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Training Log Archive: RJM

In the 31 days ending May 31, 2008:

activity # timemileskm+m
  BikeCommute15 11:22:00
  other5 7:33:00
  Running7 5:38:29
  Trail Run2 2:16:05
  Orienteering1 55:10 2.92(18:53) 4.7(11:44) 12525c
  Total27 27:44:44 2.92 4.7 12525c
averages - sleep:7.5 rhr:46 weight:178.3lbs

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Saturday May 31, 2008 #

other (outside work at home) 2:00:00 [1]

Rogaine training (in my mind at least) - steady work scraping and priming garage from about 11 to 4.

Friday May 30, 2008 #

BikeCommute 40:00 [2]

Thursday May 29, 2008 #

BikeCommute 37:00 [2]
slept:7.0

crosby through downtown in (surprisingly short to do that), north return

Wednesday May 28, 2008 #

Trail Run 38:15 [3]
slept:7.5 shoes: Screwshoes -Brooks Adrenaline

Ran to shop in am to get bike (with waterpack, which worked really well to carry my niche book and gear and helmet). Then rode 5+ miles to school, rode home later (logged separately). Ran to school in evening for night class, then home (logged separately). Count AM as trail, to include the trail time in the commute run. Not too beat up after all this. Good to get some extra exercise time in.

BikeCommute 45:00 [2]

Running (commute) 57:00 [2]
shoes: Screwshoes -Brooks Adrenaline

tp in, market and highland back

Tuesday May 27, 2008 #

BikeCommute 45:00 [2]
slept:8.0 weight:178.5lbs

usual bike is in shop (originally just for chain and cog replacement, but they found a broken axle along the way!), so rode karen's

Monday May 26, 2008 #

other 1:00:00 [1] **

map hike around ledges while natalie and friend climbed every rock. Absolutely beautiful day. Did full ledge circuit, about 2 hr, prorated above

Sunday May 25, 2008 #

Trail Run 1:37:50 [3]
shoes: Brooks Adrenaline GTS7-1

From Hereford through cascade, gorge to Chestnut, back. Aimed just to take it easy and get some distance in for once. Felt good. Gorgeous day, lots of wildflowers, 68F, sunny.

Friday May 23, 2008 #

other 1:00:00 [1]

weed whacking garlic mustard at BNP - steiner woods. 2 hr, then census field circle plots. prorated total

Thursday May 22, 2008 #

Running (commute) 55:00 [3]
shoes: Screwshoes -Brooks Adrenaline

in via crosby and market. return via TP, with intervals etc.

Running intervals (commute) 6:40 [5]
slept:7.5 shoes: Screwshoes -Brooks Adrenaline

the pushes 0 mostly explosive stuff - 6x 20-60 secs, + 2x 20 bounds, + 2x1:15 lydiard up memorial

Wednesday May 21, 2008 #

Running (commute) 1:03:03 [3]
slept:7.5 shoes: Screwshoes -Brooks Adrenaline

Drove AM (breakfast meeting at steiner's), but after supper and dogs, ran in to teach the night class. Felt slow and unathletic all the way in on towpath. Return felt better.

Tuesday May 20, 2008 #

BikeCommute 45:00 [2]
rhr:46

this afternoon took bike in to the shop - it'll be back in a week or so with a new drivetrain.

Monday May 19, 2008 #

BikeCommute 40:00 [2]
slept:7.0

Sunday May 18, 2008 #

Running 20:00 [3]
shoes: Screwshoes -Brooks Adrenaline

still sore from yesterday, busy with home stuff, but snuck this in. Speedplay market-castle-firestone-winhurst.

Running intervals 14:00 [4]
shoes: Screwshoes -Brooks Adrenaline

7x2min push with 1min recovery.

Saturday May 17, 2008 #

other (field work/weed whacking) 2:03:00 [1]

Garlic mustard whacking at BNP, 9-2. Arms are seriously tired now, and I am too. Prorated time

Thursday May 15, 2008 #

BikeCommute 40:00 [2]

parents visiting last few days, so not much time to work out. Had to go to school during their nap time, so at least got this...

Monday May 12, 2008 #

BikeCommute 35:00 [2]
weight:178.5lbs

Sunday May 11, 2008 #

Orienteering race 35:50 [4] *** 2.6 km (13:47 / km) +80m 11:57 / km
14c slept:7.5 weight:178.5lbs shoes: Innov-8 mudclaw 330

Octagon/ledges 'hard' sprint. Had a couple of errors (1-2 minutes each), almost always due to either overrunning, or having trouble reading the cliffs (often was way above or below the flag and had to work my way in reach - not because I didn't read control descriptions, but because it's a complicated area). Drizzle became real rain half way through this, and I had trouble seeing the map. 5 minutes behind stan, and 2 more minutes behind a swiss fellow I didn't get to meet. Wonderful course (set and designed by Howard Montgomery)
C • Ledges 1

Orienteering race 19:20 [4] *** 2.1 km (9:12 / km) +45m 8:19 / km
11c shoes: Innov-8 mudclaw 330

The 'easy' course. Not so rainy, and much less technical navigation, so I did a much cleaner job, and pushed a little more at times. 2 minutes behind stan, 2 ahead of the swiss guy. I probably only lost a couple of minutes or less to errors, total

Saturday May 10, 2008 #

Running 30:41 [3]
slept:7.5 shoes: Screwshoes -Brooks Adrenaline

Busy today with house/yard work, and even when not busy, just not interested in exercising, despite the beautiful day. Eventually dragged myself out the door at 5PM, feeling stiff, slow, and old. Today, those didn't dissolve, and I felt tired most of the way.

Friday May 9, 2008 #

BikeCommute 1:00:00 [2]
weight:179lbs

towpath long route am, short pm

Thursday May 8, 2008 #

BikeCommute 40:00 [2]

Wednesday May 7, 2008 #

BikeCommute 1:30:00 [3]
weight:178.5lbs

two round trips to school. returned at noon to walk dogs, then back to school. very pleasant day!

Tuesday May 6, 2008 #

Running (commute) 58:05 [2]
slept:7.5 weight:177lbs

Felt stiff, slow, and unhappy, but worked it through. tp am, market home to pick up nat from school. Karen then called to say that she was done with her stuff early, and could hold down the fort. So, I went back to school for a faculty meeting (bike).

BikeCommute 40:00 [2]

Monday May 5, 2008 #

BikeCommute 40:00 [2]
slept:7.5 weight:179lbs

Sunday May 4, 2008 #

Running 29:00 [3]

Not much time, so snuck out for some quick warmup (past old house) and short speed work.

Running 5:00 [5]

Aimed for very high effort, 20-60 second bursts with 1-2minute recovery. This is the burst part.

6x20-40 sec pushes
+ 4 Lydiard uphills (highsteps) of about 30 sec each
C • Lydiard... 3

Saturday May 3, 2008 #

other 1:30:00 [1]

Mix of general low intensity work at BNP. Census plots (ran between them), pull garlic mustard in rain, tote 40lb garlic mustard sacks 400m or more. Showers ==> downpour. Call it rogaine practice. 3 hr prorated

Friday May 2, 2008 #

BikeCommute 40:00 [2]
slept:7.5 weight:178lbs

Thursday May 1, 2008 #

BikeCommute 45:00 [2]
weight:178lbs

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