Friday Jun 30 |
 | biking warm up/down 12:00 [2]3.0 mi (3:59 / mi) | |
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| errand - back w/ 20 pound pack |
| swimming intervals 20:00 [3] | |
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| 4 x 200 |
| biking warm up/down 18:00 [2]4.0 mi (4:30 / mi) | |
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| to pool |
Thursday Jun 29 |
| biking intervals 1:08:00 [3]22.0 mi (3:05 / mi) | |
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| B1 - rode to nursing home, then errands in SSL. Rode back on Grants Trail 4 x 2:00min intervals w/ 2-3 min. easy between (depending on the conditions at crossings) then 1:00 up the steep hill before the rollers. |
| biking 15:00 [2]3.0 mi (4:59 / mi) | |
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| errand -very slow to ameliorate the effect of ozone hanging in the air. Ah, St. Lou. |
Wednesday Jun 28 |
| yoga 15:00 [2] | |
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| Note | |
| (rest day) |
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Tuesday Jun 27 |
| yoga 10:00 [2] | |
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| running tempo 40:00 [4]4.75 mi (8:25 / mi) | |
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| R2 - trail and mixed terrain run at Whitecliff Park w/ J., who inspired me to try to keep up w/ his hill sprints, only he didn't think he was sprinting |
| biking long 1:15:00 [2]22.0 mi (3:24 / mi) | |
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| B3 - to Whitecliff Park, and then after the run, along Grants Trail w/ J. |
| biking 12:00 [2]3.0 mi (3:59 / mi) | |
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| errand - return w/ full pack (yummy food) |
Monday Jun 26 |
| biking 15:00 [1]3.0 mi (4:59 / mi) | |
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| errand -kaputo |
| Note | |
| (rest day) |
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Sunday Jun 25 |
| biking 15:00 [2]4.0 mi (3:45 / mi) | |
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| church/parents |
| biking warm up/down 25:00 [3]7.0 mi (3:34 / mi) | |
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| birthday party @ friends house |
| biking warm up/down 35:00 [1]7.0 mi (4:59 / mi) | |
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| back from party, tired. |
| running intervals 35:00 [4]3.0 mi (11:40 / mi) | |
| shoes: |
| R1- 6 x 400 @ 1:35 on track, 2 min. rest, jog there and back |
Saturday Jun 24 |
| biking tempo 36:00 [3]11.5 mi (3:08 / mi) | |
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| B2 - to Chubb trail. kind of fudging in the time, not counting the bushwack to avoid the 141 bridge, and the very steep hill at the end. |
| running long 1:00:00 [3]7.0 mi (8:34 / mi) | |
| shoes: |
| R3 - Chubb trail. Whenever I started doggin at 9/10 min pace, I'd pick it up, try to make it feel somewhat like the 800 intervals I did last weekend.(lost my watch - doing everything by how far it was and how it feels) |
| biking warm up/down 50:00 [2]11.5 mi (4:20 / mi) | |
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| back w/ errand at hardware store and bushwack - surprised how good the legs still felt. I think its the new triathlon configuration bike I bought. |
| biking warm up/down 15:00 [2]3.0 mi (4:59 / mi) | |
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| errand |
| biking 35:00 [3]9.5 mi (3:40 / mi) | |
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| errand - w/ 20# pack on return |
| biking warm up/down 30:00 [3]6.0 mi (4:59 / mi) | |
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| to the opera and back. 20# pack on the way there, wine and ice and cheese, change of clothes, bike lock, hair brush deodorant,etc. The psycho-manic Barber of Seville. Very well done. Would be great music to listen to while racing! |
Friday Jun 23 |
| running tempo 25:00 [4]3.25 mi (7:41 / mi) | |
| shoes: |
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| biking hills 15:00 [3]4.0 mi (3:45 / mi) | |
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| B1 (partial) did 7 hill repeats on way to parents. its a pretty steep hill, no traffic, not very long though. |
Thursday Jun 22 |
| Note | |
| (rest day) |
| felt really hammered even though I didn't work out that hard. wondering if brathing the chlorine in the pool had anything to do with. lets face it, swimming in a chemical bath that makes your eyes and sinus burn can't be good for your lungs either. |
Wednesday Jun 21 |
| biking 14:00 [2]3.0 mi (4:40 / mi) | |
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| errand - half w/ 25# pack |
| yoga 30:00 [2] | |
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| biking 15:00 [1]3.0 mi (4:59 / mi) | |
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| errand - pt. a to b as slow as possible due to the hotzone |
| biking 16:00 [2]4.0 mi (3:59 / mi) | |
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| to pool and back |
| swimming 45:00 [3]1.0 mi (45:00 / mi) | |
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| S3 - having just started learning freestyle stroke since last summer, I was pleased w the way it felt. By plunging my head downward aggressively between breaths. Involved my whole body more - I was thinking that the yoga this morning helped unlock that. Worked on flip turns more. |
Tuesday Jun 20 |
| running warm up/down 22:00 [2]2.25 mi (9:47 / mi) | |
| shoes: |
| BRICK, as part of bike ride. Queeny park w/ light pack |
| biking long 1:10:00 [3]22.0 mi (3:11 / mi) | |
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| B3 - long enough, some good hills.
