Sunday Jun 29 |
 | running hills 1:20:00 [3] 7.5 mi (10:40 / mi) +280m 5:56 / km | |
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| biking hills 20:00 [2] 3.0 mi (6:40 / mi) +110m 3:43 / km | |
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Saturday Jun 28 |
| biking hills (MTB pulling trailer) 20:00 [3] 3.0 mi (6:40 / mi) +110m 3:43 / km | |
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| rollerblading 1:03:00 [3] 12.5 mi (5:02 / mi) +160m 3:01 / km | |
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| running warm up/down (after rollerblading) 14:00 [2] 1.2 mi (11:40 / mi) +30m 6:44 / km | |
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Friday Jun 27 |
| biking warm up/down (MTB on roads) 45:00 [2] 7.5 mi (6:00 / mi) +130m 3:32 / km | |
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| biking hills (road bike) 55:00 [3] 10.0 mi (5:29 / mi) +250m 3:10 / km | |
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| strength 10:00 [2] | |
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Thursday Jun 26 |
| running warm up/down 30:00 [2] 3.5 mi (8:34 / mi) +30m 5:11 / km | |
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| biking hills (paved road) 40:00 [2] 8.0 mi (4:59 / mi) +200m 2:53 / km | |
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Wednesday Jun 25 |
| running intervals 9:00 [5] 1.5 mi (6:00 / mi) +90m 3:09 / km | |
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| running warm up/down 28:00 [2] 2.5 mi (11:12 / mi) +30m 6:43 / km | |
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| biking hills (leg burning commute) 13:00 [3] 1.5 mi (8:39 / mi) +110m 4:23 / km | |
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| rollerblading 1:05:00 [3] 12.5 mi (5:12 / mi) +140m 3:07 / km | |
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| strength (push-mower) 30:00 [3] 0.8 mi (37:31 / mi) +30m 20:53 / km | |
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Tuesday Jun 24 |
| running hills (w/ poles) 38:00 [2] 3.5 mi (10:51 / mi) +130m 6:03 / km | |
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| Broke my pole swatting an aggressive dog, about 2/3 of the way through the run. |
| strength (chopping) 45:00 [2] | |
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| biking hills 20:00 [2] 1.9 mi (10:30 / mi) +120m 5:28 / km | |
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Monday Jun 23 |
| biking warm up/down (paved milk run) 45:00 [2] 7.0 mi (6:26 / mi) +30m 3:57 / km | |
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| walking hills (commute) 1:00:00 [1] 3.0 mi (20:00 / mi) +110m 11:09 / km | |
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Sunday Jun 22 |
| canoeing long (day 4) 2:00:00 [1] * 7.0 mi (17:08 / mi) | |
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| biking hills (shuttle) 55:00 [3] * 8.0 mi (6:51 / mi) +300m 3:50 / km | |
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| running long (pushing bike) 1:05:00 [3] * 6.0 mi (10:50 / mi) +90m 6:26 / km | |
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| rest of shuttle after bike tire flatted |
Saturday Jun 21 |
| canoeing long (trip day 3) 3:45:00 [1] ** 18.0 mi (12:29 / mi) | |
| (rest day) |
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Friday Jun 20 |
| biking long (shuttling car) 1:15:00 [2] 16.0 mi (4:41 / mi) +100m 2:51 / km | |
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| canoeing long (trip day 2) 4:15:00 [1] * 20.0 mi (12:44 / mi) | |
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Thursday Jun 19 |
| running intervals (AnT level) 50:00 [4] 5.0 mi (10:00 / mi) +120m 5:47 / km | |
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| canoeing long (CT river trip) 3:30:00 [1] ** 15.0 mi (14:00 / mi) | |
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Wednesday Jun 18 |
| walking warm up/down 30:00 [1] 1.5 mi (20:00 / mi) +110m 10:07 / km | |
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| running long 1:30:00 [2] 9.5 mi (9:28 / mi) +280m 5:24 / km | |
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Tuesday Jun 17 |
| canoeing (down+upstream Black) 1:00:00 [1] 3.0 mi (20:00 / mi) | |
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| rollerblading tempo 1:10:00 [3] 13.0 mi (5:23 / mi) +230m 3:10 / km | |
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Monday Jun 16 |
| biking tempo (paved road milk run) 35:00 [3] 7.0 mi (4:59 / mi) +30m 3:04 / km | |
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| walking warm up/down (w/kes) 1:00:00 [1] 3.0 mi (20:00 / mi) +110m 11:09 / km | |
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| running intervals (w/ warm-up) 40:00 [5] 4.0 mi (10:00 / mi) +120m 5:41 / km | |
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| hill repeats pushing to find max heart rate. 186 today. |
Sunday Jun 15 |
| canoeing warm up/down (to rope swing) 1:30:00 [1] 4.5 mi (20:00 / mi) | |
| (rest day) |
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| running warm up/down (race set up.) 30:00 [2] 2.0 mi (14:59 / mi) +30m 8:54 / km | |
