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Training Log Archive: mklein

In the 31 days ending Jan 31, 2008:

activity # timemileskm+m
  Run15 11:58:37 91.06(7:54) 146.55(4:54) 726
  Lap Swim9 8:50:00 13.98(37:55) 22.5(23:33)
  Bike Trainer8 8:22:53 154.58(3:15) 248.77(2:01)
  Biking3 3:47:51 66.5(3:26) 107.02(2:08) 476
  walking1 2:30:00 7.0(21:26) 11.27(13:19)
  Hiking1 1:30:00
  ice climbing1 1:00:00
  Total28 37:59:21 333.12 536.1 1202
averages - rhr:40 weight:171lbs

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Thursday Jan 31, 2008 #

Bike Trainer 1:00:00 [3] 19.0 mi (3:09 / mi)
ahr:150 max:159

Lap Swim 1:00:00 [3] 2.5 km (24:00 / km)

300 wu
4x100 swim drills
6x200 @20s
4x100 swim drills
200 cd

Wednesday Jan 30, 2008 #

Run 41:54 [3] 6.0 mi (6:59 / mi)
ahr:162 max:186 shoes: Brooks Adrenaline GTS 8

Tuesday Jan 29, 2008 #

Lap Swim 55:00 [3] 2.5 km (22:00 / km)

300 wu
4x100 swim drills
12x100 @15s
4x100 swim drills
200 cd

Monday Jan 28, 2008 #

Run 1:24:56 [3] 11.03 mi (7:42 / mi) +221m 7:15 / mi
ahr:152 max:183 shoes: Brooks Adrenaline GTS 8

Sunday Jan 27, 2008 #

ice climbing 1:00:00 [2]

Ice Climbing Fugs Falls near Vantage. Awesome climb. First time on ice. No problems besides the usual banged knuckles.

Hiking 1:30:00 [2]

Approach and return from climbing.

Saturday Jan 26, 2008 #

walking 2:30:00 [1] 7.0 mi (21:26 / mi)

Went to Port Townsend to search for sandglass from North Beach. Approximately 2.36 miles into walk lost foot pod! Stupid. Looked but couldn't find it. Damn it!

Friday Jan 25, 2008 #

Run 39:40 [3] 5.47 mi (7:15 / mi)
ahr:157 max:172 shoes: Asics GT-2130

Thursday Jan 24, 2008 #

Lap Swim 1:00:00 [3] 2.5 km (24:00 / km)

Wednesday Jan 23, 2008 #

Biking 26:00 [3] 7.3 mi (3:34 / mi)
ahr:126 max:152

Biking 25:00 [3] 7.0 mi (3:34 / mi)
ahr:139 max:162

Run 43:00 [3] 5.8 mi (7:25 / mi)
ahr:152 max:168 shoes: Asics GT-2130

Tuesday Jan 22, 2008 #

Biking 26:22 [2] 6.95 mi (3:48 / mi)
ahr:140 max:164

COLD bike in to work. Cloudless morning with full moon, however! Appeared to have survived so it appears possible to bike to work in nasty cold. Need to setup other bike so the Trek doesn't get totally soaked on nasty days.

Biking 26:00 [2] 7.17 mi (3:38 / mi)
ahr:130 max:159

Bike home.

Lap Swim 1:00:00 [3] 2.5 km (24:00 / km)

300 wu
4x100 SD
1x300
3x200
1x300
4x100 SD
200 cd

Monday Jan 21, 2008 #

Run 1:03:00 [3] 8.35 mi (7:33 / mi) +139m 7:10 / mi
ahr:151 max:179 shoes: Asics GT-2130

Nice cold snap in effect. Bundled up. Only the hands were cold for the first half then the blood was pumping and they warmed. Had a good run despite the horrible mood after work. Gotta love endorphines. Averaged 8-9mph for the last couple miles.

Sunday Jan 20, 2008 #

Bike Trainer 1:01:00 [3] 19.7 mi (3:06 / mi)
ahr:142 max:158

Got back from Walla Walla late. Couldn't muster the energy to spend 2+ hrs on the trainer. Managed an hour whilst watching the amazing race after dinner. Too close to dinner. Felt like exploding!

Saturday Jan 19, 2008 #

Run 1:07:00 [3] 7.72 mi (8:41 / mi)
ahr:148 max:162 shoes: Brooks Adrenaline GTS 8

Evening run after wine tasting in Walla Walla. Quite dark, but managed to not get lost in an unfamiliar town. Now running with no light, not the best idea...

