Saturday May 31 |
 | running warm up/down (some fartlak) 45:00 [2] 4.5 mi (10:00 / mi) +50m 6:00 / km | |
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| with students |
| strength (arms) 20:00 [3] | |
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Friday May 30 |
| running long 1:00:00 [3] 6.0 mi (10:00 / mi) +50m 6:03 / km | |
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Thursday May 29 |
| running intervals (9 x 1.1 min.) 40:00 [5] 4.0 mi (10:00 / mi) +50m 5:59 / km | |
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| includes warm-up/down time |
| strength (swimming and rowing) 25:00 [3] 0.5 mi (49:58 / mi) | |
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| heavy wooden rowboat in Sweden |
Wednesday May 28 |
| strength (130 push-ups) 6:00 [3] | |
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Tuesday May 27 |
| running tempo 7:00 [3] 1.0 mi (7:00 / mi) +20m 4:06 / km | |
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| running hills 2:00 [3] 0.25 mi (8:01 / mi) +30m 3:37 / km | |
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| running warm up/down (to Kalø slot castle ruin) 46:00 [2] 4.0 mi (11:30 / mi) +20m 7:02 / km | |
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Monday May 26 |
| running warm up/down 44:00 [2] 4.0 mi (10:59 / mi) +20m 6:44 / km | |
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| After a day of travel and little movement, much loosening up needed
Denmark is flat. |
| strength (pushups) 3:00 [3] | |
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| Unspecified (navigating on new roads) 20:00 [0] * | |
| spiked:2/3c |
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Saturday May 24 |
| running intervals 8:00 [4] 2.4 km (3:20 / km) +80m 2:51 / km | |
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| running warm up/down 32:00 [2] 2.8 mi (11:25 / mi) +20m 6:57 / km | |
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| biking warm up/down (bike didn't fit well) 40:00 [2] 6.0 mi (6:40 / mi) +30m 4:05 / km | |
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Friday May 23 |
| walking warm up/down (loosen crampy legs) 2:00:00 [1] 6.0 mi (20:00 / mi) +30m 12:14 / km | |
| (rest day) |
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| strength (push-ups) 2:00 [3] | |
| (rest day) |
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Thursday May 22 |
| running warm up/down (approach and return) 1:30:00 [2] 7.0 mi (12:50 / mi) +50m 7:49 / km | |
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| plus canal crossings, 1 waist deep. |
| running hills (Hestfjall, Iceland) 23:00 [4] 1.0 mi (23:00 / mi) +300m 7:24 / km | |
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| steep climb on rock and scree |
| Unspecified (naviagating Reykjavik) 10:00 [1] * | |
| spiked:2/ |
| Road map navigation while my co-leader drove. |
Wednesday May 21 |
| running 50:00 [2] 5.0 mi (10:00 / mi) +50m 6:02 / km | |
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| recovery after overnight flight to Iceland |
Monday May 19 |
| running warm up/down (w/poles) 15:00 [2] 1.5 mi (10:00 / mi) | |
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| walking hills (w/ pack) 30:00 [1] 1.5 mi (20:00 / mi) +110m 10:07 / km | |
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Sunday May 18 |
| running long 1:20:00 [2] 11.5 mi (6:56 / mi) +320m 3:59 / km | |
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Saturday May 17 |
| biking tempo (milk run) 40:00 [2] 7.0 mi (5:42 / mi) +30m 3:30 / km | |
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| biking hills (MTB uphill sprints) 20:00 [4] 3.0 mi (6:40 / mi) +230m 3:21 / km | |
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| biking warm up/down 15:00 [2] 3.0 mi (4:59 / mi) | |
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Friday May 16 |
| running warm up/down (w/ poles) 28:00 [2] 2.5 mi (11:12 / mi) | |
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| running hills (w/poles uphill sprints) 13:00 [5] 1.4 mi (9:16 / mi) +200m 4:00 / km | |
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| walking warm up/down (commute) 50:00 [1] 2.5 mi (20:00 / mi) +110m 10:56 / km | |
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| kayaking warm up/down 20:00 [2] 1.0 mi (20:00 / mi) | |
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Thursday May 15 |
| running intervals (trails and course setting) 45:00 [3] * 3.5 mi (12:50 / mi) +130m 7:10 / km | |
| 5c |
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| biking hills (commute w/trailer) 25:00 [2] 3.0 mi (8:20 / mi) +110m 4:39 / km | |
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| canoeing (upstream towing kayak) 20:00 [3] 0.7 mi (28:33 / mi) | |
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Wednesday May 14 |
| biking warm up/down (commute) 1:05:00 [1] 13.0 mi (4:59 / mi) +150m 3:00 / km | |
| (rest day) |
