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Training Log Archive: RJM

In the 31 days ending Jul 31, 2008:

activity

time

miles

BikeCommute

15:27:07

Running

5:46:20

1.62

2.62

Bicycle

2:55:30

49.79

(3:31)

80.13

(2:11)

other

1:45:00

Trail Run

1:42:20

Orienteering

50:00

Strength

5:00

Total

28:31:17

51.41

82.74

averages - sleep:6.9 rhr:44 weight:177.6lbs

1:53

0:00

» now

Thursday Jul 31, 2008 #

BikeCommute 1:10:00 [3]
rhr:44 weight:177lbs

towpath both ways (when did I last have time and road space to do that?). Felt good and strong (?!) unlike last night.

Wednesday Jul 30, 2008 #

BikeCommute 45:00 [2]
slept:6.0 weight:175.5lbs

Running 51:00 [3]
shoes: Brooks Adrenaline GTS 8-1

evening for class. On the push to mustill I thought sure I was going faster than in the past, since before that I felt a bit better than the 'slow' feel I've had for several weeks. No such luck. I need to rethink my training, because I feel sluggish and slow most of the time when I run now. Or is this just age kicking in? I will probably get more days off in the next week - hope that helps.

Running intervals 9:40 [4]
shoes: Brooks Adrenaline GTS 8-1

pushed from memorial to mustill: 7:11
on return, did 5x 30 seconds pushes into anaerobic with 1.5min recovery.

Tuesday Jul 29, 2008 #

BikeCommute 40:00 [2]
slept:7.0

Running 6:00 [2]
shoes: Brooks Adrenaline GTS 8-1

After a full morning of easy field work observing mimulus, took nat to karate, and jogged for two errands - tore, then to second sole to finally get a new pair of running shoes. Since I lost/darkened 4 toenails in my adrenaline 6's at allegheny, went up a size to 14s. To my surprise, they fit pretty well, and i don't slosh around in them.

Monday Jul 28, 2008 #

BikeCommute 1:00:00 [2]
slept:6.0 weight:177lbs

Sunday Jul 27, 2008 #

Bicycle 1:38:30 [3] 27.29 mi (3:37 / mi)
slept:6.0 weight:175.5lbs

Everett-hametown to station, ran to plots, did census (1 hike), return (but sand run was under construction, so went via frank).
I am seriously weak on the climbs - hopefully just because I've done so little serious biking this year. 16.6 mph

Trail Run 15:00 [3]
shoes: Brooks Adrenaline GTS7-1

Saturday Jul 26, 2008 #

other 30:00 [1]

scraping garage most of the afternoon

Friday Jul 25, 2008 #

BikeCommute 40:00 [2]
slept:6.0

other (field work) 30:00 [1]

Panzner wetland - 1.5 hr walking through 1-2m high veg, always having to high step. Then hike from cull barn to roger site 243 (30 min).

Thursday Jul 24, 2008 #

BikeCommute 45:00 [3]
slept:6.0

Wednesday Jul 23, 2008 #

Running (commute) 57:35 [3]
slept:7.5 shoes: Screwshoes -Brooks Adrenaline

had to stay home with the dog this evening, so no 2nd trip in - ran in am instead. Shoes are definitely in need of replacement now, if I can find time and cash.

Tuesday Jul 22, 2008 #

BikeCommute 45:00 [2]
rhr:42 weight:177lbs

Monday Jul 21, 2008 #

BikeCommute 40:00 [2]

Sunday Jul 20, 2008 #

Orienteering 50:00 [3] *
4c slept:7.0 weight:177lbs shoes: Screwshoes -Brooks Adrenaline

Canoe-O. I was ED, so after the teams paddled away, I tried to get a few of the mainland controls (no compass). First one easily, 2nd was on a swampy and impenetrable peninsula, though I saw it, and really misjudged next one, (I blame both the lack of a compass and my short time, but need to learn from this) and had to turn around to be there to time participants. On return I pushed 12 minutes (logged separately) at tempo pace. After event picked up those two controls after driving closer. Total of 47+15 minutes. All yellow or orange level.

Trail Run tempo 12:00 [4]
shoes: Screwshoes -Brooks Adrenaline

Mogadore

Saturday Jul 19, 2008 #

other 15:00 [1]

Field work in circle plots - 1 hr. Tending to dog prevented any time during AM, PM was hot, and had to do census etc.

