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Training Log Archive: mklein

In the 31 days ending May 31, 2008:

activity # timemileskm+m
  Biking18 33:21:00 618.47(3:14) 995.34(2:01) 1847
  Run16 21:02:00 169.3(7:27) 272.46(4:38) 597
  Lap Swim7 6:45:00 944.31(26) 1519.72(16)
  Hiking2 4:30:00 9.3(29:02) 14.97(18:02) 305
  Bike Trainer1 1:00:00 19.5(3:05) 31.38(1:55)
  Total29 66:38:00 1760.89(2:16) 2833.87(1:25) 2749

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Saturday May 31, 2008 #

Run 1:56:00 [3] 15.9 mi (7:18 / mi)
ahr:153 max:181 shoes: Asics GT-2130

Loop run:

Silver lake (Hydroplane races on the lake - No swimming!) Seattle Hill Rd, Cathcart, Silver Firs, Seattle Hill, and through Mill Creek.

Hiking 2:30:00 [2] 5.5 mi (27:16 / mi)

Wallace Falls

Friday May 30, 2008 #

Run 1:00:00 [4] 8.7 mi (6:54 / mi) +196m 6:27 / mi
ahr:155 max:175 shoes: Brooks Adrenaline GTS 8

Interval Run to Powder Mill Gulch on Mukilteo Blvd.

10 min WU
6x5 min Z4 - 2 min jog

Thursday May 29, 2008 #

Biking 24:00 [3] 6.8 mi (3:32 / mi)

Run 1:00:00 [4] 8.7 mi (6:54 / mi)
shoes: Brooks Adrenaline GTS 8

Intervals

Biking 25:00 [3] 6.8 mi (3:41 / mi)

Lap Swim 45:00 [3] 2.0 km (22:30 / km)

Wednesday May 28, 2008 #

Biking 24:00 [3] 6.8 mi (3:32 / mi)

Biking 25:00 [3] 6.8 mi (3:41 / mi)

Lap Swim 30:00 [3] 1500.0 km (1 / km)

Silver lake. Lots of water fowl...

Tuesday May 27, 2008 #

Biking 1:17:00 [4] 24.0 mi (3:13 / mi) +482m 3:01 / mi
ahr:128 max:162

Hill Repeats... Fun-O!

15 minute warmup. Road Cathcart over and back 4x. Bike back.

Monday May 26, 2008 #

Hiking 2:00:00 [1] 3.8 mi (31:35 / mi) +305m 25:16 / mi

Hike up to Heather Lake with Meghan, Leigh, Anne, Pete, Drew, and Josh. Decent weather. Still a ton of snow up at the lake (~5 ft). Some kids were walking around the lake and nearly fell in when a huge shelf (75ft long and about 8ft wide) calved from the shore and dropped into the lake. That was a surprise! Lunch and beer at Fred's afterward.

Sunday May 25, 2008 #

Biking 1:26:00 [3] 29.5 mi (2:55 / mi)
ahr:125 max:157

Brick: Run emphasis

Run 2:47:00 [3] 21.6 mi (7:44 / mi) +106m 7:37 / mi
ahr:145 max:159

Centennial Trail from Snohomish. Turned around at Cassidy Lake.

Meghan was my SAG. It was great! She finally was able to get out on her bike and had a good time fetching me water. How spoiled is that?

Power bar at the transition. 3 Gu packs and lots of water.

Saturday May 24, 2008 #

Biking 5:06:00 [4] 100.5 mi (3:03 / mi) +1365m 2:55 / mi
ahr:136 max:166

Awsome ride. Tons of people out, understandably. Nutrition was way better than last weekend.

High Bridge to Monroe to Sultan via Ben Howard to Lake Roesiger to Granite Falls. Return via Monroe instead of Sultan to Snohomish via old Sno rd. Filled up with endurance 2x and water 4x. 2 powerbars 4 Gu packets and a PBH Sandwich.

Run 1:04:00 [3] 8.0 mi (8:00 / mi)
ahr:152 max:166 shoes: Asics GT-2130

Brick.

Run had a little to be desired. Took a bit to get into the groove and needed to take some GU.

Friday May 23, 2008 #

Biking 25:00 [3] 6.8 mi (3:41 / mi)

Biking 25:00 [3] 6.8 mi (3:41 / mi)

Thursday May 22, 2008 #

Run 1:25:00 [4] 12.0 mi (7:05 / mi)
ahr:150 max:170 shoes: Brooks Adrenaline GTS 8

From work via Firehouse and Mukilteo Blvd. Intervals 6x4min Z4 2 min jog

Lap Swim 1:00:00 [3] 3.2 km (18:45 / km)

500 WU
4x 100 SD
6x300 free @20 sec
2x100 SD
300 CD

Wednesday May 21, 2008 #

Biking 1:05:00 [3] 21.5 mi (3:01 / mi)

Brick:
Biked to Snohomish. The wind was rediculous down in the valley. But naturally it was only when going into the wind... how odd...

Run 30:00 [3] 4.0 mi (7:30 / mi)

Run round Town Center. Felt great!

Tuesday May 20, 2008 #

Biking 25:00 [3] 6.7 mi (3:44 / mi)

Biking 25:00 [3] 6.7 mi (3:44 / mi)

Lap Swim 50:00 [3] 2.5 mi (20:00 / mi)

Run 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Asics GT-2130

Monday May 19, 2008 #

Biking 27:00 [2] 6.8 mi (3:58 / mi)

Muscles tired after the weekend of workouts! Took it easier today.

