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Training Log Archive: j-man

In the 30 days ending Jun 30, 2010:

activity # timemileskm+m
  Run20 14:19:49 7.21 11.6
  Weight training5 2:23:00
  Rowing Machine2 1:00:00 4.24 6.83
  Bike1 30:00 20.2(1:29) 32.51(55)
  Orienteering1 9:00
  Plyometrics1 5:00
  Total27 18:26:49 31.65 50.94

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Wednesday Jun 30, 2010 #

Run 30:00 [2]
shoes: Salomon SpeedCross 2 2009

Easy run over to Penncrest.
7 PM

Run 1:00:00 intensity: (15:00 @1) + (40:00 @2) + (5:00 @3)
shoes: Salomon SpeedCross 2 2009

TNT. Sandy, Sandy, and Eric. I expected to run slowly with the pack, but for some reason Eric was running a lot, and I was with him. He even did strides. What is that all about?

Sunday Jun 27, 2010 #

11 PM

Note
(sick)

After feeling a little off in the morning, I started to deteriorate a bit through the day. By the plan ride that evening, I was not so hot.

Saturday Jun 26, 2010 #

Note

Cali.

Note

Wedding pictures:

http://www.flickr.com/photos/18115983@N00/sets/721...

Run 12:00 [1]
shoes: Salomon SpeedCross 2 2009

Some running around in the scavenger hunt. Great fun.
8 AM

Run 50:00 intensity: (30:00 @2) + (20:00 @3)
shoes: Salomon SpeedCross 2 2009

Ran from the lodge down Evergreen Road to the Middle Tuolumne River, then east just a little bit on its north bank. And back, which was uphill.
1 PM

Orienteering 9:00 intensity: (2:00 @2) + (1:00 @3) + (6:00 @4)
shoes: Salomon SpeedCross 2 2009

Attempted the sprint, but bailed on control #7. I had gone off the map and was not having fun in the spider webs.

Friday Jun 25, 2010 #

6 PM

Run 45:00 intensity: (15:00 @2) + (30:00 @3)
shoes: Salomon SpeedCross 2 2009

From the Lodge on some fire roads and trails up to Hetch Hetchy Gate and then back on the road. Some more running around the resort at the end. Saw a nice large deer.

It was a long day and I sat next to a guy who was sick on the plane. This would become important later.

Thursday Jun 24, 2010 #

8 PM

Weight training 55:00 [3]
shoes: Saucony Progrid Ride 11/9/2009

My own TNT. Over to Penncrest and around and around.

Wednesday Jun 23, 2010 #

8 PM

Run 1:00:00 intensity: (5:00 @1) + (30:00 @2) + (15:00 @3) + (10:00 @4)

After happy hour at the RCOP.

First Blood was on and it was quite hot.

Up to 6.5mph and 5%.
9 PM

Weight training 30:00 [3]

Monday Jun 21, 2010 #

12 PM

Run 30:00 [3]
shoes: Saucony Progrid Ride 11/9/2009

Level 8 hills, 7mph.

Sunday Jun 20, 2010 #

Event: Mt. Greylock Trail Race
 

Saturday Jun 19, 2010 #

6 PM

Run 30:00 intensity: (10:00 @2) + (12:00 @3) + (8:00 @4) 4.1 mi (7:19 / mi)

http://www.gmap-pedometer.com/?r=3821418

Thursday Jun 17, 2010 #

Run 34:00 [2]

Really tired/hungry today. To Tyler.

Wednesday Jun 16, 2010 #

9 PM

Run 45:00 intensity: (5:00 @1) + (10:00 @2) + (30:00 @3)

At RCOP. 5% and 6.5 mph max.

Weight training 18:00 [3]

Tuesday Jun 15, 2010 #

7 PM

Run 1:00:00 intensity: (20:00 @2) + (30:00 @3) + (10:00 @4)

TNT. Was late and ran by myself. Out and back on the Indian trail. Turned at 27:30 (3.34 miles?) which suggests I was laying it down pretty good.

Monday Jun 14, 2010 #

Note

register for COCs

Rowing Machine 30:00 intensity: (6:00 @2) + (20:00 @3) + (4:00 @4) 6.83 km (4:24 / km)

Sunday Jun 13, 2010 #

Run 50:00 intensity: (20:00 @2) + (15:00 @3) + (15:00 @4)

Felt like I had great legs and lungs, although it was like running in amniotic fluid.

Saturday Jun 12, 2010 #

Event: WCOC picnic and Sprints at Ratlum Mt
 

Bike 30:00 [2] 20.2 mi (1:29 / mi)

Level 9 hills. No towels, so I couldn't run. I generated quite a bit of sweat on the bike anyway.

Wednesday Jun 9, 2010 #

10 AM

Note

Wisdom teeth removed.

Tuesday Jun 8, 2010 #

12 PM

Run 30:00 intensity: (26:00 @2) + (4:00 @3)
shoes: Saucony Progrid Ride 11/9/2009

Level 8 hills.

Monday Jun 7, 2010 #

7 PM

Run 15:00 [1]
shoes: Saucony Progrid Ride 11/9/2009

Ran to MIT with Dasha
8 PM

Run 11:30 intensity: (10:00 @2) + (1:30 @4)
shoes: Saucony Progrid Ride 11/9/2009

Wamup with the CSU gang. Some strides.

Plyometrics 5:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Some dynamic stretching and drills.

Run race 19:19 [4] 5.0 km (3:52 / km)

US Team Time trial with the CSU gang.

Hadn't really expected to run this, but circumstances allowed, so how could I not. I have only run "fast" a few times this year, so I didn't know what to expect. I mostly wanted to not get hurt.

I think we started out too slow, but maybe it was just right for my capabilities. Ian was able to open up at the end. It was nice running with him and Brendan.

Nicely off my PR from 1992 of 17:30ish, but I am not unhappy with this. I didn't get hurt. Of course, the time is bad, but you get what you deserve.

Run warm up/down 8:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Cooldown with the gang.

5K - Splits

Sunday Jun 6, 2010 #

Event: Gay City State Park
 
Event: US Team Official 5K time trial (the first of two trials in 2010)
 
6 PM

Run 50:00 intensity: (20:00 @1) + (10:00 @2) + (15:00 @3) + (5:00 @4)

With Dasha. Across the BU Bridge solo.

Kind of apocalyptic out there with large rootstocks along Storrow.

Saturday Jun 5, 2010 #

Run 30:00 [2]

Easy, across Mass Ave.

Friday Jun 4, 2010 #

8 PM

Run 1:00:00 intensity: (5:00 @1) + (10:00 @2) + (45:00 @3)

RCOP. Max 5% and 6.5 mph, intermediate program.
9 PM

Weight training 30:00 [3]

Tough.

Thursday Jun 3, 2010 #

Rowing Machine 30:00 intensity: (18:30 @2) + (10:00 @3) + (1:30 @4)

6,813 meters. Hot.

Wednesday Jun 2, 2010 #

7 PM

Run 30:00 [3]

Weight training 10:00 [3]

Tuesday Jun 1, 2010 #

6 PM

Run 1:40:00 intensity: (1:00:00 @2) + (40:00 @3)
shoes: Salomon SpeedCross 2 2009

TNT. Since I miraculously got there on time (boss men in the Hamptons), I indulged in the sort of long run that was pretty run of the mill for me last year. While my performance was lacking, the effect was powerful. Down to Lincoln Drive and back on the south bank, rolling through the pseudo-wilderness while painfully aware of my love of orienteering and the orienteering community. Going to WOC for 4 years and then not, and maybe never again is sad. Very depressing.

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