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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 31 days ending Jan 31, 2005:

activity # timemileskm+m
  Running10 4:39:30 29.9 48.12
  XC ski4 3:39:30 16.0 25.75
  Swimming4 1:49:45
  Stationary Bike3 1:02:00
  Bicycle1 40:00 9.0(4:27) 14.48(2:46)
  Trail Run1 35:42 4.0(8:56) 6.44(5:33)
  other1 30:00
  Strength2 21:00
  Exercise Machine1 20:00
  Catching Features9 6:1047 /101c46%
  Total24 13:43:37 58.9 94.7947 /101c46%
averages - sleep:7.2 rhr:45 weight:183.5lbs

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Monday Jan 31, 2005 #

Trail Run 35:42 [3] 4.0 mi (8:56 / mi)
max:156 slept:8.0 shoes: Brooks Adrenaline GTS5

Packed snow on outlook trail down to oxbow, all trails along the way (21 min), then through 6" snow on roadside to babb run park, ran down to end of snow packed rd at playground. Sunny, 35F, pleaseant. Footing good (not yet icy). Felt good to run again. Distance approx

Running (road) 17:26 [3] 2.2 mi (7:55 / mi)
shoes: Brooks Adrenaline GTS5

While nat at piano practice, trotted around the neighborhood on roads.

Catching Features (1 hr= 60 sec) 40 [1]
spiked:9/16c

MIddle pembrookeland course 3 - 55:22. one big boom, but getting better at maintaining contact

Sunday Jan 30, 2005 #

other (yardwork) 30:00 [1]

Was going to ski, but kids wanted to build an igloo. How can I say no!? Worked ~2 hours yesterday, 1:30-5 today. Prorated to half an hour. I can tell I've been bending and lifting a lot. Great fun.

Catching Features (20 minutes real time) 20 [1]
spiked:4/8c slept:8.0

Fultonbergboro Farm course 3. 2 booms out of 8 controls. Other than those, kept good map contact

Saturday Jan 29, 2005 #

Running (road) 37:15 [3] 4.5 mi (8:17 / mi)
slept:7.0 shoes: Brooks Adrenaline GTS5

Aqueduct-edgerton-market. Then in loose snow (4 inches) on road margin from twotree along portage path. then road sunnyside home. ~31F. felt good

Thursday Jan 27, 2005 #

Swimming 30:00 [2]
max:150 slept:7.0

at kids lessons. 3 strokes. taking it easy

Catching Features 30 [1]
spiked:2/4c

S. Summitville. Kept better map contact parallel error at end (avoiding dark green but did not correctly reorient).

Wednesday Jan 26, 2005 #

Stationary Bike 23:00 [3]
max:162 slept:7.0 weight:183lbs

gym at school. read for 18-20 min (~136 bpm), then pushed

Strength (Weights) 12:00 [3]

1 set of main machines

Tuesday Jan 25, 2005 #

Swimming 29:00 [2]
max:132 rhr:44 slept:6.0

Swim during kids lessons. Light intervals. 3 strokes

Monday Jan 24, 2005 #

XC ski 35:00 [3] 3.0 mi (11:40 / mi)
max:168

Cascade loop. green wax, poor track, 15F, breezy. Broke trail half the way. distance guessed

Sunday Jan 23, 2005 #

XC ski 1:24:00 [3] 8.0 mi (10:30 / mi)
max:180 rhr:46

Kendall with PHN and Todd - sunny, 14F, light wind. Glorious! Did 2x(usual loop + around lake). Distance very approximate (from watch pedometer). Green wax, worked well. Lots of snowshoers and other skiers, so tracks mixed. Great snow conditions (fresh 5" yesterday, packed by our arrival at 2PM, about a foot on the ground).

Catching Features (1hr=>1min translation) 20 [1]
spiked:8/13c

Good short run on 3.3 K course (Fultonbergboro Farm). Good contact, consulted map often.

Saturday Jan 22, 2005 #

XC ski 35:00 [2]
max:162

Around neighborhood, canyon trail park. 5" fresh, mostly skied in road.

