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Training Log Archive: Pavementsucks

In the 30 days ending Jun 30, 2012:

activity	#	time	miles		km		+ft
Mtn biking	17	37:20:50	388.5		625.23
Cyclo cross biking	3	10:40:00	130.5	(12.2/h)	210.02	(19.7/h)
Running	8	6:59:30	22.3		35.89
Strength and flexibility	14	4:45:00
Road bike	1	3:10:00	51.2	(16.2/h)	82.4	(26.0/h)
Swimming	2	1:50:00	2.66	(41:21)	4.28	(25:42)
Total	41	64:45:20	595.16		957.82

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Saturday Jun 30, 2012 #

9 AM

Mtn biking (Cuyuna) 3:00:00 [3] 30.0 mi (10.0 mph)
shoes: Trek MTB Bike 34lbs

A few laps around Serpent lake before I found the trails, than a few miles on the trails

C • fast 3

Friday Jun 29, 2012 #

9 AM

Mtn biking (Gravel ) 2:40:00 [3] 25.25 mi (9.5 mph)
shoes: Trek MTB Bike 34lbs

w/Trailer +47 Tried to hit all the hills.

C • Still going to Tofte? 1

Thursday Jun 28, 2012 #

6 AM

Mtn biking (To work) 4:50 [3] 10.5 mi (130.3 mph)
shoes: K2 29er Mtn bike 36Lbs

12 PM

Strength and flexibility (Upper) 15:00 [3]

4 PM

Mtn biking 1:30:00 [3] 17.0 mi (11.3 mph)

Wednesday Jun 27, 2012 #

4 PM

Running 1:00:00 [3]
shoes: Solomon (red)

Tuesday Jun 26, 2012 #

12 PM

Strength and flexibility (Lower) 20:00 [3]

6 PM

Swimming (Pike Lk) 50:00 [3] 1.2 mi (41:40 / mi)

Running intervals 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Solomon (red)

Monday Jun 25, 2012 #

4 PM

Mtn biking 1:15:00 [3]
shoes: K2 29er Mtn bike 36Lbs

My bike computer seems to be on the fritz

Saturday Jun 23, 2012 #

Event: Lutsen 99r

Event: Chequamegon 100

7 AM

Mtn biking race (Lutsen 99er) 8:11:00 [5] 97.0 mi (11.9 mph)
shoes: K2 29er Mtn bike 36Lbs

One of the best courses ever. Trails were wet but can't control the weather. Roads were dry and in great shape. Only crashed once and that was right in the middle of a huge mud puddle. I could of drowned! 1 flat in the middle of the woods, the biting flies and nats were horrendous.

Friday Jun 22, 2012 #

5 AM

Mtn biking (To work) 45:00 [3] 10.5 mi (14.0 mph)
shoes: K2 29er Mtn bike 36Lbs

4 PM

Mtn biking 1:00:00 [3] 14.0 mi (14.0 mph)
shoes: K2 29er Mtn bike 36Lbs

Thursday Jun 21, 2012 #

12 PM

Strength and flexibility 20:00 [3]

4 PM

Running (Trails at soggy LP) 1:15:00 [3]
shoes: Nike road shoes

Tuesday Jun 19, 2012 #

12 PM

Strength and flexibility (lower) 15:00 [3]

5 PM

Strength and flexibility (Roller board) 30:00 [3]

Monday Jun 18, 2012 #

9 AM

Running (Gravel) 1:14:00 [3] 9.6 mi (7:42 / mi)
shoes: Nike road shoes

20 mins warmup, 30mins tempo, 25 mins doing 5 x 1min intervals

Sunday Jun 17, 2012 #

9 AM

Mtn biking (Gravel) 1:55:00 [3] 21.6 mi (11.3 mph)
shoes: Trek MTB Bike 34lbs

w/trailer+40lbs

Running 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Solomon (red)

