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Training Log Archive: j-man

In the 12 days ending Jul 11, 2009:

activity	#	time	miles	km	+m
Run	9	8:53:02	36.21	58.27	398
Bike	5	4:45:00	37.11	59.72
Orienteering	1	1:05:00
Total	10	14:43:02	73.32	117.99	398

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Saturday Jul 11, 2009 #

Note

CSU Training

Orienteering 1:05:00 ****
shoes: Spring 2009 Integrators

Training at FCN. A sign of things to come.

Run 1:00:00

TNT. By myself. The last 15 minutes was slow when I was trying to find Harvey and Dasha.

Run intervals 4:04
shoes: 9 2007 Saucony

4 approximately 100 meter strides on the soccer field.

Friday Jul 10, 2009 #

Note

An unintentional rest day. Got back to PA around 11. Had wanted to row, but really was a bit tired and Dasha vetoed this.

Thursday Jul 9, 2009 #

Note

My panel today and Dasha's arrival really precluded any training.

Wednesday Jul 8, 2009 #

Run 35:00 [2]
shoes: 9 2007 Saucony

Easy run around Newport, RI.

Monday Jul 6, 2009 #

Run 30:00 [2]

Level 8 hills, 6.5 mph.

Bike 30:00 [2]

Level 8 hills.

Sunday Jul 5, 2009 #

Event: JWOC 2009

Run tempo 1:58:38 17.51 mi (6:47 / mi)
shoes: Reebok Bobby Curtis

Hard to get out the door today after watching Federer and then Woods perform. I did what I could.

http://www.gmap-pedometer.com/?r=2977304

Clock time: 60:00 minutes out, 59:57 back

In reality, I think out was 59:09 running, and back 59:29, due to the following stops:

33
18
18
10

This compares to 15.64 miles on 5/20, which is more than a 10% improvement. Some of which is attributable to better conditions today and a lot of which is due to trying harder and taking out the road crossings.

Saturday Jul 4, 2009 #

Run 30:00
(rest day) shoes: February 2008 Asics

Friday Jul 3, 2009 #

Run warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Reebok Bobby Curtis

6mph, 1%.

Run warm up/down 5:00
shoes: Reebok Bobby Curtis

6mph for 1, 7mph for 1, 8mph for 2, 9mph for :30 and 9.5mph for :30 at 2%.

Run tempo 20:00 2.99 mi (6:41 / mi) +80m 6:11 / mi
shoes: Reebok Bobby Curtis

8.7mph, level 8 hills.

Last 3 at 10mph, and last minute slightly faster.

Run 20:00 [2] 2.43 mi (8:13 / mi) +78m 7:28 / mi
shoes: Reebok Bobby Curtis

2%, 8mph. Interestingly, unless my calculations are grossly off, 2% steady grade is just a little under cumulative climb at level 8.

Bike 1:00:00 [2]

Recumbent bike, easy. Level 8 hills.

Thursday Jul 2, 2009 #

Note

Please see Dasha's log.

[Please forgive me Eddie.]

Run 1:00:00 [2] 7.3 mi (8:13 / mi) +240m 7:27 / mi
shoes: Reebok Bobby Curtis

level 8, 7.3 mph. 1024 calories.

Bike 1:00:00 [2] 18.86 mi (3:11 / mi)

Level 8 hills.

Bike 15:00 [2]

Level 8 hills.

Wednesday Jul 1, 2009 #

Run 1:00:00 [2]
shoes: Reebok Bobby Curtis

Level 8 hills, 7.3 mph.

1020 calories.

Run 10:00 [2]
shoes: Reebok Bobby Curtis

To finish Star Wars. 1%, 7.3 mph.

Bike 1:00:00 [2] 18.25 mi (3:17 / mi)

Level 8 hills.

Tuesday Jun 30, 2009 #

Run warm up/down 15:00 [2]
shoes: February 2008 Asics

To the track.

Run intervals 32:20 7.2 km (4:29 / km)
shoes: February 2008 Asics

8 x 400 with 200 meter rest and then 4 x 200 with 400 meter rest.

115
118
115
116
115
117
115
117

Interesting that every even interval was slower. I think it is because I was finishing into the wind on the backstretch, compounding getting tired on the last 200.

34
35
35
35

Really, I am a bit slow.

Run warm up/down 18:00 [2]
shoes: February 2008 Asics

A little cooldown and home. Tired.

Had planned to do an hour on the bike but Dasha was home and she didn't like that idea.

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