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| strength (carrying water buckets) 20:00 [3] 0.3 mi (1:06:37 / mi) | |
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Tuesday May 13 |
| running long (some trails, 1/2 w/ pack) 50:00 [3] 5.0 mi (10:00 / mi) +170m 5:37 / km | |
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| biking race (road time trial) 57:00 [4] 20.0 mi (2:50 / mi) +100m 1:45 / km | |
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Monday May 12 |
| strength (arms and shoulder) 25:00 [3] | |
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| Carrying buckets of water to water 47 newly planted trees |
| biking hills 25:00 [2] 3.0 mi (8:20 / mi) +110m 4:39 / km | |
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| running warm up/down 5:00 [2] 0.5 mi (10:00 / mi) | |
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| biking tempo 45:00 [3] 8.0 mi (5:37 / mi) +120m 3:20 / km | |
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Sunday May 11 |
| mtn. biking hills 35:00 [2] 4.0 mi (8:44 / mi) +130m 4:56 / km | |
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| running long (picking roadside cans) 1:10:00 [2] 4.5 mi (15:33 / mi) +95m 9:04 / km | |
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| lots of stops and starts. Running carrying 2 shopping bags of cans and bottles was harder |
| strength (arms and core) 40:00 [3] | |
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Saturday May 10 |
| canoeing warm up/down (with Kes) 20:00 [1] 0.5 mi (39:59 / mi) | |
| (rest day) |
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| mtn. biking hills 35:00 [2] 4.5 mi (7:46 / mi) +140m 4:24 / km | |
| (rest day) |
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Friday May 9 |
| biking warm up/down 20:00 [2] 3.0 mi (6:40 / mi) +110m 3:43 / km | |
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| running hills (uphill sprints) 8:00 [4] 1.0 mi (7:59 / mi) +140m 3:28 / km | |
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| running warm up/down 30:00 [2] 2.5 mi (11:59 / mi) +90m 6:42 / km | |
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| strength (arms) 15:00 [3] | |
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| strength (arms + shoulders) 15:00 [3] | |
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| strength (arms + shoulders) 15:00 [3] | |
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Thursday May 8 |
| running (part off-road) 45:00 [2] 4.0 mi (11:14 / mi) +60m 6:41 / km | |
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| picking up Catamount trail markers from fields and checking fences |
| biking 50:00 [3] 8.0 mi (6:14 / mi) +120m 3:43 / km | |
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Wednesday May 7 |
| running long (w/poles on trails) 1:10:00 [2] 3.5 mi (20:00 / mi) +140m 11:03 / km | |
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| biking warm up/down (commute with Kes) 45:00 [2] 6.5 mi (6:55 / mi) +130m 4:03 / km | |
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Tuesday May 6 |
| mtn. biking warm up/down (travel to evening meeting) 25:00 [2] 4.0 mi (6:14 / mi) +110m 3:35 / km | |
| (rest day) |
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| walking warm up/down (commute) 1:00:00 [1] 3.0 mi (20:00 / mi) +110m 11:09 / km | |
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Monday May 5 |
| running (w/ ski poles) 30:00 [2] 2.5 mi (11:59 / mi) +70m 6:52 / km | |
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| mtn. biking warm up/down (commute w/ trailer) 25:00 [2] 3.0 mi (8:20 / mi) +110m 4:39 / km | |
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Sunday May 4 |
| running long (rainy) 1:45:00 [2] 9.0 mi (11:40 / mi) +315m 6:32 / km | |
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Saturday May 3 |
| mtn. biking warm up/down (commute) 20:00 [2] 3.0 mi (6:40 / mi) +110m 3:43 / km | |
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| canoeing long (teaching on Mad River) 3:15:00 [1] 6.0 mi (32:30 / mi) | |
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Friday May 2 |
| running warm up/down 30:00 [2] 2.5 mi (11:59 / mi) | |
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| running hills (uphill sprints) 10:00 [5] 1.2 mi (8:20 / mi) +140m 3:48 / km | |
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| mtn. biking warm up/down 55:00 [2] 6.0 mi (9:10 / mi) +210m 5:08 / km | |
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| mtn. biking hills (dirt roads) 45:00 [4] 9.0 mi (4:59 / mi) +315m 2:48 / km | |
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Thursday May 1 |
| running intervals 40:00 [3] 4.0 mi (10:00 / mi) +30m 6:04 / km | |
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| strength (arms- trailwork) 2:30:00 [2] | |
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| snow still on the ground in areas of the Barr Hill trail |
| biking hills 30:00 [2] 3.0 mi (10:00 / mi) +110m 5:35 / km | |
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