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Training Log Archive: grroes

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Running26 46:22:03 287.5(9:41) 462.68(6:01)
  Biking26 24:58:04 313.21(4:47) 504.06(2:58)
  hiking2 3:00:00 5.0(36:00) 8.05(22:22)
  Strength Training22 1:50:00
  Total30 76:10:07 605.7 974.79

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Tuesday Jun 30, 2009 #

Running 2:00:00 [3] 12.0 mi (10:00 / mi)
shoes: Mt. Masochist 3

montana to windfall with glen, emily, and bryan. felt tired.

Biking 1:50:00 [3] 23.0 mi (4:47 / mi)

commute and out to valley for run.

Monday Jun 29, 2009 #

Strength Training 5:00 [3]

40/40/80

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute

Running 57:25 [3] 9.0 mi (6:23 / mi)
shoes: streak 3 (orange)

tempo run up perseverance after work. felt pretty good.

Sunday Jun 28, 2009 #

Running 1:29:21 [3] 11.0 mi (8:07 / mi)
shoes: Mt. Masochist 3

with geezers in valley.

Biking 1:18:00 [3] 18.2 mi (4:17 / mi)

commute from valley after geezer run.

Strength Training 5:00 [3]

40/40/80

Saturday Jun 27, 2009 #

Running 4:00:00 [3] 24.0 mi (10:00 / mi)
shoes: mt. masochist 4

with bryan up eaglecrest road and halfway up mountain and then back to douglas on ditch trail. felt better and better as run progresed!

Biking 15:00 [3] 3.0 mi (5:00 / mi)

commute to amah's house.

Strength Training 5:00 [3]

40/40/80

Friday Jun 26, 2009 #

Biking 1:00:00 [3] 10.0 mi (6:00 / mi)

commute with climb up to dan moller trailhead after work.

Running 2:07:00 [3] 9.0 mi (14:07 / mi)
shoes: streak 3 (orange)

with dan up dan moller trail and over mt. troy to eaglecrest. another sweet run with high clouds.

Thursday Jun 25, 2009 #

Strength Training 5:00 [3]

40/40/80

Running 2:53:04 [3] 14.0 mi (12:22 / mi)
shoes: Mt. Masochist 3

juneau ridge with glen, guy, bob, steve, leah, david, zach, tristan, and gabe. really tired, but very fun run. went up ridge route at bottom. 51 minutes to top of mountain!

Biking 55:21 [3] 11.11 mi (4:59 / mi)

commute

Wednesday Jun 24, 2009 #

Running 40:42 [3] 5.0 mi (8:08 / mi)
shoes: mt. masochist 4

ditch trail to crow hill loop in AM. lower leg fatigue, especially in right leg.

Running 34:00 [3] 4.5 mi (7:33 / mi)
shoes: streak 3 (orange)

warm up before east glacier race.

Running tempo 32:11 [3] 6.0 mi (5:22 / mi)
shoes: streak 3 (orange)

east glacier race.

Running 11:16 [3] 1.5 mi (7:31 / mi)
shoes: streak 3 (orange)

cool down after east glacier race.

Biking 2:11:43 [3] 32.5 mi (4:03 / mi)

commute and commute to east glacier race. pushed very hard on way home.

Strength Training 5:00 [3]

40/40/80

Tuesday Jun 23, 2009 #

Strength Training 5:00 [3]

40/40/80

Running 1:12:34 [3] 9.0 mi (8:04 / mi)
shoes: Mt. Masochist 3

ditch trail in AM. felt pretty tired from last night's run.

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute

Monday Jun 22, 2009 #

Running 1:33:47 [3] 13.0 mi (7:13 / mi)
shoes: streak 3 (orange)

out thane to sheep creek trail and up to end of developed trail. felt pretty good. very wet and cold. raining hard and temps in the 40's!

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute

Strength Training 5:00 [3]

40/40/80

Sunday Jun 21, 2009 #

Biking 40:00 [3] 8.5 mi (4:42 / mi)

commute to geezer run

Running 2:12:49 [3] 9.0 mi (14:45 / mi)
shoes: mt. masochist 4

icy gulch loop with geezers. felt better than i have in several days.

Strength Training 5:00 [3]

40/40/80

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute to work

Saturday Jun 20, 2009 #

hiking 1:30:00 [3] 2.5 mi (36:00 / mi)
shoes: Mt. Masochist 3

down dan moller with pema, amah, and christina.

Biking 1:00:00 [3] 12.5 mi (4:48 / mi)

out thane for solstice bonfire on beach.

Friday Jun 19, 2009 #

Biking 1:10:00 [3] 14.0 mi (5:00 / mi)

commute and commute to dan moller trail and back.

Running 52:53 [3] 5.0 mi (10:35 / mi)
shoes: mt. masochist 4

up dan moller with overnight pack and back down without pack.

hiking 1:30:00 [3] 2.5 mi (36:00 / mi)
shoes: Mt. Masochist 3

up dan moller with pema, amah, and christina.

Thursday Jun 18, 2009 #

Running 1:09:28 [3] 9.0 mi (7:43 / mi)
shoes: mt. masochist 4

up perseverance after work with steve.

