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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RJM

In the 31 days ending May 31, 2005:

activity # timemileskm+m
  BikeCommute18 15:25:00
  Trail Run4 3:45:26 20.79 33.46 1055
  Bicycle3 2:47:30 38.81 62.46
  Running5 2:38:43 3.56 5.73
  Orienteering2 2:29:01 7.58 12.2 2289 /31c29%
  other1 20:00
  Catching Features1 1:00
  Total28 27:26:40 70.74 113.85 12839 /31c29%
averages - sleep:7 rhr:46 weight:179.7lbs

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Tuesday May 31, 2005 #

BikeCommute 40:00 [2]
slept:7.0 weight:179lbs

Monday May 30, 2005 #

Trail Run long 1:40:43 [3] 10.8 mi (9:20 / mi) +466m 8:13 / mi
ahr:150 slept:7.5 weight:179lbs shoes: Brooks Adrenaline GTS5

Home to end of gorge trail. Time for home to gorge road and back was 1:23. Damp and pleasant. TIme for home-cascade stair loop = 60 min.

Sunday May 29, 2005 #

Bicycle 39:00 [3]
slept:7.0

tootle around neighborhood, incl garmin-sandrun, firestone and laps of merriman/portage.

other 20:00 [1]

over the edge hiking with Natalie - lots of climbing over logs and steep climbs.... prorated from 1.5 hr

Saturday May 28, 2005 #

Running warm up/down 24:30 [2]
slept:7.0 shoes: Brooks Adrenaline GTS5

warm up and jogging between pushes (two pine-castle-garmin-memorial loop).

Running intervals 15:00 [5] 2.43 mi (6:10 / mi)

push 6 minutes, 6 minutes, 3 minutes. Probably just over 6 minute pace

Friday May 27, 2005 #

BikeCommute 1:10:00 [2]

Thursday May 26, 2005 #

BikeCommute 55:00 [3]
rhr:45 slept:7.75 weight:178.5lbs

Wednesday May 25, 2005 #

BikeCommute 1:05:00 [2]
slept:7.0 weight:179lbs

Tuesday May 24, 2005 #

BikeCommute 50:00 [3]
rhr:46 slept:7.0

Sunday May 22, 2005 #

Orienteering race 49:01 [4] **** 4.8 km (10:13 / km) +228m 8:15 / km
spiked:5/14c rhr:48 slept:8.0 shoes: Adidas Supernova Trail

Manatoc Red course. 2nd to stanislav (44:30). Lots of mistakes, but nothing major. Pretty good map contact. A few microroute issues (getting through briars to the control). Shorter course, so tried to run harder, which made for some poorer navigation and route choices. Aimed to go straight and off trail whenever reasonable, which probably cost some time in this map. Felt great!

Orienteering (control pickup) 13:00 [3] ***
spiked:4/4c shoes: Adidas Supernova Trail

reran some legs while at this using alternate route choices...

Trail Run warm up/down 5:00 [2]

Saturday May 21, 2005 #

Bicycle 57:00 [3] 16.7 mi (3:25 / mi)
slept:7.0

easy -

Friday May 20, 2005 #

Trail Run warm up/down 28:10 [2]
ahr:152 rhr:45 slept:7.5 weight:180lbs shoes: Brooks Adrenaline GTS5

home-memorial-trailhead-intervals uphill and jogs back after each

Trail Run intervals 8:40 [5] 1.04 mi (8:20 / mi) +148m 5:47 / mi
shoes: Brooks Adrenaline GTS5

uphill repeats, 0.26 miles each (track-to-track on memorial parkway), 111 feet ascent each (8%)
2:10, 2:13, 2:06, 2:11. jog back down for recovery

Thursday May 19, 2005 #

BikeCommute 1:00:00 [2]
slept:7.0

Wednesday May 18, 2005 #

Orienteering 1:27:00 [3] *** 7.4 km (11:45 / km)
13c slept:7.0 shoes: Adidas Supernova Trail

Mill Strea - reran Fall 204 course in reverse. Lots of mistakes and problems with the map (especially yellow that was really green)

Tuesday May 17, 2005 #

BikeCommute 50:00 [3]
rhr:45 slept:7.5

Monday May 16, 2005 #

BikeCommute 45:00 [3]
rhr:44 slept:7.5 weight:181lbs

Saturday May 14, 2005 #

Trail Run long 1:22:53 [3] 8.95 mi (9:16 / mi) +441m 8:02 / mi
ahr:140 slept:6.5 weight:179lbs shoes: Brooks Adrenaline GTS5

home-cascade-gorge road-return. Steady easy pace. Rained last night, but not really muddy. Time for the loop to the riverstairs from home (omitting the gorge/high bridge spur I added on) was 61 min

Catching Features (1min= 1hr) 1:00 [1] ***

Friday May 13, 2005 #

BikeCommute 50:00 [2]
slept:7.5 weight:180.5lbs

Running 9:00 [3]

from jillians to library for book, back to school

Thursday May 12, 2005 #

BikeCommute 54:00 [2]

BikeCommute intervals 6:00 [4]
max:160 slept:7.5

6x1minute pushes with 1-3 min rest in between- most pushes uphill

Wednesday May 11, 2005 #

BikeCommute 40:00 [2]
slept:8.0

Running 30:00 [3]

to sunoco + extra to get car

Tuesday May 10, 2005 #

BikeCommute 1:00:00 [2]
rhr:46 slept:6.5

thunderstorm on way home

Monday May 9, 2005 #

BikeCommute 50:00 [3]
rhr:47 slept:5.5

Saturday May 7, 2005 #

Running (half trails) 51:19 [3]
slept:5.5 shoes: Brooks Adrenaline GTS5

Sunoco-hawkins-sandrun trails-parcourse, home (dropped off car at shop). Beautiful day!

Friday May 6, 2005 #

BikeCommute 40:00 [2]
slept:6.5

Thursday May 5, 2005 #

BikeCommute 40:00 [2]
ahr:47 slept:6.5 weight:179lbs

Running intervals 5:54 [5] 1.13 mi (5:13 / mi)
max:192

4x400 (76, 78, 80, 81) with 400 jog, 1x200 (39) at U track. Thought I was cruising first one, but I just need to re-learn my paces.

Running warm up/down 23:00 [2]

jogs between 400s, to and from track

Wednesday May 4, 2005 #

BikeCommute 50:00 [2]
slept:5.0

Tuesday May 3, 2005 #

BikeCommute 50:00 [2]
slept:7.0

Monday May 2, 2005 #

BikeCommute 50:00 [2]
slept:7.0 weight:182lbs

Sunday May 1, 2005 #

Bicycle 1:11:30 [3] 22.11 mi (3:14 / mi)
ahr:144

Penninsula. Gusty wind, some rain. Cool

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