Catching Features (1 hr=>1min translation)) 1:00 [1]
13c

CF Offline course south summitville. Had hard time with long legs

Friday Jan 21, 2005 #

Catching Features (1 hr=>1min translation) 1:20 [1]
(rest day)

Thursday Jan 20, 2005 #

Swimming 20:30 [2]
max:126 rhr:49

swim at kids lessons. a bit sore from skiing.

Catching Features (1 hr=>1min translation) 50 [1]
spiked:12/24c

Two courses - several bonehead errors

Wednesday Jan 19, 2005 #

XC ski 1:05:30 [3] 5.0 mi (13:06 / mi)
max:180

Mustill store to milepost 38. 2" new over 2-3", breaking trail. Fairly warm (upper 20's?), but blue wax wasn't gripping well, so poor grip and glide. Still, great to be out again!

Catching Features (1 hr=>1min translation) 50 [1]
spiked:2/8c

South Boylstonwick course 3 - completely lost it in that steep terrain. Couldn't finish course (! second time ever, both on this one map).

Tuesday Jan 18, 2005 #

Swimming 30:15 [2]
max:126 rhr:46

Three strokes, 10 min each. During kid swim lessons

Monday Jan 17, 2005 #

Running (Trail) 45:30 [3] 5.5 mi (8:16 / mi)
rhr:43 shoes: Brooks Adrenaline GTS5

Cascade to End of High Bridge trail in 2" snow, 13F with wind and sun. 11:50 to Lupine, 19:30 to stairs down, 31:30 to turnaround. Distance approximate

Catching Features (1 hr=>1min translation) 20 [1]
spiked:10/15c

About 20 minutes - one course .

Saturday Jan 15, 2005 #

Running (Towpath) 47:09 [3] 6.0 mi (7:52 / mi)
shoes: Brooks Adrenaline GTS5

With Todd - mostly conversation pace. Towpath from Portage path to memorial parkway (flooded near start). First time running with someone in forever!

Running (Road) 5:00 [3]
shoes: Brooks Adrenaline GTS5

With Johnny (dog). He stays with me better if I push hard 1 min, then walk. Sore next day - must have pushed harder than I thought!

Friday Jan 14, 2005 #

Stationary Bike (bike machine) 20:00 [2]

Bike machine at big wolf lodge

Wednesday Jan 12, 2005 #

Running (Towpath) 39:40 [2] 4.7 mi (8:26 / mi)
shoes: Brooks Adrenaline GTS5

Sand run north side to light. 7am (dark)

Tuesday Jan 11, 2005 #

Stationary Bike (bike machine) 19:00 [2]
rhr:44 weight:184lbs

Gym at school

Strength (Weights) 9:00 [2]

One set of most machines at school, including legs

Running (Road) 6:00 [2]
shoes: Brooks Adrenaline GTS5

Run with Johnny the greyhound. He's learning to drag.

Sunday Jan 9, 2005 #

Running (Road) 6:00 [2]
(rest day) shoes: Brooks Adrenaline GTS5

Just to keep Johnny learning to run...

Saturday Jan 8, 2005 #

Exercise Machine (Nordic Trak) 20:00 [1]

Easy

Friday Jan 7, 2005 #

Running (Road) 14:00 [2]
shoes: Brooks Adrenaline GTS5

Run around neighborhood

Running (Road) 6:00 [2]
shoes: Brooks Adrenaline GTS5

First day teaching Johnny (dog) to run. First day with new shoes

Thursday Jan 6, 2005 #

Running (Road) 31:30 [2] 4.2 mi (7:30 / mi)
shoes: Asics Gel Cumulus

Run devilstrips: Aquaduct-redcross-merriman. Distance approximate

Tuesday Jan 4, 2005 #

Bicycle (Commute) 40:00 [2] 9.0 mi (4:27 / mi)

To work and back.

Monday Jan 3, 2005 #

Running (Road) 24:00 [2] 2.8 mi (8:34 / mi)
shoes: Asics Gel Cumulus

Run devilstrips - memorial-delaware-mayfair. Rain, 45F. First day of exercise in over a week - recovering from cold.

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