Thursday Jan 17, 2008 #

Lap Swim 55:00 [2] 2.5 km (22:00 / km)

300 wu
4x100 SD
16x50 @10s
1x400
4x100 SD
200 cd

Wednesday Jan 16, 2008 #

Bike Trainer 1:00:00 [3] 20.48 mi (2:56 / mi)
ahr:148 max:164

Run 15:07 [3] 1.9 mi (7:57 / mi)
ahr:134 max:145 shoes: Asics GT-2130

Tuesday Jan 15, 2008 #

Bike Trainer (100 RPM Spin) 1:02:00 [1] 16.3 mi (3:48 / mi)
ahr:114 max:131

Lap Swim 1:00:00 [2] 2.5 km (24:00 / km)

300 w/u
4x100 Swim Drills
3x150
1x300
3x150
4x100 Swim Drills
200 w/u

Wa hoo. Felt good to swim. Arms a little tired for some reason. Will start some weight training. Something small but daily for upper body.

Monday Jan 14, 2008 #

Run 57:00 [2] 6.5 mi (8:46 / mi)
ahr:152 max:161 shoes: Brooks Adrenaline GTS 8

Treadmill run. Little boring.

Sunday Jan 13, 2008 #

Biking 2:04:29 [3] 38.08 mi (3:16 / mi) +476m 3:09 / mi
ahr:137 max:169 weight:170lbs

Simply GLORIOUS! After some nice rainy days, the sun broke out and provided some spectacular views of the Cascades today. Snow capped and framed with the random clouds it was too nice to miss. Little chilly but was able to try out the cold weather gear from the holidays. Works well. Rode a little more tired than expected, but it was the first real outdoors ride in a while. Trainers are great, but not real road, hills, or wind.

Saturday Jan 12, 2008 #

Run 56:40 [2] 6.8 mi (8:20 / mi)
ahr:151 max:170 (injured)

Toned down the second half of the run as I noticed the achilles after the large hill. Didn't want to push it.

Friday Jan 11, 2008 #

Run 30:00 [3] 4.05 mi (7:24 / mi)
ahr:150 max:169 weight:170lbs

"Rest Day" Run. Had to get out and run. Needed the pick me up after work and before going out on the town. Good to get out and stretch the legs.

Thursday Jan 10, 2008 #

Bike Trainer (100 RPM Spin) 1:00:00 [2] 15.4 mi (3:54 / mi)
ahr:125

Finally managed to work in this double workout. Spinning before work is a bit Funkalicious, but it wasn't too bad. Must learn some day to wake up before the 3rd alarm.

Lap Swim 1:05:00 [3] 2.5 km (26:00 / km)

300m w/u
4x100m Swim Drills (alt one arm, pull, kick, breast)
12x100m
4x100m Swim Drills
200m c/d

Swim felt good, but seemed to take a long time. Tried to really concentrate on good rolls, pulls, and strong kicks.

Wednesday Jan 9, 2008 #

Bike Trainer 47:40 [2] 16.0 mi (2:59 / mi)
ahr:143 max:155 rhr:40 weight:172lbs

Brick: 45 min bike

Run 15:40 [1] 1.72 mi (9:07 / mi)
ahr:139 max:159 rhr:40 weight:172lbs (injured)

Brick: 15 min Run

Tuesday Jan 8, 2008 #

Lap Swim tempo 55:00 [3] 2.5 km (22:00 / km)
(injured)

2500m

Monday Jan 7, 2008 #

Run tempo 1:01:10 [2] 6.86 mi (8:55 / mi) +88m 8:34 / mi
ahr:135 max:156 rhr:40 weight:171lbs (injured)

Attempted to make the run an easy one as the weekend was a little more intense. Half way through my achilles was hurting pretty good. Took it even easier to get home safely.

Sunday Jan 6, 2008 #

Bike Trainer long 2:00:00 [3] 37.7 mi (3:11 / mi)
ahr:147 max:184 rhr:40 weight:171lbs

Watched 300! Last 10 minutes after the movie were horrible (Even watched all the credits in hopes that the time would be over faster, alas no). Ended up having to count pedal stroked to keep from watching the seconds tick by. Boy that was fun...

Saturday Jan 5, 2008 #

Run long 1:00:40 [4] 7.75 mi (7:50 / mi) +122m 7:28 / mi
ahr:166 max:182 rhr:40 weight:171lbs

This workout ended up being unintentionally intense! Damn new gagets! Got a foot pod to pair with HRM. Appears to work.

Run 6:36 [3] 1.0 mi (6:36 / mi)
ahr:168 max:175 rhr:40 weight:171lbs

Calibration Run for Foot Pod.

Thursday Jan 3, 2008 #

Lap Swim 1:00:00 [3] 2.5 km (24:00 / km)

300m w/u
4x100m Swim Drills
16x25m @ 10s
1x400m @ 50s
16x25m @ 10s
4x100m Swim Drills
200m c/d

Run 46:50 [3] 6.0 mi (7:48 / mi) +156m 7:13 / mi
ahr:148 max:167

Work Run: Front Gate, Firehouse, Mukilteo Blvd, Quarry, Front Gate

Tuesday Jan 1, 2008 #

Bike Trainer 32:13 [2] 10.0 mi (3:13 / mi)
ahr:130 max:147

Brick: 30 min Bike

Run 29:24 [3] 4.11 mi (7:09 / mi)
ahr:160 max:170

Brick: 30min run

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