Training Log Archive: Adrocopter

running race (5 km time trial,Common) 18:06 [5] 3.1 mi (5:50 / mi) +45m 5:35 / mi

running warm up/down (w/ intervals) 35:00 [3] 3.5 mi (10:00 / mi) +110m 9:07 / mi

rollerskiing tempo (mostly flat) 45:00 [2] 8.0 mi (5:37 / mi) +50m 5:31 / mi

biking hills (commute) 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi
(rest day)

strength (Log lifting and carrying) 1:00:00 [2] 0.5 mi (1:59:57 / mi) +30m 1:41:07 / mi

running hills 45:00 [2] 4.0 mi (11:15 / mi) +180m 9:52 / mi

rollerblading intervals (part w/ kes on bike) 1:50:00 [3] 15.0 mi (7:20 / mi) +100m 7:11 / mi

biking warm up/down (milk run, road) 45:00 [2] 7.0 mi (6:26 / mi) +30m 6:21 / mi
(rest day)

walking hills 40:00 [1] 2.0 mi (20:00 / mi) +50m 18:33 / mi

rollerskiing long 1:40:00 [3] 16.0 mi (6:15 / mi) +180m 6:02 / mi

running hills (w/ poles) 50:00 [2] 4.0 mi (12:30 / mi) +110m 11:31 / mi

biking hills (MTB with trailer) 50:00 [2] 6.0 mi (8:20 / mi) +160m 7:42 / mi

running warm up/down 1:00:00 [2] 5.5 mi (10:55 / mi) +110m 10:16 / mi

running hills (w/poles) 47:00 [4] 4.5 mi (10:27 / mi) +180m 9:17 / mi

rollerblading (w/poles) 50:00 [2] 7.5 mi (6:40 / mi) +20m 6:37 / mi

biking hills (commute) 15:00 [2] 3.0 mi (5:00 / mi) +110m 4:29 / mi
(rest day)

rollerskiing 40:00 [2] 7.0 mi (5:43 / mi) +40m 5:37 / mi

running hills (up to common) 15:00 [3] 1.5 mi (10:00 / mi) +110m 8:09 / mi

strength (split and stack wood) 1:00:00 [2]

canoeing race (1st leg of adventure race) 20:00 [5] ** 1.5 mi (13:20 / mi)
spiked:3/3c

running race (adventure trek - woods) 2:00:00 [3] *** 11.0 km (10:55 / km) +400m 9:14 / km
spiked:3/5c

mtn. biking race (adventure race) 3:00:00 [4] *** 20.0 mi (9:00 / mi) +200m 8:44 / mi
spiked:7/11c

biking hills (commute) 15:00 [2] 1.5 mi (10:00 / mi) +110m 8:09 / mi
(rest day)

canoeing long (teaching canoeing) 1:30:00 [1] 4.0 mi (22:30 / mi)

biking long (road bike, paved) 1:20:00 [3] 21.0 mi (3:49 / mi) +210m 3:42 / mi

running warm up/down 40:00 [2] 3.5 mi (11:26 / mi) +30m 11:08 / mi

rollerblading hills (w/poles) 1:10:00 [3] 9.0 mi (7:47 / mi) +140m 7:25 / mi

biking hills (commute) 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi

running intervals 32:00 [5] 3.8 mi (8:25 / mi) +70m 7:58 / mi

biking hills (MTB on dirt roads) 40:00 [3] 6.0 mi (6:40 / mi) +200m 6:02 / mi

rollerskiing warm up/down (technique clinic) 1:15:00 [1] 5.0 mi (15:00 / mi) +200m 13:20 / mi

biking hills (commute) 25:00 [1] 3.0 mi (8:20 / mi) +110m 7:29 / mi

running long (road and trails) 1:25:00 [2] 7.0 mi (12:09 / mi) +220m 11:04 / mi

strength (wood split and stack) 15:00 [2]

canoeing warm up/down (up + downstream) 30:00 [1] 1.5 mi (20:00 / mi)

rollerskiing 1:30:00 [3] 12.0 mi (7:30 / mi) +100m 7:19 / mi

biking warm up/down 15:00 [2] 3.0 mi (5:00 / mi) +10m 4:57 / mi

running hills (with poles) 35:00 [3] 3.5 mi (10:00 / mi) +70m 9:25 / mi

biking tempo (in rain) 1:25:00 [2] 14.0 mi (6:04 / mi) +250m 5:45 / mi

walking warm up/down (commute) 45:00 [1] 3.0 mi (15:00 / mi) +110m 13:28 / mi
(rest day)

canoeing warm up/down (class) 1:30:00 [1] 2.0 mi (45:00 / mi)

running warm up/down (paved) 35:00 [2] 3.5 mi (10:00 / mi) +30m 9:44 / mi

biking hills (w/ Kestrel) 30:00 [1] 3.0 mi (10:00 / mi) +110m 8:59 / mi

rollerblading tempo (mostly V2) 25:00 [2] 3.5 mi (7:09 / mi) +45m 6:52 / mi

canoeing intervals (strong wind) 2:10:00 [2] 5.0 mi (26:00 / mi)

backpacking (portage) 20:00 [3] 0.5 mi (39:59 / mi) +20m 35:34 / mi

walking warm up/down (trail) 1:00:00 [1] 2.6 mi (23:05 / mi) +40m 22:02 / mi

running hills (Long Pond Mtn twice) 55:00 [5] 4.2 mi (13:06 / mi) +600m 9:04 / mi

canoeing long (students slow) 4:00:00 [1] ** 10.0 mi (24:00 / mi)

canoeing long (Follensby CLear pond) 4:00:00 [2] ** 10.0 mi (24:00 / mi)

running long (1/4 miles) 30:00 [4] 3.0 mi (10:00 / mi) +10m 9:54 / mi

backpacking (portage) 50:00 [3] 1.5 mi (33:20 / mi) +30m 31:23 / mi

canoeing warm up/down (sailing) 1:30:00 [1] 4.5 mi (20:00 / mi)
(rest day)

canoeing long (Raquette River+Stony Cr.) 6:00:00 [1] 13.0 mi (27:42 / mi)

backpacking (portage) 2:00:00 [3] ** 4.5 mi (26:40 / mi) +40m 25:57 / mi

backpacking (portage) 1:10:00 [3] 3.0 mi (23:20 / mi) +10m 23:06 / mi

running intervals 35:00 [3] 3.2 mi (10:56 / mi) +30m 10:38 / mi

canoeing long (Long Lake) 5:00:00 [2] 1300.0 mi (14 / mi)

canoeing long (trip leading) 6:00:00 [2] ** 15.0 mi (24:00 / mi)

backpacking (portage) 1:20:00 [3] * 4.0 mi (20:00 / mi) +20m 19:42 / mi

canoeing warm up/down (bow w/ bad stern steer) 1:50:00 [2] 5.0 mi (22:00 / mi)

running hills (w/ backpack) 45:00 [3] 4.5 mi (10:00 / mi) +130m 9:11 / mi