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Training Log Archive: RJM

In the 31 days ending Mar 31, 2005:

	activity	#	time	miles		km		+m
	Trail Run	4	3:48:44	11.7		18.83		600
	Running	5	2:35:27	8.4		13.52		86
	Stationary Bike	4	2:00:00
	BikeCommute	2	1:35:00
	Bicycle	1	1:11:40	22.15	(3:14)	35.65	(2:01)
	XC ski	1	1:09:42
	other	2	45:00
	Strength	2	30:00
	Exercise Machine	1	15:00
	Catching Features	3	2:11						6 /	43c	13%
	Total	20	13:52:44	42.25		68.0		686	6 /	43c	13%
averages - sleep:7.6 rhr:49 weight:184lbs

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Thursday Mar 31, 2005 #

Running 36:28 [3]
rhr:48 slept:7.5 shoes: Brooks Adrenaline GTS5

Twin pines-castle-garmin. 65F, windy.

Wednesday Mar 30, 2005 #

BikeCommute 55:00 [2]
rhr:49 slept:8.0

70F - gorgeous!

Tuesday Mar 29, 2005 #

Bicycle tempo 1:11:40 [4] 22.15 mi (3:14 / mi)
rhr:46 slept:8.5

Peninsula. Gorgeous 55F+ day, sunny, and felt good. No indication that this was my first biking in months. Many sore muscles today from refinishing hardwood floor in study all day yesterday.

Hike over the edge with Natalie, look at stream, track deer, etc. Great fun. Spent rest of afternoon prepping floor, so lots of new muscles are sore this evening. TIme is prorated from 1 hr offtrail hike and afternoon of work.

Saturday Mar 26, 2005 #

Trail Run hills 1:03:44 [3] 6.3 mi (10:07 / mi) +300m 8:49 / mi
ahr:168 rhr:50 slept:7.5 shoes: Brooks Adrenaline GTS5

Home-chuckery loop (first time ever from home?). 50F, clear, beautiful. Trail mostly not muddy.

Friday Mar 25, 2005 #

Catching Features (10 min=10sec) 1:30 [1] ***
32c slept:9.0

Thursday Mar 24, 2005 #

Trail Run 1:07:41 [3] 5.4 mi (12:32 / mi) +300m 10:41 / mi
ahr:162 slept:8.0 shoes: Adidas Supernova Trail

Pine Lane north on buckeye trail past I80 (23:50), turnaround at I80 overlook (34:33). variations on way back. Very muddy, wet, overcast, and just over freezing. Distance and cllimb estimated from computer topo

Tuesday Mar 22, 2005 #

BikeCommute 40:00 [2]
rhr:53 slept:8.0

Still congested and coughing on and off, but basically not sick any more.

Monday Mar 21, 2005 #

Running 27:19 [3] 3.2 mi (8:32 / mi) +86m 7:53 / mi
ahr:150 max:150 rhr:52 slept:8.5 shoes: Brooks Adrenaline GTS5

aqueduct-edgerton-portage path in dark of evening. Good to be running again! Still congested, but no problems while running. Slight pain in left outside knee while running again.

Sunday Mar 20, 2005 #

Catching Features (10 min=10sec) 25 [1] ***
spiked:4/7c slept:8.5 (sick) (rest day)

random legs - compared different routes, tried to catch features along the way.

Saturday Mar 19, 2005 #

Running 25:30 [2]
ahr:150 max:150 slept:7.5 (sick) shoes: Brooks Adrenaline GTS5

still a stuffy head and some cough, but otherwise much better. As Dr. advised, very gingerly tried running today. Light rain, took it very easy around neighborhood. Good to be back!

Catching Features (10 min=10sec) 16 [1] ***
spiked:2/4c (sick)

Tuesday Mar 15, 2005 #

Note
rhr:49 slept:6.0 (sick)

A bit better AM, then sore throat PM, and mild tired/achey/hadache by night.

Monday Mar 14, 2005 #

Note
slept:9.0 (sick)

Better, but still laid up with whatever I have

Sunday Mar 13, 2005 #

Note
slept:7.0 (sick)

Woke up from a terrible night's sleep (dry mouth because of clogged nose) to runny nose, achey joints, feeling lousy. Cold, flu, whatever, but I laid flat on my back most of the day.

Saturday Mar 12, 2005 #

XC ski 1:09:42 [2]
max:150 slept:8.5

Brueggers-indian mound. 4" fresh (heavy) over 3, breaking trail. On return felt twinge in righ inside thigh, which is still sore a couple of hours later.. Got back ok, but took it easy. Couldn't get going fast or hard - wax was not quite right, I was spastic.

Thursday Mar 10, 2005 #

Trail Run 56:00 [3]
rhr:48 slept:7.0 shoes: Brooks Adrenaline GTS5

BNP - from station clockwise, lots of looping, through Beefey woods to bridge. 1" new snow, loose footing, very sunny, 15F. Gorgeous!

Wednesday Mar 9, 2005 #

Stationary Bike 15:00 [3]
ahr:140 max:160 slept:8.0 weight:187lbs

level 15 first 12 min, then 17 rest

Exercise Machine intervals (stairmaster) 15:00 [3]

level 8

Strength (Weights) 15:00 [2]

Monday Mar 7, 2005 #

Stationary Bike 30:00 [2]
ahr:125 max:131 slept:6.0 weight:185lbs (rest day)

Sunday Mar 6, 2005 #

Running tempo 36:10 [4] 5.2 mi (6:57 / mi)
ahr:168 max:168 slept:9.0 shoes: Brooks Adrenaline GTS5

Riverside - iowa-chicago-around citrus station and shopping center, back on cyn crest. Decent tempo run, though I wasn't at full tempo all the way (haven't done this in forever!).

Saturday Mar 5, 2005 #

Trail Run 41:19 [3]
slept:9.0 shoes: Brooks Adrenaline GTS5

Riverside - iowa, school, north side of boxsprings to eucalyptus cove, over sugarloaf saddle, watkins. This part is for the trail run part (even in town I was often on dirt roads and such, which counts here). Very green, decent flowering, and a wonderful return! roughly 8-9 miles total across both runs

Running 30:00 [2]
shoes: Brooks Adrenaline GTS5

easy running to and from the trail run

Friday Mar 4, 2005 #

other (hiking) 30:00 [1]
slept:5.0

Riverside - hiked rubidoux and sycamore canyon trails - about 3 miles each, about 3 hours total. Very easy, with birding, but steady effort. Left knee (outside) had the same soreness at times while walking, but nothing lasting. Time 'recorded' is pro-rated

Thursday Mar 3, 2005 #

Stationary Bike 35:00 [3]
ahr:140 max:155 rhr:45 slept:5.0 weight:180lbs

Pressed for time, but did it

Strength (Weights) 15:00 [3]

usual circuit- 2x15 on legs, 1x15 on upper body

Wednesday Mar 2, 2005 #

Stationary Bike (rollers) 40:00 [3]
slept:7.0

5am. Plans for today were too busy (though would have been a good skiing day!). after 10 min warmup, alternated 1 minute push with 1 minute recovery. first 10 pushes were over 90 rpm, next 5 were over 100. Don't feel very snappy today, but at least I worked out.

Tuesday Mar 1, 2005 #

Note
rhr:44 slept:7.0 (rest day)

Decided a day off might be wisest, though I'd like to keep the volume up. The knee, the ankle, the tiredness, the colds going around.... discretion may be the better part of valor here.

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