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute

Strength Training 5:00 [3]

40/40/80

Wednesday Jun 17, 2009 #

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute

Running 1:25:50 [3] 8.0 mi (10:44 / mi)
shoes: Mt. Masochist 3

with bryan and chris on fish creek trail and up to eaglecrest parking lot. very mellow pace. nice active recovery day

Tuesday Jun 16, 2009 #

Biking 40:00 [3] 8.0 mi (5:00 / mi)

commute

Strength Training 5:00 [3]

40/40/80

Running 1:50:00 [3] 10.0 mi (11:00 / mi)
shoes: mt. masochist 4

w/merry, guy, glen, bob, steve d. up granite creek. lower legs really tired still.

Monday Jun 15, 2009 #

Running 1:09:37 [3] 9.0 mi (7:44 / mi)
shoes: mt. masochist 4

ditch trail at night from jumbo to blueberry and loop on road. lower legs very tired.

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute

Sunday Jun 14, 2009 #

Strength Training 5:00 [3]

40/40/80

Running 3:00:00 [3] 16.5 mi (10:55 / mi)
shoes: Mt. Masochist 3

montana creek to windfall and boy scout trail with geezers. legs feeling tired from so much climbing this week.

Biking 1:13:00 [3] 16.4 mi (4:27 / mi)

home from valley after geezer run.

Saturday Jun 13, 2009 #

Biking 30:00 [3] 6.0 mi (5:00 / mi)

commute to sandpiper to have breakfast with amah and pema

Biking 1:30:00 [3] 20.0 mi (4:30 / mi)

bike out to valley to camp at mendenhall lake.

Running 1:49:47 [3] 7.0 mi (15:41 / mi)
shoes: mt. masochist 4

up mt. jumbo and down gulch to snowmachine trail.

Strength Training 5:00 [3]

40/40/80

Friday Jun 12, 2009 #

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute at night to go to store, christina's house, and blockbuster

Thursday Jun 11, 2009 #

Strength Training 5:00 [3]

40/40/80

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute

Running hills 3:00:00 [3] 15.0 mi (12:00 / mi)
shoes: Mt. Masochist 3

juneau ridge with steve foley and glen. great day. felt strong. one of the best runs i've ever been on!

Wednesday Jun 10, 2009 #

Running 23:19 [3] 3.5 mi (6:40 / mi)
shoes: mt. masochist 4

to rainbow in morning.

Running hills 1:37:29 [3] 10.0 mi (9:45 / mi)
shoes: mt. masochist 4

up roberts trail and down icy gulch in evening. fetl much better than yesterday or this morning. very nice weather.

Strength Training 5:00 [3]

40/40/80

Tuesday Jun 9, 2009 #

Running tempo 46:04 [3] 7.0 mi (6:35 / mi)
shoes: Mt. Masochist 3

6k race at boy scout beach with warm up and warm down. felt pretty crappy during race. ran 6k in about 22 min.

Running 25:00 [3] 3.5 mi (7:09 / mi)
shoes: Mt. Masochist 3

home from rainbow at night.

Strength Training 5:00 [3]

40/40/80

Monday Jun 8, 2009 #

Running 40:51 [3] 5.0 mi (8:10 / mi)
shoes: Mt. Masochist 3

in am. ditch trail to crow hill loop.

Running 1:04:41 [3] 8.0 mi (8:05 / mi)
shoes: mt. masochist 4

sheep creek trail after work. felt really good.

Biking 1:10:00 [3] 15.0 mi (4:40 / mi)

commute and out to sheep creek for run after work.

Strength Training 5:00 [3]

40/40/80

Sunday Jun 7, 2009 #

Strength Training 5:00 [3]

40/40/80

Saturday Jun 6, 2009 #

Strength Training 5:00 [3]

40/40/80

Running 55:53 [3] 7.0 mi (7:59 / mi)
shoes: Mt. Masochist 3

in gustavus with dan.

Friday Jun 5, 2009 #

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute

Biking 35:00 [3] 8.0 mi (4:22 / mi)

in gustavus with dan.

Thursday Jun 4, 2009 #

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute

Running 1:08:00 [3] 9.0 mi (7:33 / mi)
shoes: Mt. Masochist 3

up perseverance in evening with steve foley. legs very heavy and slow.

Strength Training 5:00 [3]

35/35/70

Wednesday Jun 3, 2009 #

Strength Training 5:00 [3]

35/35/70

Biking 35:00 [3] 7.0 mi (5:00 / mi)

commute

Running 2:26:46 [3] 10.0 mi (14:41 / mi)
shoes: Mt. Masochist 3

with bob, glen, guy, merry, and greg. up to gastineau and down snow field into icy gulch and down perseverance. felt really good all day.

Tuesday Jun 2, 2009 #

Biking 40:00 [3] 7.0 mi (5:43 / mi)

commute

Running 1:03:48 [3] 9.0 mi (7:05 / mi)
shoes: Mt. Masochist 3

perseverance in evening after work.

Strength Training 5:00 [3]

35/35/70

Monday Jun 1, 2009 #

Running 1:08:28 [3] 9.0 mi (7:36 / mi)
shoes: Mt. Masochist 3

on ditch trail in evening. pretty fast. felt good.

Biking 45:00 [3] 9.0 mi (5:00 / mi)

commute

Strength Training 5:00 [3]

35/35/70

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