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Training Log Archive: RJM

In the 30 days ending Apr 30, 2005:

	activity	#	time	miles		km		+m
	BikeCommute	7	5:25:00
	Trail Run	5	5:11:13	23.4		37.66		942
	Running	5	2:47:48	5.4		8.69		40
	Stationary Bike	4	2:09:45
	Orienteering	2	1:54:48	5.72	(20:05)	9.2	(12:29)	410	12 /	24c	50%
	Bicycle	2	1:40:30	28.8	(3:29)	46.35	(2:10)
	Exercise Machine	1	15:00
	Catching Features	3	1:45
	Total	24	19:25:49	63.32		101.9		1392	12 /	24c	50%
averages - sleep:7.5 rhr:45 weight:183.3lbs

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Friday Apr 29, 2005 #

Trail Run (Off-trail) 30:00 [2]
slept:7.0 shoes: Brooks Adrenaline GTS5

Scout for garlic mustard at BNP, all off trail

Wednesday Apr 27, 2005 #

Stationary Bike warm up/down 30:00 [2]
ahr:140 rhr:47 slept:7.5 weight:184lbs

gym- 20+ 10

Exercise Machine (stairmaster) 15:00 [4]
ahr:175 max:192

intervals - hr estimated from a few 10s counts

Tuesday Apr 26, 2005 #

Stationary Bike 30:00 [2]
ahr:142 slept:7.5 weight:184lbs

busy day at school - just snuck this in

Catching Features (1 hr= 60 sec) 30 [1]

Monday Apr 25, 2005 #

Catching Features 30 [1] ****
slept:6.0 (rest day)

Sunday Apr 24, 2005 #

Stationary Bike (rollers) 39:45 [2]
slept:9.0

Snowy (!) outside, needed at home. Played mankala with natalie while riding.

Catching Features (1hr=>1min translation) 45 [1] ***

Saturday Apr 23, 2005 #

Trail Run 1:09:46 [3] 7.7 mi (9:04 / mi) +222m 8:19 / mi
ahr:156 slept:8.0 shoes: Brooks Adrenaline GTS5

home-memorial-towpath-meriman, back.

Friday Apr 22, 2005 #

Stationary Bike 30:00 [2]
slept:7.0

at milwaukee hilton

Wednesday Apr 20, 2005 #

Running 29:30 [3]
slept:6.0 shoes: Brooks Adrenaline GTS5

commute school to mechanics in major thunderstorm.

Running 31:48 [3]
shoes: Brooks Adrenaline GTS5

Commute - canyon trail off trail to towpath. felt sluggish. Gorgeous weather

Tuesday Apr 19, 2005 #

BikeCommute 45:00 [2]
rhr:42

from steve's sunoco

Monday Apr 18, 2005 #

BikeCommute 50:00 [2]
rhr:46 slept:8.0

commute, big blowout flat on way home, had to walk to memorial parkway to have karen pick me up

Sunday Apr 17, 2005 #

Running warm up/down 24:30 [2] 2.9 mi (8:27 / mi)
slept:6.5 weight:182lbs shoes: Brooks Adrenaline GTS5

warmup to twinpine, tempo along market-castle-garmin-pp to memorial. at pp had to drop down a notch.

Running tempo 17:00 [4] 2.5 mi (6:48 / mi) +40m 6:29 / mi
shoes: Brooks Adrenaline GTS5

twinpine-castle-garmin-pp to memorial.

Saturday Apr 16, 2005 #

Bicycle 39:00 [3] 11.3 mi (3:27 / mi)
rhr:48 slept:7.5

rose-mull-whitepond-copley-schocalog-frank-home. cool/cold am, had to rush home because of busy schedule.

Thursday Apr 14, 2005 #

Trail Run long 1:24:03 [3] 7.7 mi (10:55 / mi) +510m 9:03 / mi
rhr:42 slept:8.0 shoes: Brooks Adrenaline GTS5

Buckeye trail North from snowville rd to group shelter (Ottawa), back. distance and climb from computer map

Tuesday Apr 12, 2005 #

Running warm up/down 37:00 [3]
weight:183lbs shoes: Brooks Adrenaline GTS5

warmup at school (postoffice, back), cooldown, jogging between intervals

Running intervals (includes jog between) 8:00 [5]
shoes: Brooks Adrenaline GTS5

school -intervals build up / down- 100, 200, 400, 800,400, 200, 100. times:23, 38, 1:22, 3:01, 1:22, 41, 20. jog =dist after each. 20 min warmup, 7 down, 11 recovery. sunny, felt good, but haven't done this in.forever. Time here is only for the fast parts

Monday Apr 11, 2005 #

BikeCommute 50:00 [3]
rhr:44 slept:8.0

Sunday Apr 10, 2005 #

Trail Run long 1:14:24 [3] 8.0 mi (9:18 / mi) +210m 8:36 / mi
rhr:48 slept:8.0 shoes: Brooks Adrenaline GTS5

Memorial-dogpark road-towpath-merriman, back. Tried hard to go very easy and slow. RKnee slightly sore after finished, but ok after an hour. probably 9+minute pace.

Saturday Apr 9, 2005 #

Bicycle 1:01:30 [3] 17.5 mi (3:31 / mi)
slept:7.0

Copley circle etc.

Friday Apr 8, 2005 #

Trail Run 45:00 [3]
slept:7.0 shoes: Brooks Adrenaline GTS5

BNP - looking for garlic mustard sites (8:30AM). Went on most trails. Beautiful, clear, warm. Nothing really flowering. Did some fartlek (on next entry).

Trail Run intervals 8:00 [5]

fartlek - 2x~150, 4x~400.

Wednesday Apr 6, 2005 #

BikeCommute 50:00 [2]
rhr:43 slept:6.5

Tuesday Apr 5, 2005 #

BikeCommute 50:00 [2]
slept:8.0

Monday Apr 4, 2005 #

BikeCommute 40:00 [2]
slept:8.0

Sunday Apr 3, 2005 #

Orienteering race 1:03:37 [4] **** 5.5 km (11:34 / km) +240m 9:30 / km
spiked:6/12c slept:8.0 shoes: Adidas Supernova Trail

Flying Pig Day 2. Green. Had trouble getting started, but good contact with map most of time, and didn't realize my fear of losing it on the long legs. Several times had trouble in the circle finding the correct feature. At 50 minutes started to stumble and act tired and confused. Slowed down, and did better, but need to work on a bit longer endurance. Beautiful clear and warm day, muddy, wet from yesterday.

Running warm up/down 10:00 [2]
shoes: Adidas Supernova Trail

Saturday Apr 2, 2005 #

Orienteering race 51:11 [4] **** 3.7 km (13:50 / km) +170m 11:15 / km
spiked:6/12c slept:8.5 shoes: Adidas Supernova Trail

Flying Pig Day 1 Green. Rainy, windy, cold, wet, MUDDY. Much to my surprise, stayed in contact with map almost the whole way, was very happy with performance. Not too much slipping considering the conditions. Turned map upside down on control 11, perhaps because I was tired.

Running warm up/down 10:00 [2]
shoes: Adidas Supernova Trail

Friday Apr 1, 2005 #

Event: Flying Pig IX (US Team Trials)

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