Thursday Jul 31 |
 | biking hills 20:00 [2]3.0 mi (6:40 / mi) +110m 3:43 / km | |
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Wednesday Jul 30 |
| rollerblading intervals 1:20:00 [3]9.0 mi (8:52 / mi) +20m 5:29 / km | |
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| running warm up/down (some intervals) 25:00 [2]2.0 mi (12:29 / mi) +25m 7:29 / km | |
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| kayaking tempo (ocean surf, small waves) 35:00 [2]1.0 mi (35:00 / mi) | |
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Tuesday Jul 29 |
| canoeing (flatwater) 40:00 [2]2.0 mi (20:00 / mi) | |
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| running intervals (dirt road) 50:00 [3]5.0 mi (10:00 / mi) +30m 6:06 / km | |
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| rollerblading tempo 55:00 [3]9.0 mi (6:06 / mi) +50m 3:44 / km | |
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Monday Jul 28 |
| running long (trails, Mt Moosilauke) 3:00:00 [2]10.5 mi (17:08 / mi) +1000m 8:13 / km | |
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| rollerblading tempo (technique work) 10:00 [2]1.0 mi (10:00 / mi) +5m 6:07 / km | |
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| canoeing (flatwater) 45:00 [2]2.0 mi (22:30 / mi) | |
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Sunday Jul 27 |
| running intervals 40:00 [3]4.0 mi (10:00 / mi) +30m 6:04 / km | |
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| backpacking warm up/down 20:00 [1]1.0 mi (20:00 / mi) +40m 11:03 / km | |
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Saturday Jul 26 |
| strength race (woodsmen competition) 45:00 [4] | |
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Friday Jul 25 |
| running race (5km time trial) 18:30 [5]3.1 mi (5:57 / mi) +45m 3:33 / km vdot: 54.4 | |
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| running warm up/down 38:00 [2]3.5 mi (10:51 / mi) +110m 6:09 / km | |
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| rollerblading 1:15:00 [3]12.5 mi (6:00 / mi) +160m 3:35 / km | |
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Thursday Jul 24 |
| canoeing tempo (down and upstream) 55:00 [2]3.0 mi (18:20 / mi) | |
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| running warm up/down 25:00 [2]2.0 mi (12:29 / mi) +75m 6:57 / km | |
| (rest day) |
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Wednesday Jul 23 |
| running 45:00 [2]4.5 mi (10:00 / mi) +75m 5:54 / km | |
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| mtn. biking long (w/ Kestrel) 1:50:00 [1]* 10.0 mi (10:59 / mi) +100m 6:38 / km | |
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| exploring Kingdom trails |
Tuesday Jul 22 |
| running intervals (w/ some warm-up) 45:00 [4]5.0 mi (9:00 / mi) +110m 5:14 / km | |
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| rollerblading hills 1:13:00 [3]14.0 mi (5:12 / mi) +190m 3:07 / km | |
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| biking hills 20:00 [2]3.0 mi (6:40 / mi) +110m 3:43 / km | |
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Monday Jul 21 |
| biking warm up/down (milk run) 40:00 [2]7.0 mi (5:42 / mi) +30m 3:30 / km | |
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| walking hills 55:00 [1]3.0 mi (18:20 / mi) +110m 10:14 / km | |
| (rest day) |
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Sunday Jul 20 |
| running long 1:40:00 [2]9.5 mi (10:30 / mi) +340m 5:53 / km | |
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| canoeing warm up/down (w/ portage to river) 55:00 [1]2.0 mi (27:29 / mi) | |
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Saturday Jul 19 |
| running warm up/down 20:00 [2]1.5 mi (13:19 / mi) +10m 8:07 / km | |
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| rollerblading long (practice new technique) 1:02:00 [2]12.0 mi (5:10 / mi) +100m 3:08 / km | |
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| biking long (paved, headwind) 1:05:00 [2]14.0 mi (4:38 / mi) +140m 2:48 / km | |
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Friday Jul 18 |
| running intervals 50:00 [4]5.0 mi (10:00 / mi) +130m 5:45 / km | |
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| biking hills (dirt roads w/ pack) 34:00 [2]5.0 mi (6:48 / mi) +170m 3:49 / km | |
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| rollerblading (technique clinic) 1:40:00 [1]3.0 mi (33:20 / mi) +60m 19:30 / km | |