| (rest day) |
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Saturday Jun 14 |
| running warm up/down 30:00 [2] 2.7 mi (11:06 / mi) +70m 6:23 / km | |
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| rollerblading long 1:15:00 [3] 13.5 mi (5:33 / mi) +140m 3:21 / km | |
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Friday Jun 13 |
| canoeing (early morning) 50:00 [2] 2.0 mi (24:59 / mi) | |
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| saw raccoon swimming |
| biking hills (MTB w/kes) 30:00 [1] 3.0 mi (10:00 / mi) +110m 5:35 / km | |
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| biking hills (towing kayak) 15:00 [3] 1.5 mi (10:00 / mi) +110m 5:04 / km | |
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Thursday Jun 12 |
| running intervals (2 minute intervals) 45:00 [4] 5.0 mi (9:00 / mi) +100m 5:16 / km | |
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| walking warm up/down (w/kes) 35:00 [1] 1.5 mi (23:20 / mi) +110m 11:49 / km | |
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| warm down after intervals |
| biking tempo (road/paved) 35:00 [3] 8.0 mi (4:22 / mi) +40m 2:41 / km | |
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Wednesday Jun 11 |
| walking hills (commute + warm-up) 35:00 [1] 1.5 mi (23:20 / mi) +110m 11:49 / km | |
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| rollerblading warm up/down (techniques) 55:00 [2] 8.0 mi (6:51 / mi) +35m 4:13 / km | |
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| running hills 10:00 [4] 1.0 mi (10:00 / mi) +110m 4:38 / km | |
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Tuesday Jun 10 |
| running intervals (with poles) 30:00 [3] 2.5 mi (11:59 / mi) +70m 6:52 / km | |
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| biking hills (w/ Kes) 30:00 [1] 3.0 mi (10:00 / mi) +110m 5:35 / km | |
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| biking tempo (paved road) 1:10:00 [3] 20.0 mi (3:29 / mi) +100m 2:08 / km | |
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| Early in the ride my front derailer cable broke. I kept it in the
small chain ring for the climbs. So flats were high tempo. |
Monday Jun 9 |
| swimming warm up/down 20:00 [1] 0.3 km (1:06:40 / km) | |
| (rest day) |
| inv neighbor's pond |
Sunday Jun 8 |
| running long 55:00 [2] 5.0 mi (10:59 / mi) +100m 6:26 / km | |
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| Felt good to loosen up after the race. |
Saturday Jun 7 |
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| Event: NEOC Big River South
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| foot-O race 1:11:32 [4] **** 5.0 mi (14:17 / mi) +40m 8:40 / km | |
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| Ran Red. finished 2nd, 73 seconds behind first place.
Flat terrain, made old stone walls and boulders the main landmarks.
Humid Hot weather made me glad I finished quickly.
No major mistakes, just several small imperfections. |
| swimming warm up/down 10:00 [2] 0.4 km (25:00 / km) | |
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| Ocean with small waves, very cool and refreshing |
Thursday Jun 5 |
| running intervals (roads) 35:00 [4] 3.5 mi (10:00 / mi) +40m 6:00 / km | |
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| included some warm-up/down |
| walking warm up/down (w/ Kes) 30:00 [1] 1.5 mi (20:00 / mi) +110m 10:07 / km | |
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| rollerblading tempo 50:00 [3] 8.0 mi (6:14 / mi) +20m 3:51 / km | |
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| includes the steep downhill to the village that I slalomed very slowly |
Wednesday Jun 4 |
| running hills (w/ poles) 25:00 [4] 2.5 mi (10:00 / mi) +70m 5:43 / km | |
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| Hill bounding with poles. Some warm-up and down included.
Rainy. |
Tuesday Jun 3 |
| biking warm up/down (transport to meeting) 20:00 [2] 3.0 mi (6:40 / mi) +110m 3:43 / km | |
| (rest day) |
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Monday Jun 2 |
| kayaking (downstream then up) 55:00 [2] 3.0 mi (18:20 / mi) | |
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| first time in a while, hard on arms. |
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| C • Congratulations! 1 |
| running warm up/down (to and from pavement) 20:00 [2] 2.0 mi (10:00 / mi) +5m 6:10 / km | |
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| rollerblading hills (first time this year) 40:00 [3] 5.0 mi (7:59 / mi) +140m 4:34 / km | |
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| biking hills 40:00 [4] 6.0 mi (6:40 / mi) +220m 3:43 / km | |
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Sunday Jun 1 |
| running (with poles) 1:00:00 [3] 5.0 mi (11:59 / mi) +120m 6:56 / km | |
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| biking hills 15:00 [2] 3.0 mi (4:59 / mi) +110m 2:47 / km | |
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