Training Log Archive: JonDIn the 7 days ending Aug 10, 2009:
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Monday Aug 10, 2009 #
bike (road) 44:26 [3] 12.3 mi (16.6 mph)
down to burlington and back via the bike path. (on the mountain bike)
run intervals 22:00 [5]
shoes: New Balance 473
30 sec on/off x 4
1.high knees
2.butt kickers
3. power skip
4. horse trot
5. bounding
6. run sideways
7. race walk
8. one leg hop
9. run backwards
10. squat jump
normal sprint
1.high knees
2.butt kickers
3. power skip
4. horse trot
5. bounding
6. run sideways
7. race walk
8. one leg hop
9. run backwards
10. squat jump
normal sprint
Sunday Aug 9, 2009 #
run (trail) 1:19:00 [3] 9.53 mi (8:17 / mi)
shoes: Vasque trail runners
cloudy and very windy in Vermont. (tailwind on the way out/ headwind on way back) http://www.gmap-pedometer.com/?r=3099341
Saturday Aug 8, 2009 #
Event: CNYO's 19th Annual Rogaine
Note
(rest day)
travelling to vermont
Friday Aug 7, 2009 #
swim 34:20 [3] 1.0 mi (34:20 / mi)
this is my real pace. slow, but not as slow as the 40 min. I usually assume.
run (road) 36:55 [3] 4.4 mi (8:23 / mi)
shoes: New Balance 473
sunny clear and pleasant in DC (not your typical August day).
Thursday Aug 6, 2009 #
run (road) 50:47 [3] 5.5 mi (9:14 / mi)
shoes: New Balance 473
overcast, humid and relatively cool in DC. same run as tuesday. felt OK, but I had extra time b/c had to stop for the restroom. fortunately there was one at the washington monument.
gym (weights) 12:00 [2]
shoes: New Balance 473
run (treadmill) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: New Balance 473
just keeping M company at the gym
Wednesday Aug 5, 2009 #
gym (core workout) 30:00 [3]
shoes: New Balance 473
back still hurts
gym (weights) 20:00 [2]
shoes: New Balance 473
forgot my swim stuff. this workout agitates my back but I think its still good
bike (stationary) 42:00 [3]
max:140 shoes: New Balance 473
450 cal. avoiding the spin bike b/c of my back
Tuesday Aug 4, 2009 #
run (road) 48:42 [3] 5.6 mi (8:42 / mi)
shoes: New Balance 473
very hot and humid in DC. felt overheated and tired. "bridges" run: http://www.gmap-pedometer.com/?r=3066996