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Training Log Archive: RJM

In the 30 days ending Apr 30, 2006:

	activity	#	time	miles		km		+m
	Running	11	5:57:17	4.0		6.44
	Bicycle	4	3:36:34	31.4		50.53
	Trail Run	3	3:04:26	6.5		10.46		303
	Orienteering	2	2:42:54	8.89	(18:20)	14.3	(11:23)	565	21 /	44c	47%
	Exercise Machine	3	1:23:45
	other	1	45:00
	Strength	2	20:00
	Total	22	17:49:56	50.79		81.73		868	21 /	44c	47%
averages - sleep:7.6 rhr:47 weight:177.9lbs

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Sunday Apr 30, 2006 #

Running warm up/down 30:00 [2]
slept:7.0 weight:176lbs shoes: Brooks Adrenaline GTS6

Castle-garman loop - pushed 3 places.

Running 11:55 [4]
ahr:164 max:223 shoes: Brooks Adrenaline GTS6

42:25 total
split 1 11:12 149 warmup
split 2 2:26 163 push clubhouse-market
split 3 2:46 145
split 4 4:34 163 push market-garman
split 5 6:16 152
split 6 4:55 165 push garman-memorial
split 7 10:00 154

Saturday Apr 29, 2006 #

Trail Run hills 57:33 [3] 6.5 mi (8:51 / mi) +303m 7:44 / mi
ahr:160 max:233 slept:7.0 weight:177lbs shoes: Brooks Adrenaline GTS6

home-cascade stairs. Good flowering. Includes 1min checking lupines (not near flowering).

Thursday Apr 27, 2006 #

Running 40:00 [2]
shoes: Brooks Adrenaline GTS6

in tucson, easy with mary

Tuesday Apr 25, 2006 #

Running 40:00 [2]
slept:7.0 shoes: Brooks Adrenaline GTS6

In Tucson with Mary.

Monday Apr 24, 2006 #

Bicycle warm up/down 45:00 [3]

Thurmont to sand run hill, recovery

Bicycle intervals (uphill) 10:15 [4]
ahr:163

Intervals at sand run/thurmont.
2:02(159 HR), 200(167), 2:00 (163), 205(164), 208(164). kept rpms up first 3, tried staying in 1 gear 4th, then spun 5th.

Sunday Apr 23, 2006 #

Bicycle 1:03:18 [3] 18.95 mi (3:20 / mi)
ahr:148 max:233 slept:8.0 weight:178lbs

Hale farm, indigo lake

Friday Apr 21, 2006 #

Trail Run hills 1:08:03 [3]
ahr:148 max:221 slept:8.0 weight:174.5lbs

Merriman-schumacher-towpath-memorial. Felt flat and weak

Thursday Apr 20, 2006 #

Exercise Machine (Nordic Trak) 25:00 [2]
slept:7.0 weight:178.5lbs

still v busy

Strength 5:00 [1]

Wednesday Apr 19, 2006 #

Running 38:00 [2]
slept:7.0 shoes: Brooks Adrenaline GTS6

BNP - finished off plots I couldn't get yesterday with natalie. visit most plots, touring around. Scared up 1 deer (3PM).

Monday Apr 17, 2006 #

Running tempo 13:58 [4]
ahr:165 slept:8.0 shoes: Brooks Adrenaline GTS6

tempo run, aiming to hold 175BPM (avg will be lower)
3 pushes. First from memorial to north st on towpath (7:23, 163 avg, 171 end). Second along north and aqueduct (to mt peace; 4:08, 169avg, 145 end (?!)). Third was up the hill along aqueduct (2:27, 153 avg, 178 end). Obviously not an even or well calibrated effort, but at least i did it.

Running warm up/down 26:00 [3]
ahr:150 shoes: Brooks Adrenaline GTS6

Knee is completely fine (but easy to hyperextend), so it was all just the kneeling....
Splits etc.
W1109 130 132
T723 163 171
W447 150 151
T408 169 145
W146 154 141
T227 153 178
W754 152 146

Sunday Apr 16, 2006 #

Running 8:40 [2]
ahr:129 rhr:43 slept:8.0 weight:180lbs (injured) shoes: Brooks Adrenaline GTS6

Started out for a normal run, but kneeling lots yesterday and today doing yard and repair work made left knee (outside) sore, and after I started it didn't snap out of it well, so turned around.

Exercise Machine (Nordic Trak) 28:45 [2]
ahr:128

Saturday Apr 15, 2006 #

Note
rhr:43 (rest day)

Friday Apr 14, 2006 #

Bicycle hills 51:50 [3]
ahr:150 max:206 slept:8.0 weight:177lbs

Around merriman woods and neighborhood, lots of hills. felt like I worked hard.

Thursday Apr 13, 2006 #

Trail Run 58:50 [3]
ahr:159 max:213 slept:8.0 weight:178lbs shoes: Brooks Adrenaline GTS6

Home-Cascade stairtops-home. Beautiful and warm.