Friday Jul 18, 2008 #

BikeCommute 45:00 [2]
slept:4.0

Stayed up all night comforting our 13yr old dog, who had to have a leg amputated. She has no ability to stand or move, and all of us are very sad about this. Hard to get much done today, pretty hot

Thursday Jul 17, 2008 #

BikeCommute 40:00 [2]

Wednesday Jul 16, 2008 #

Running (commute) 46:00 [3]
slept:7.0 weight:177.5lbs shoes: Screwshoes -Brooks Adrenaline

Evening run in and back to teach (busy taking dog to vet AM - 13 yr old Foolish broke her femur (high) while frisking on a walk). NOt used to the heat, and felt pretty weak during the trip in

BikeCommute tempo 7:07 [3]
shoes: Screwshoes -Brooks Adrenaline

Push from memorial trailhead to mustill

Tuesday Jul 15, 2008 #

BikeCommute 45:00 [2]

Monday Jul 14, 2008 #

BikeCommute 40:00 [2]

Sunday Jul 13, 2008 #

Trail Run 48:20 [3]
rhr:44 slept:6.0 shoes: Brooks Adrenaline GTS7-1

drove to oxbow, ran to babb, then along river to gorge trail, highbridge, oxbow. From highbridge to lupine, did 6x2minute pushes with 1 minute repeat. 10120 total

Trail Run intervals 12:00 [4]
shoes: Brooks Adrenaline GTS7-1

the pushes

Friday Jul 11, 2008 #

BikeCommute 40:00 [2]
slept:8.0 weight:179lbs

Got call from home to get there soon to drive ellen around - along market and all shortcuts, hit all lights, ~14-15 minutes.

other (Hiking/field work) 30:00 [1]

BNP - circle plots, then hike through windhover, then from parking lot through beefey and along pond. No MR, but a good spot for the honors class. Total of 2 hr hiking, prorated

Thursday Jul 10, 2008 #

BikeCommute 1:00:00 [3]
slept:8.0 weight:178lbs

Merriman to portage, towpath on way in. Couldn't find the mimulus plants down there.

Wednesday Jul 9, 2008 #

BikeCommute 40:00 [2]
rhr:45 slept:7.5 weight:177.5lbs

Running (commute) 47:30 [3]
shoes: Screwshoes -Brooks Adrenaline

back for evening class. 1 hr total

Running (commute) 12:30 [4]
shoes: Screwshoes -Brooks Adrenaline

on inbound did tempo from memorial to mustill (7:05)
On return did ~6x20-30sec, and ~5x20 bounds and 2 lydiards up memorial (1:05, 1:40)

Strength 5:00 [1]

trying to resume core (situps and pushups etc.)

Tuesday Jul 8, 2008 #

BikeCommute 55:00 [2]
rhr:44 slept:8.0 weight:179lbs

Crosby in, towpath back to big bend. Deer: 2 (doe and fawn)

Monday Jul 7, 2008 #

BikeCommute 40:00 [3]
rhr:45 slept:7.0 weight:179.5lbs

Sunday Jul 6, 2008 #

Bicycle 1:17:00 [3] 22.5 mi (3:25 / mi)
rhr:45 slept:8.0

To BNP via Ira. Haven't used road bike in a while, and was not strong on the climbs. Hid bike in bushes, ran to circle plots, censused phenology for an hour, ran back, then biked home via sand run/thurmont. 17mph avg. Beautiful day, and avoided any CO2 emissions this way.

Trail Run 15:00 [2]
shoes: Brooks Adrenaline GTS7-1

Friday Jul 4, 2008 #

Running warm up/down 45:30 [3]
slept:7.0 weight:179lbs shoes: Screwshoes -Brooks Adrenaline

to and from firestone track, and recoveries

Running intervals 9:35 [3] 1.62 mi (5:54 / mi)
shoes: Screwshoes -Brooks Adrenaline

6x400 @ 90sec, and 1x200
(1:33, 1:31.5, 1:30.3, 1:26.6; 1:28.6: 1:28.5, 0:39.7)
Haven't been on the track in forever, and thought I was in shape to do this @ 80 sec/quarter. Quickly saw that wasn't to be, so concentrated on doing this with good form and burning in the 90 second pace. All of them were aerobic (smooth breathing, normal pace of breathing) , which is a good sign. I need to get a track workout once a week to regain my condition- I think my endurance is reasonable, but clearly not my speed.

Thursday Jul 3, 2008 #

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

Wednesday Jul 2, 2008 #

BikeCommute 45:00 [2]
slept:7.5 weight:177lbs

Running (commute) 52:00 [3]
shoes: Screwshoes -Brooks Adrenaline

tp in and out of school. 30 minutes in, 61 total

Running intervals (commute) 9:00 [4]
shoes: Screwshoes -Brooks Adrenaline

on way in did 3x2min push with 1 minute recovery. On return, 10-30sec pushes and 3 x20 bounds

Tuesday Jul 1, 2008 #

BikeCommute 45:00 [2]
rhr:45 slept:7.5

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