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Training Log Archive: boyle

In the 31 days ending Jul 31, 2012:

	activity	#	time	miles		km		+m
	Running	8	5:41:23	29.01	(11:46)	46.68	(7:19)	111
	spin	5	5:06:45	61.4	(5:00)	98.82	(3:06)
	Cross country	2	1:04:12	4.3	(14:56)	6.92	(9:17)
	geocaching	2	1:04:00	3.98	(16:06)	6.4	(10:00)
	canicross	2	29:00	1.86	(15:33)	3.0	(9:40)
	basic	2	15:00
	Total	19	13:40:20	100.55		161.82		111
averages - sleep:5.5

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Tuesday Jul 31, 2012 #

Running 42:42 [3] 5.6 km (7:38 / km)
shoes: The North Face Ultra 106 GTX X

No negative split, this was a perfect crash and burn. Tonights trackside rabbit arrived early and left, me flailing, early.

Sunday Jul 29, 2012 #

geocaching 54:00 [3] 5.4 km (10:00 / km)
shoes: Columbia Trail Meister

The brief hike in the South March Highlands became a cardio workout, even at this slow pace, factor in running off trails, in jeans at humidex 32. At speed, I could out race the bugs.

Saturday Jul 28, 2012 #

spin 1:08:00 [3] 21.6 km (3:09 / km)

Thursday Jul 26, 2012 #

spin 1:10:45 [3] 23.36 km (3:02 / km)

Tuesday Jul 24, 2012 #

Running 45:00 [3] 5.7 km (7:54 / km)
shoes: The North Face Ultra 106 GTX X

canicross 7:00 [3] 0.7 km (10:00 / km)
shoes: Columbia Trail Meister

Monday Jul 23, 2012 #

Running 13:43 [3] 1.68 km (8:10 / km)
shoes: Columbia Trail Meister

Saturday Jul 21, 2012 #

spin 59:00 [3] 19.9 km (2:58 / km)

Humidex 30

Thursday Jul 19, 2012 #

Running 42:34 [3] 5.67 km (7:30 / km)
shoes: The North Face Ultra 106 GTX X

Experiment (success? or fail?): the results are conclusive. Deer flies etc pushed me back out of the forest west of the Goulbourn Forced Road.

Tuesday Jul 17, 2012 #

Running 43:50 [3] 5.77 km (7:36 / km)
shoes: The North Face Ultra 106 GTX X

I was able to negative split despite the return uphill and upwind and a Humidex of 39.

Sunday Jul 15, 2012 #

spin 1:02:00 [3] 19.53 km (3:10 / km)

Humidex 36

geocaching 10:00 [3] 1.0 km (10:00 / km)
shoes: Columbia Trail Meister

humidex 39

Friday Jul 13, 2012 #

Running 44:01 [3] 5.6 km (7:52 / km)
shoes: The North Face Ultra 106 GTX X

I'll blame Humidex 35 for my failure to run a ladder. Thanks to a late arriving target I was able to run a negative split.

Wednesday Jul 11, 2012 #

Cross country 16:12 [3] 2.12 km (7:38 / km)
shoes: The North Face Ultra 106 GTX X

How dumb am I? I unsuccessfully attempted a run in the South March Highlands (humidex 30), having already forgotten that deer flies destroyed the outing Ziggy & I attempted in the Ferguson Forest yesterday. The next run must be on track. Temperature is not relevant.

Monday Jul 9, 2012 #

Note
slept:7.5 (rest day)

Quads are tight. I took Ziggy to his swimming hole but there's no water in Shirleys Brook.

Sunday Jul 8, 2012 #

Note

Utica NY

7 AM

Running warm up/down 13:00 [3] 1.66 km (7:50 / km)
slept:5.0 shoes: Nike Pegasus+ 26 GTX

At the last minute, I decided to use the old, worn but lighter running shoes.

8 AM

Running race 1:36:33 [3] 15.0 km (6:26 / km) +111m 6:12 / km
shoes: Nike Pegasus+ 26 GTX

The extra people in the fastest sell-out of the Boilermaker took much of the fun out of my race today: my slowest race effort ever recorded on AttackPoint. I set out to match my 15k split in October at 9:04/mile pace and was a full minute slower per mile. The only decent mile was the downhill mile 5. There was no room to run for the entire course. I couldn't even stay on course to run over the mats at the 5k mark. I missed half my water stations because of the crowd of racing-pretenders in the way. I didn't see any Gatorade stations. In the finishing chute, I expected to miss out on the sandwiches etc but I couldn't even fight my way to some water or popsicles. However, en route to the sweat check there was no problem getting beer. So I actually sipped a beer (for survival: calories/hydration) on my walk back to the car. I expect to learn that temperatures made it the coolest race in years but I found the sweat just dripping out of me from the get go.

44.5%
7477/11360 461/594
9:55 10:05 10:02 10:29 8:11 10:40 11:50 10:34 11:41 3:05

Saturday Jul 7, 2012 #

Note
slept:4.0

I did too much walking today (7 miles) between the Boilermaker race expo and caching.

Wednesday Jul 4, 2012 #

spin 47:00 14.43 km (3:15 / km)

With Humidex 40, this was my last chance to replicate Boilermaker conditions. I had intended to bike South March Highlands trails but M's bike and M's husband weren't up to the challenge. I once biked such trails on a ten-speed but it's not my bike I'm wrecking. Swallowing a deer fly upon entry of the trail system didn't help. I cycled by lots of poison parsnip.

Tuesday Jul 3, 2012 #

8 PM

canicross 22:00 [3] 2.3 km (9:34 / km)
shoes: Columbia Trail Meister

I didn't expect to get a run in today but Ziggy came to tell me it was only 22° and we should go out. I argued that it was still really humid. Nevertheless, we hit the trails at the South March Highlands.

Monday Jul 2, 2012 #

Cross country 48:00 [3] 4.8 km (10:00 / km)
shoes: The North Face Ultra 106 GTX X

Trail and off-trail running in South March Highlands, Humidex 32

Sunday Jul 1, 2012 #

Event: WMOC 2012

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