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Thursday Jul 17 |
| biking long (from Irasburg +) 1:40:00 [2]21.0 mi (4:46 / mi) +310m 2:50 / km | |
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| kayaking (Lake Champlain) 25:00 [2]1.2 mi (20:50 / mi) | |
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Wednesday Jul 16 |
| walking hills (with pack) 30:00 [1]1.5 mi (20:00 / mi) +110m 10:07 / km | |
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| running warm up/down 20:00 [2]2.0 mi (10:00 / mi) +10m 6:07 / km | |
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| biking tempo (to Irasburg) 55:00 [4]16.0 mi (3:25 / mi) +150m 2:05 / km | |
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Tuesday Jul 15 |
| walking long (in airport) 13:00 [1]* 2.0 mi (6:29 / mi) +20m 3:55 / km | |
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Monday Jul 14 |
| running intervals (fartlak on trails) 1:00:00 [3]* 5.0 mi (11:59 / mi) +100m 7:01 / km | |
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| biking (on city streets) 2:50:00 [3]* 14.0 mi (12:09 / mi) +320m 7:03 / km | |
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| was able to memorize a 13 turn route my brother drew for me. |
| strength (w/ bro's kick boxing clas) 1:00:00 [3]+30m | |
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Sunday Jul 13 |
| running warm up/down (trails) 45:00 [2]* 4.0 mi (11:14 / mi) +60m 6:41 / km | |
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| mtn. biking hills (trails) 1:40:00 [3]7.0 mi (14:17 / mi) +200m 8:09 / km | |
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| biking (mtb on paved roads) 1:50:00 [1]10.0 mi (10:59 / mi) +320m 6:13 / km | |
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Saturday Jul 12 |
| running warm up/down (trails) 50:00 [2]4.0 mi (12:29 / mi) +60m 7:25 / km | |
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| kayaking long (double sea kayak) 3:00:00 [1]9.0 mi (20:00 / mi) | |
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Thursday Jul 10 |
| running intervals (quarter miles on track) 20:00 [4]2.0 mi (10:00 / mi) | |
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| walking hills (w/ski poles) 3:30:00 [2]** 5.0 mi (42:00 / mi) +700m 18:11 / km | |
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| mostly on trail, some off trail |
Wednesday Jul 9 |
| running intervals (with warm up) 40:00 [4]4.0 mi (10:00 / mi) +15m 6:09 / km | |
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Monday Jul 7 |
| walking hills (exploring to find views) 2:30:00 [2]** 3.0 mi (49:59 / mi) +400m 21:58 / km | |
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| backpacking long (downhill) 2:20:00 [1]3.5 mi (39:59 / mi) | |
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Sunday Jul 6 |
| running warm up/down 35:00 [2]3.5 mi (10:00 / mi) +30m 6:03 / km | |
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| backpacking long (about 45 lbs) 4:30:00 [2]6.0 mi (45:00 / mi) +800m 19:46 / km | |
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Saturday Jul 5 |
| walking hills 2:50:00 [3]* 3.5 mi (48:34 / mi) +1000m 15:59 / km | |
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| running long (half on trail) 1:10:00 [3]* 3.0 mi (23:20 / mi) +50m 13:47 / km | |
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Friday Jul 4 |
| walking long (on Hurricane Hill) 2:30:00 [2]* 1.6 mi (1:33:44 / mi) +220m 40:49 / km | |
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Thursday Jul 3 |
| running hills 35:00 [3]3.0 mi (11:40 / mi) +100m 6:34 / km | |
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| backpacking hills 1:00:00 [2]1.5 mi (39:59 / mi) +70m 21:42 / km | |
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Wednesday Jul 2 |
| backpacking long 3:00:00 [1]* 4.5 mi (39:59 / mi) +30m 24:21 / km | |
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| walking hills (after setting up camp) 1:00:00 [2]* 2.0 mi (29:59 / mi) +80m 16:35 / km | |
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Tuesday Jul 1 |
| running warm up/down 25:00 [2]2.5 mi (10:00 / mi) +25m 6:02 / km | |
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| running intervals (quarter miles) 2:59 [4]0.5 mi (5:57 / mi) | |
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| backpacking long (about 45 pounds) 2:00:00 [1]* 3.0 mi (39:59 / mi) +30m 24:06 / km | |
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