With book, bike lock, running shoes etc in pack. |
| biking 25:00 [2]6.0 mi (4:09 / mi) | |
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| erands |
Monday Jun 19 |
| biking warm up/down 15:00 [1]3.0 mi (4:59 / mi) | |
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| errand |
Sunday Jun 18 |
| running intervals 15:00 [4]2.5 mi (6:00 / mi) | |
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| R1 - 5 X 800 w/ 1200 jog recovery @ Wilmore park - used o'map to lay out course, and to run through for warmup |
| running 50:00 [2]5.5 mi (9:05 / mi) | |
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| jog recoveries and warmup/cooldown |
| biking 28:00 [2]7.0 mi (3:59 / mi) | |
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| easy spin to girl friends house |
Saturday Jun 17 |
| biking tempo 40:00 [4]13.0 mi (3:05 / mi) | |
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| B2 |
| running long 35:00 [3]4.0 mi (8:44 / mi) | |
| shoes: |
| R3 - not exactly long, but after the bike and longer than a sprint will have to be good enough for now |
| biking 28:00 [2]7.0 mi (3:59 / mi) | |
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| bike home from girlfriends house. |
Friday Jun 16 |
| biking warm up/down 15:00 [2]4.0 mi (3:45 / mi) | |
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| to pool and back |
| swimming intervals 40:00 [3]0.4 mi (1:39:58 / mi) | |
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| S1 - little half pool bursts to and from trying to learn flip turn. |
Thursday Jun 15 |
| biking intervals 18:00 [3]5.0 mi (3:35 / mi) | |
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| B1 - What a difference a day makes - cannnot believe I was trying to do this stuff after the way I felt yesterday. Sprint a minute or so at the hills on the way to the nursing home, then recover 2-3 minutes. Only got 4 intervals in, had to double back for a fifth one. Great way to make the ride go by! |
| running tempo 17:00 [4]2.25 mi (7:33 / mi) | |
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| R2 - brick after bike intervals, thought this was longer, next time will be, but it has a good mix of hills and surfaces, mostly on grass. |
| biking 20:00 [2]5.0 mi (3:59 / mi) | |
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| back from nursing home |
| yoga 30:00 [2] | |
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Wednesday Jun 14 |
| biking warm up/down 25:00 [1]6.0 mi (4:09 / mi) | |
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| errands. legs, everything extremely tired |
Tuesday Jun 13 |
| biking long 1:30:00 [2]26.0 mi (3:27 / mi) | |
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| B3 work on new house |
| biking long 1:10:00 [2]20.0 mi (3:29 / mi) | |
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| B3 continued. Clients house.
given that I ride my bike almost everywhere, i'm trying to focus on getting my long, tempo, and speedwork or the equivalent in every week for running, swimming, and biking. Hence I'll start using the designations B1, B2, B3, R1, R2 etc. to be sure I get the three workouts in for each discipline each week. There will end up being unavoidable extra biking which I will try to spin out slow to save energy for the other workouts. And orienteering and running will have to double up. |
| 'weight' training 45:00 [2] | |
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| rubbing stain on paneling. |
Monday Jun 12 |
| Note | |
| (rest day) |
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Sunday Jun 11 |
| swimming 15:00 [4]0.3 mi (49:58 / mi) | |
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| approx. time |
| biking race 50:00 [4]17.0 mi (2:57 / mi) | |
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| approx. time |
| running race 24:00 [4]3.0 mi (7:59 / mi) vdot: 38.5 | |
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| need to do more hard brick workouts, started out at a crawl and at the finish was running 200m top sprint speed. |
Saturday Jun 10 |
| Note | |
| (rest day) |
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Friday Jun 9 |
| Note | |
| (rest day) |
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Thursday Jun 8 |
| yoga 30:00 [2] | |
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| biking 18:00 [3]5.0 mi (3:35 / mi) | |
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| to nursing home |
| biking 23:00 [2]5.0 mi (4:35 / mi) | |
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| spinning it home. |
Wednesday Jun 7 |
| 'weight' training 45:00 [2] | |
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| More digging and dirt bucket, gravel sack, concrete bag carrying. |
Tuesday Jun 6 |
| running 12:00 [3]1.5 mi (7:59 / mi) | |
| shoes: |
| run home from parents house |
| running 15:00 [4]1.5 mi (10:00 / mi) | |
| shoes: |
| mini brick - 1 grass mi @ 6:40 |
| biking 22:00 [2] | |
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| to pool and back |
| swimming 30:00 [3]0.63 mi (47:36 / mi) | |
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| kirkwood pool. 200m ea warmup and cool dn, tried to swim 600m more less cont. |
| biking 15:00 [2] | |
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| errand |
Monday Jun 5 |
| 'weight' training 40:00 [2] | |
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| jackhammer concrete, carry buckets of broken up concrete and dirt |
| biking 36:00 [3]10.0 mi (3:35 / mi) | |
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| clients house and back. back streets (as usual) |
| running 15:00 [3]2.0 mi (7:30 / mi) | |
| shoes: |
| mini-brick after bike |
Sunday Jun 4 |
| biking 20:00 [3] | |
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| church-mother's house |
Saturday Jun 3 |
| orienteering warm up/down 30:00 [3] | |
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| first bike 'o' - kept overshooting the controls, and freaked at 5 cuz i couldn't see it. so then it was time to tend to the bike drop. |
| biking 40:00 [2] | |
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| misc. riding to, from and around bike drop. rode into creek but couldn't ride back up the embankment. the cross bike is close to being mountain capable however. |
Friday Jun 2 |
| Note | |
| (rest day) |
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Thursday Jun 1 |
| running long 40:00 [3]5.0 mi (7:59 / mi) | |
| shoes: |
| to nursing home |
| running 1:00:00 [2]5.0 mi (11:59 / mi) | |
| shoes: |
| was going to catch bus back, but decied it was just as fast to walk/run back |