PtB w/t

Saturday Jun 16, 2012 #

9 AM

Mtn biking hills 2:20:00 [3] 25.0 mi (10.7 mph)
shoes: Trek MTB Bike 34lbs

Pulling trailer +40lbs. Tried to hit all the hills, Lakewood Strand Riley and Tischer

Friday Jun 15, 2012 #

5 AM

Mtn biking (Towork) 45:00 [3] 10.5 mi (14.0 mph)
shoes: K2 29er Mtn bike 36Lbs

12 PM

Strength and flexibility (Upper) 20:00 [3]

2 PM

Mtn biking (A little of everything) 4:40:00 [3] 45.55 mi (9.8 mph)
shoes: K2 29er Mtn bike 36Lbs

A bad day on the trails. Just barely got back in time to see my sister run the William I 5K.

Thursday Jun 14, 2012 #

12 PM

Strength and flexibility (Lower) 20:00 [3]

4 PM

Swimming (CPF) 1:00:00 [3] 2.35 km (25:32 / km)

Running intervals (Treadmil speed work) 30 [3] 3.2 mi (9 / mi)
shoes: Nike road shoes

Tuesday Jun 12, 2012 #

12 PM

Strength and flexibility (Upper) 20:00 [3]

Monday Jun 11, 2012 #

9 AM

Road bike 3:10:00 [3] 51.2 mi (16.2 mph)
shoes: Tirreno Road bike 22lbs

Sunday Jun 10, 2012 #

9 AM

Cyclo cross biking 4:35:00 [3] 60.0 mi (13.1 mph)
ahr:112 shoes: Motobecane CX 27Lbs

The TRANS DULUTH From east to west and back

Saturday Jun 9, 2012 #

9 AM

Cyclo cross biking (Gravel) 4:45:00 [3] 69.0 mi (14.5 mph)
shoes: Motobecane CX 27Lbs

Got the idea from Toivo

Friday Jun 8, 2012 #

12 PM

Strength and flexibility (Lower) 20:00 [3]

4 PM

Mtn biking (Gravel and trails spinnin) 1:00:00 [3] 10.25 mi (10.2 mph)
shoes: K2 29er Mtn bike 36Lbs

Including the moose mile which lived up to its name

Thursday Jun 7, 2012 #

12 PM

Strength and flexibility (Upper) 20:00 [3]

4 PM

Strength and flexibility (Roller board) 30:00 [3]

Running intervals (Gravel) 45:00 [3]
shoes: Nike road shoes

Wednesday Jun 6, 2012 #

12 PM

Strength and flexibility 20:00 [3]

4 PM

Running (LP Trails) 1:15:00 [3]
shoes: Solomon (red)

Tuesday Jun 5, 2012 #

4 PM

Strength and flexibility 20:00 [3]

Monday Jun 4, 2012 #

9 AM

Mtn biking 1:45:00 [3] 12.0 mi (6.9 mph)

Includes 3 miles of hike-a-bike.

Sunday Jun 3, 2012 #

Event: Deadwood Marathon and half

8 AM

Mtn biking (Trails) 3:45:00 [3] 31.1 mi (8.3 mph)
shoes: K2 29er Mtn bike 36Lbs

Lester, Amity, Vermillion, and Hartley

C • Are you doing 2

Saturday Jun 2, 2012 #

9 AM

Cyclo cross biking intervals (Pavement and gravel) 1:20:00 [3] 1.5 mi (1.1 mph)
shoes: Motobecane CX 27Lbs

Friday Jun 1, 2012 #

5 AM

Mtn biking (To work) 45:00 [3] 10.5 mi (14.0 mph)
shoes: K2 29er Mtn bike 36Lbs

12 PM

Strength and flexibility (legs) 15:00 [3]

4 PM

Mtn biking 2:00:00 [3] 17.75 mi (8.9 mph)
shoes: K2 29er Mtn bike 36Lbs

As many trails as I could on the way home. Chester, Hartley, Vermillion, Amity and Lester.

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