60 mph). It sounded cold and raw so I just stayed in bed. I got a bit bored while I checked my email and Facebook. I stepped outside a bit after 9 AM and found that it was warm (not cold) and windy. So ... I got out for a steady 5K. Just one foot in front of the other. My splits were: 8:55, 8:46, 8:35 and 8:13 over the last 0.15 mile. A negative split is always sweet!

Tuesday, 9/8/2020

2780 steps, 47/121 resting/peak HR, 7:00 hr sleep, 179.5 lbs, 4 floors climbed

bike: 13.36 miles, 58:32, 13.7 avg mph, 19.7 max mph, 62 feet elevation gain, 109 avg HR, 128 max HR, 66F, 80% RH, 5 mph E wind gusting to 11 mph, cloudy

I got out for an early morning bike. I was glad that my bike light was charged for the first half of the ride. There weren't too many people people out ... I think I saw 2 walkers and 2 bicyclists.

Andy Ciaio & Wilt Alston (no idea of who is who)

I found the above picture off of Andy's Facebook page. He pulled it off of the Oak Tree Half Marathon page. The Oak Tree Half Marathon went virtual but encouraged runners to run the actual course during the week around Labor Day. Andy and Wilt ran the course together and a photographer caught a picture of them. Andy thinks they were around mile 4. I have run this course twice ... my first half in 2006 and 2015. I always have hated this course ... a lot of it is a dirt road with a lot of small rocks to avoid. Ahh ...the memories of running 40 half marathons.

Wednesday, 9/9/2020

8139 steps, 44/105 resting/peak HR, no sleep data, 178.8 lbs, 4 floors climbed

walk: 2.05 miles, 29:49, 14:33 pace, 49 feet elevation gain, 85 avg HR, 99 max HR, 64F, 100% RH, 3 mph NE wind gusting to 9 mph, overcast

I didn't sleep well so I didn't have much energy plus I had to be at work onsite at 8 AM. I opted for a brisk 2 mile walk. Just an out on Greenleaf Rd down to Beach Ave and back.

Thursday, 9/10/2020

1009 steps, 49/130 resting/peak HR, 6:13 hr sleep, 178.5 lbs, 2 floors climbed

bike: 13.32 miles, 56:20, 13.7 avg mph, 20.2 max mph, 49 feet elevation gain, 115 avg HR, 138 max HR, 66F, 100% RH, calm with SE gusts to 9 mph, a bit of fog, partly cloudy

I got out a bit after 6 AM into the pre-dawn darkness. My headlight was needed as I set out. I met another bicyclist with their headlight lighting their way as I headed onto the LOSP Trail heading west. There weren't too many people out: I met 3 bicyclists, 4 walkers and 1 runner.

I took this picture of the sunrise on the way back on the LOSP Trail just before I got to Dewey Ave. I see a lot of stuff when I am out in the morning ... 

Friday, 9/11/2020

5636 steps, 45/143 resting/peak HR, 6:49 hr sleep, 177.8 lbs, 3 floors climbed

run: 3.15, 28:16, 8:58 pace, 49 feet elevation gain, 131 avg HR, 145 max HR, 56F, 90% RH, 6 mph NNE wind gusting to 19 mph, cloudy

I was up at 5:30 AM in the pre-dawn darkness. It was a run day so I waited a bit until I could see. I am not running as far now so I just ran a 5K out to Dewey Ave and back. I do what I can with what I can. I have learned ... don't push it so I didn't. My splits were: 9:27, 9:00, 8:33 and 8:03 over the last 0.15 mile.. A negative split ... best achieved when you start slow I guess.

Saturday, 9/12/2020

1197 steps, 45/111 resting/peak HR, 8:06 hr sleep, 178.4 lbs, 1 floor climbed

bike: 15.49 miles, 1:12:26, 12.8 avg mph, 18.6 max mph, 154 feet elevation gain, 104 avg HR, 121 max HR, 48F, 87% RH, 1 mph S wind gusting to 6 mph, sunny

A bit colder so I wore a bit more and went a bit farther. I wore long pants, long sleeve tech and Brooks jacket  I added my Brooks beanie at the mailbox at the Greenleaf Rd ... my ears were cold! I saw some of the Bagel Bunch runners on Janes Rd.

Christine and I lazed around all day. Christine says that she took me out to Red Lobster in 1977 for my birthday when we were going out long ago ... before we broke up, had separate marriages, raised kids, divorces. I just remember that I didn't know how to eat shelled seafood like lobster because I had never eaten it before. Well ... I provided the idea of having takeout from Red Lobster. We decided to each have their Lobster, Shrimp and Salmon combo. I entered the order, she provided the debit card info and I did the driving ... teamwork!

my dinner - sides of baked potato and Caesar salad

Christine's dinner - sides of baked potato and green beans

I tell you ... it was 43 years between Christine buying me a Red Lobster birthday dinner. It was just as good ... mmm!