Wednesday Apr 12, 2006 #

Running 32:15 [3]
rhr:43 shoes: Brooks Adrenaline GTS6

royal-market-back

Tuesday Apr 11, 2006 #

other (hiking) 45:00 [1]
ahr:100 slept:8.0 (rest day)

BNP - hiked 2.5 hr (prorated above) to set out circle plots. Gorgeous 70F day, sunny.

Strength (split wood) 15:00 [1]

Monday Apr 10, 2006 #

Running 32:45 [2]
ahr:158 max:220 rhr:44 slept:8.0 weight:178lbs shoes: Brooks Adrenaline GTS6

Warmup, and rest between intervals, etc at firestone HS track. Beautiful spring day

Running intervals 11:45 [4] 4.0 mi (2:56 / mi)
ahr:174 max:220 shoes: Brooks Adrenaline GTS6

2x200, 2x400, 1x800, 2x400, 2x200. Aimed to be right at LT pace, and it worked. Times: 41, 41, 87, 87, 308, 91,91,39,41. HR avg: 174, 174, 169, 174, 175, 170, 171, 170, 177. After 800 I had to work a bit more- exceeded target HR a bit more than planned during, though average worked.

Sunday Apr 9, 2006 #

Bicycle 46:11 [3] 12.45 mi (3:43 / mi)
slept:8.0 weight:179lbs

around neighborhood. Cold is pretty much gone except for some coughing and runy nose - all much reduced

Saturday Apr 8, 2006 #

Running 38:45 [2]
ahr:149 max:197 rhr:46 slept:8.5 (sick) shoes: Brooks Adrenaline GTS6

Don't feel I should push much - phlegm deep down.

Friday Apr 7, 2006 #

Running 33:04 [2]
ahr:150 max:206 slept:9.0 weight:177.5lbs (sick) shoes: Brooks Adrenaline GTS6

Royal-market-back. Still hard to breathe well, but getting better.

Wednesday Apr 5, 2006 #

Note
rhr:44 slept:8.0 (sick) (rest day)

Busy, and still very stuffy and hacking.

Tuesday Apr 4, 2006 #

Exercise Machine (Nordic Trak) 30:00 [2]
ahr:148 max:214 rhr:50 slept:8.0 weight:179lbs (sick)

Starting to recover from cold. Just loosened up a little

Monday Apr 3, 2006 #

Note
rhr:60 slept:8.0 weight:180.5lbs (sick) (rest day)

Cold is now a serious impediment - stuffy nose, coughing, achy, head sore, etc. Paying the price of the pig.

Sunday Apr 2, 2006 #

Orienteering race 1:45:21 [4] **** 7.6 km (13:52 / km) +300m 11:35 / km
ahr:158 18c rhr:52 slept:6.0 (sick) shoes: Adidas Supernova Trail

Feeling sicker, so focused on finishing the Red classic course, at least at first. Felt better as I went, and that probably cost me some concentration. Some poor route choices, but when faced with a muddy and non-runnable trail vs. bushwacking through dense multiflora, it's hard to choose well, for me. A couple of big errors, but mostly slow due to lack of energy. Very different and interesting terrain.

Classic-Red - Splits

Saturday Apr 1, 2006 #

Running warm up/down 10 [2]
slept:5.0 (sick)

Warmup for sprint and relay. feeling a little sicker, had terrible night's sleep (worry about family at home, and sickness combined)

Orienteering race (sprint) 23:35 [4] *** 2.9 km (8:08 / km) +100m 6:56 / km
ahr:162 spiked:8/12c (sick) shoes: Adidas Supernova Trail

Mispunch on 4 was a great embarrassment, as was the mixup that caused it on control 2 (lost concentration, thought I'd done 4). After control 5, ran and navigated very well, but the start of my first sprint was a good learning experience. Hard to ratchet up the effort - I currently have only two orienteering speeds (stop/walk and go). This is worth working on.

Orienteering race (relay) 33:58 [4] *** 3.8 km (8:56 / km) +165m 7:21 / km
spiked:13/14c (sick) shoes: Adidas Supernova Trail

Lead off fo'r 8 point relay - 'orange' course. What a blast! Madhouse at start, quickly established groupings, and after a while found I was able to keep map contact while following the better women (Brautigam and Reilly?). Fun to see them make different choices, and decide who I thought would be faster to follow. Was with them up the big hill to the spectator control, and got cocky.... Pushed hard enough to turn brain off at second to last control. Followed one woman to wrong control (very slightly different location) and that sent me to a tizzy, unsure if last punch was right... so I turned around 100m and confirmed that, then ran to correct go control. Lost 1.5 minutes there. Still, we were in 3rd place, and i found out what it must feel like to actually run hard while navigating. Great learning experience.

Orange8-12-AA - Splits

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