Biking 25:00 [3] 6.8 mi (3:41 / mi)

Sunday May 18, 2008 #

Run 2:37:00 [4] 19.9 mi (7:53 / mi)
shoes: Asics GT-2130

Saturday May 17, 2008 #

Biking 5:30:00 [4] 102.0 mi (3:14 / mi)

Beautiful day to be out riding! Found out that I ended up riding much of the Tour de Cure route in the opposite direction. Sure I confused a lot of people. Should have stopped and used them as some aid stations.

4 Gu packs, 2 bananas, 2 Nature Valley bars, bottle of Endurance and Zip Fiz. Still bonked at 85-90 miles. Gu packs don't hold enough umph.

http://maps.google.com/maps?f=d&hl=en&geocode=9661...>

Friday May 16, 2008 #

Biking 26:00 [3] 7.8 mi (3:20 / mi)
ahr:136 max:168

Bike to work day. Good for all of them. Welcome to the club.

Biking 1:06:00 [3] 21.26 mi (3:06 / mi)
ahr:132 max:165

Bike home via Snohomish.

Thursday May 15, 2008 #

Run 1:02:00 [4] 8.1 mi (7:39 / mi)
ahr:160 max:183

Lap Swim 1:10:00 [3] 3.5 km (20:00 / km)

Wednesday May 14, 2008 #

Note

Flight home from Toronto. Again no chance to train. Grr

Tuesday May 13, 2008 #

Biking 1:00:00 [3] 18.0 mi (3:20 / mi)
ahr:106 max:133

Feeling a bit sick from the travel and poor sleep.

Monday May 12, 2008 #

Run 1:00:00 [3] 7.5 mi (8:00 / mi)
ahr:156 max:177 shoes: Asics GT-2130

Saturday May 10, 2008 #

Run 2:10:00 [4] 17.1 mi (7:36 / mi)
ahr:147 max:167 shoes: Asics GT-2130

Roughly the following Route, but instead of running the freeway, ran the Interurban which added a little more.

http://maps.google.com/maps?f=d&hl=en&geocode=5098...>

Note

Business trip to Toronto. Bah!

Friday May 9, 2008 #

Biking 22:00 [3] 6.8 mi (3:14 / mi)

Biking 22:00 [3] 6.8 mi (3:14 / mi)

Biking 3:08:00 [3] 57.71 mi (3:15 / mi)
ahr:124 max:161

Thursday May 8, 2008 #

Biking 22:00 [3] 6.8 mi (3:14 / mi)

Run 1:06:00 [4] 9.1 mi (7:15 / mi) +295m 6:35 / mi
ahr:152 max:180 shoes: Brooks Adrenaline GTS 8

Reverse work run plus Intermec (Out front gate, out Sievers Duecy, down to Mukilteo Blvd, up Merill Creek, around Intermec, back to work). Felt slower than it was. Felt good. Felt achilles going down Powder Mill Gulch, but the hill is freakin huge! Not bad on the return.

Wednesday May 7, 2008 #

Biking 25:00 [3] 6.8 mi (3:41 / mi)

Biking 1:36:00 [4] 30.5 mi (3:09 / mi)

Ride from work out past Snohomish up Lord Hill. What a crapper! Biking with the work backpack, though efficient, is NO fun. At least there was no laptop in it this time. Flatted out on the return trip. Think the tires I got are the culprit. The bead seems to repeatedly pinch the tube. Don't know how I got this far on it this time. Guess a pinch is just a time bomb waiting to rub through.

Run 25:00 [3] 3.7 mi (6:45 / mi)
shoes: Brooks Adrenaline GTS 8

Brick workout. Seemed to have lots of energy today which is a switch from last week. Glad that I had such a nice run.

Tuesday May 6, 2008 #

Lap Swim 1:15:00 [3] 3.5 km (21:26 / km)

Class all day. Couldn't get any more of a workout than swimming. Had another good swim. Worked with Terence again to practice techniques.

500 wu
4x100 Drills (Skulling, Pull, Kick)
6x300 Free
4x100 Drills (Pull, Kick, Breast)
300 cd

Monday May 5, 2008 #

Biking 25:00 [3] 6.8 mi (3:41 / mi)

Biking 22:00 [3] 6.8 mi (3:14 / mi)

Run 45:00 [2] 6.5 mi (6:55 / mi)
shoes: Brooks Adrenaline GTS 8

Easy run after longer rides on Sun.

Sunday May 4, 2008 #

Biking 2:03:00 [3] 41.5 mi (2:58 / mi)

Biking 2:20:00 [3] 42.0 mi (3:20 / mi)

Saturday May 3, 2008 #

Run 1:30:00 [3] 12.5 mi (7:12 / mi)
shoes: Brooks Adrenaline GTS 8

Bike Trainer 1:00:00 [3] 19.5 mi (3:05 / mi)

Friday May 2, 2008 #

Biking 25:00 [3] 6.8 mi (3:41 / mi)

Biking 25:00 [3] 6.8 mi (3:41 / mi)

Thursday May 1, 2008 #

Lap Swim 1:15:00 [3] 3.5 km (21:26 / km)

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