I ran 4 times this week, 15.3 miles.
I didn't bike indoors this week.
I biked 3 times this week, 40.43 miles.
I took 38,564 steps this week according to my Garmin Venu smartwatch.
My Venu 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.
WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.
WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.
Walk/Run/Bike electronics: Garmin Venu (backup on the bike) and Shockz Air bone conduction headphones (discontnued on Shockz website).
Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.
I almost always don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I bought them at about a 40% discount.
BTW, I am on a 739 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/2). There were more than a few days when a mile was all I could walk or limp.
COVID-19: I've had the same blurb about COVID-19 for about 2+ years with some varying details. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.
Sunday, 7/3/2022
2684 steps, 40/144 resting/max HR, 7:58 hours sleep, 179.5 pounds (down 0.6), 15 floors climbed
Run: 4.5 miles, 41:57, 9:19 pace, 96 feet elevation gain, 135/147 avg/max HR, 155/165 avg/max cadence, 65F, 60% RH, 12 mph NW win, mostly sunny
Shoes: Brooks Adrenaline GTS20 grey: 228.40 miles
I got out for a little longer "Out by the pier and around" route. I felt OK until mile 3 when I just ran out of energy. I picked it up after that and ran home. I found that my Garmin Venu went all screwy with its GPS track right after I turned south on Greenleaf Rd to head home. Weird ... I have run hundreds of times and it hadn't done that before. The mileage and pace were correct though.
Monday, 7/4/2022
960 steps, 41/113 resting/max HR, 7:53 hours sleep, 178.4 pounds (down 1.1), 6 floors climbed
Bike: 15.54 miles, 1:05:52, 14.2/22.3 avg/max mph, 103 feet elevation gain, 102/116 resting/max HR, 26/33 avg/max respiration, 57/75 avg/max cadence, 55F, 88% RH, 7 mph WSW wind, sunny
I got out on a bit longer "Out to East Manitou Rd and around" route. I had trouble with 2 sets of electronics. I couldn't get my Garmin Venu to pair up with my Shockz Air headphones so I had to go with Spotify from my cell. Then I couldn't get my Garmin Edge to pair with my Garmin Varia rearview radar. I didn't find this out until I had a car right behind me on Long Pond Rd. I stopped to try to get it pair up again but no joy. I had to remember to check my rearview mirror. Luckily there wasn't much traffic on my route at 7 to 8 AM on a holiday.
Tuesday, 7/5/2022
7345 steps, 41/155 resting/max HR, 7:12 hours sleep, 179.9 pounds (down 1.5), 26 floors climbed
Run: 3.1 miles, 27:19, 8:29 pace, 19 feet elevation gain, 145/162 avg/max HR, 157/170 avg/max cadence, 77F, 84% RH, 7 mph SSW wind, cloudy (thankfully)
Shoes: Brooks Adrenaline GTS20 grey: 231.50 miles
I had the Run Our River 5K - July race in the evening so I didn't go out before work. It was weird. I just puttered around before work. I got ready after work ... easy peasy after over 100 5Ks. It took 17 minutes to get down to the race venue: Parkway, I-390S, I-490W, Plymouth Ave, Exchange St to the Exchange Sports Bar. I was there one hour early so I just sat and waited.
I took an itty-bitty unrecorded warm up run of maybe 1/4 mile before the race. It was warm and very humid so I carried my water bottle. It was cloudy so we weren't baked by the sun. And ... we were off! I eased into what I thought was a slow race pace. And ... mile 1 was 8:17! I slowed a bit and just hung on. I walked the small hill up to the Ford St bridge. I think that I could pick up 20 seconds if I didn't walk there. Anyway ... I got back up to a slow race pace. I was just a bit tired. I felt like I was barely moving but I was running so ... I kept going. And ... done in 26:17 officially.
I did OK. My splits were 8:14, 8:40, 8:36 and 7:50 over the last 0.1 mile. I guess I was running faster than I thought. I was 53rd out of 108 and 4th out of 10 in my M 60-69 age group, link here.
Wednesday, 7/6/2022
2968 steps, 43/104 resting/max HR, 7:41 hours sleep, 178.8 pounds (down 1.1), 15 floors climbed
Bike: 11.46 miles, 50:02, 13.7/20.4 avg/max mph, 94/110 avg/max HR, 25/31 avg/max respiration, 57/75 avg/max cadence, 66F, 88% RH, 6 mph W wind, overcast
I got out a bit after 6 AM on my "Out by Long Pond Rd and around" route. I am getting to like it since I can get done with it and my stretching by about 7:15 AM. Then I get have a mug of coffee, blog and catch up on email before my mostly work from home (WFH) at Ricoh starts at 8 AM.
Thursday, 7/7/2022
6154 steps, 41/143 resting/max HR, 7:29 hours sleep, 180.3 pounds (up 1.5), 20 floors climbed
Run: 3.15 miles, 27:31, 8:44 pace, 62 feet elevation gain, 130/146 avg/max HR, 157/165 avg/max cadence, 57F, 94% RH, 3 mph SW wind, sunny
Shoes: Brooks Adrenaline GTS20 grey: 234.65 miles
I got out on my usual "Out to Clematis St" route that included the Secret Sidewalk. Lake Ontario was like a sheet of glass. I did OK with a 8:44 pace.
Friday, 7/8/2022
2763 steps, 43/110 resting/max HR, 7:15 hours sleep, 180.6 pounds (up 0.3), 12 floors climbed
Bike: 13.43 miles, 57:43, 14.0/18.4 avg/max mph, 45 feet elevation gain, 96/113 avg/max HR, 26/32 avg/max respiration, 56/76 avg/max cadence, 66F, 80% RH, 6 mph WSW wind, mostly cloudy
I got out on my "Out to East Manitou Rd" route. I hadn't been out this way in a week so I wanted to what had changed. Well ... not a lot. The ponds seemed to have some more algae and I saw the Braddock Bay swimmers just heading into the water at 6:37 AM. Just another beautiful ride along the 3 ponds (Buck, Long and Cranberry) and Lake Ontario.
Saturday, 7/9/2022
10749 steps, 42/138 resting/max HR, 8:41 hours sleep, 180.3 (down 0.3), 14 floors climbed
Run: 4.55 miles, 41:39, 9:09 pace, 64 feet elevation gain, 128/140 avg/max HR, 154/167 avg/max cadence, 63F, 68% RH, 12 mph ENE wind, sunny
Shoes: Brooks Adrenaline GTS20 grey: 239.2 miles
I got out on my slightly longer, "Out by the pier and around" route. Well ... I had no energy whatsoever this morning. I just couldn't maintain any sort of run pace which lead to multiple (9!!!) walk breaks to catch my breath. A blah run! My splits were 8:56, 8:58, 9:21, 9:37 and 8:42 over the last 0.55 mile.
