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Training Log Archive: falcon

In the 7 days ending May 12, 2008:

activity # timemileskm+m
  Trail running5 5:19:00 829
  Mtn bike1 2:15:00
  Track workout2 1:30:00
  Bicycle commute3 1:03:00
  Core strength1 20:00
  Total7 10:27:00 829
  [1-5]6 10:07:00
averages - rhr:44

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Monday May 12, 2008 #

Track workout intervals 20:00 [5]
rhr:44

6x1k in 3:20, 2' off. Felt okay starting but started to wane by the end. By later in the day it was clear that I picked up a bug in the ER this weekend. Will try to take it easy for the next couple of days, with yet another half overnighter tonight.

Track workout warm up/down 30:00 [1]

For above, plus some active stretching and drills.

Bicycle commute 15:00 [1]

Running errands. Finally got the pergola covered for Anita so the day wasn't a complete loss.

Sunday May 11, 2008 #

Core strength 20:00 [0]

Today passed in a fog. Finished my second overnight in a row at 8am and finally wound down and crashed by 10am. Slept until noon but the 6+ hour sleep deficit had me wearing lead boots for the rest of the day. Did some core just to say I did. Got some chores done around the house so that was good.

Saturday May 10, 2008 #

Trail running 1:02:00 [1] +221m

Easy run with A&R, up through the back 40. Checked out some more new mtn bike trails behind Ginter.

Friday May 9, 2008 #

Trail running 1:33:00 [4] +433m
ahr:150 max:168

Long tempo run up in FFTW.
Up the cutblock to lookoff, around who's home, out back ridge to Greenway km2, out to rockface (clockwise), picnic table, back along new singletrack, up steep hill by Shane Lk, to reservoir then back down cutblock, finished by fire pit. Felt unusually good today.

Trail running warm up/down 21:00 [1]

For above.

Thursday May 8, 2008 #

Trail running tempo 35:00 [4] +175m
ahr:160 max:171 rhr:44

Devised and ran a 35' tempo run in Moore's Meadow to simulate middle distance. Good set of loops but a bit short as the terrain will speed up when the last of the snow melts and the ground dries.

Trail running warm up/down 35:00 [1]

On the way to/from MM, with A&R.

Bicycle commute 24:00 [1]

Wednesday May 7, 2008 #

Mtn bike 2:15:00 [1]

Had the day off so went for a tour out to Richie Bros auction. Amazing event with every sort of heavy equipment that you could imagine for sale. Huge excavators, bulldozers, loaders, cranes, grapple loaders, pick-ups, tanker trucks, trailers of every description. Even six little helicopters. Crazy. The place was overrun by dudes drooling over the stuff.
Carried on to Pineview and through a bunch of roads I've never been on before. Back through Sintich Rd and the BCR industrial site. Out for 3+hrs but some stops.

Trail running 53:00 [1]

Nice afternoon nap fixed me up enough to go out for a jog with A&R out past Ginter mansion and onto some more quad trails that were unfamiliar.
Great day, even though we finished in the rain. Passed a homeless fellow who had a neat little tarp rigged up in the woods close to where we were running.

Tuesday May 6, 2008 #

Track workout 16:00 [4]

4x4' with Anita although she did 4x1200m in 4:30. She's running very well these days.
Very early start to the day and I felt like some caffeine would have helped a lot.

Track workout warm up/down 24:00 [1]

for above, including jog rests.

Trail running 20:00 [1]

Took Regnly for an easy jog after getting home from the track. Scouted a new trail route up the hill. Made 20 cents from beer bottles - woo hoo!

Bicycle commute 24:00 [1]

Still (kind of) light out at 9pm! Cool.

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