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Training Log Archive: Pavementsucks

In the 31 days ending Aug 31, 2010:

activity # timemileskm+ft
  Running12 20:04:21 84.88 136.6
  Mtn biking13 16:41:00 204.5 329.11
  Road bike6 7:39:06 133.95 215.57
  Strength and flexibility6 3:15:00
  Swimming2 1:21:41 0.8 1.29
  XC skiing2 55:00
  Total35 49:56:08 424.13 682.57

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Tuesday Aug 31, 2010 #

9 AM

Road bike intervals 1:26:00 [3] 25.0 mi (17.4 mph)
shoes: Tirreno Road bike 22lbs

8 x 125revs accelarations on way out, 3 x 7 mins at PE 8 with last 40 secs at PE 10 on way back.

Running (Barefoot) 10:00 [3] 1.0 mi (10:00 / mi)

After bike

Monday Aug 30, 2010 #

8 AM

Running long 3:35:00 [3] 15.16 mi (14:11 / mi)
ahr:113 shoes: Solomon (grn) Trail shoes

SHT west from Enger. 1:50 out (just west of Highland) and 1:45 back.

Saturday Aug 28, 2010 #

Event: Brimson Sisu
 
7 AM

Mtn biking (Home from work) 50:00 [3] 13.0 mi (15.6 mph)
shoes: Trek MTB Bike 34lbs

9 AM

Running warm up/down 20:00 [3] 1.5 mi (13:20 / mi)
shoes: Nike road shoes

Running race 29:25 [5] 4.77 mi (6:10 / mi)
ahr:169 max:175 shoes: Nike road shoes

Brimson Sisu 4.77 miles @ 29.25. Dirt roads and trails. 2nd overall 1st male. Yes I got beat by a girl. Kathlyne Moynahane, she ran a very smart race. Grant Nelson lead most of the way but hit the wall hard with 1/2 mile to go, heended up 3rd.

Running 1:00:00 [3] 4.7 mi (12:46 / mi)
shoes: Nike road shoes

Did the course again

Friday Aug 27, 2010 #

6 AM

Mtn biking (To work) 50:00 [3] 13.0 mi (15.6 mph)
shoes: Trek MTB Bike 34lbs

8 PM

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

Thursday Aug 26, 2010 #

8 AM

Running intervals (Spirit Mtn) 2:35:00 [4]
shoes: Nike Trail shoes

:30 WU on the SHT to east of Spirit Mtn than 4 x up ski hill. 8:59@155avg Hr, 9:52 @ 152 avg Hr, 9:07 @ 155 avg Hr. 9:22 @ 155 avg Hr. Than about 30 mins west on skyline including 1 x 9:30 @155 avg Hr. return via the SHT from west side of spirit mtn. Forgot how rough and rocky the SHT is.

Wednesday Aug 25, 2010 #

7 PM

XC skiing 30:00 [3]

Strength and flexibility 10:00 [3]

Tuesday Aug 24, 2010 #

8 AM

Mtn biking intervals 2:00:00 [3] 30.0 mi (15.0 mph)
ahr:135 max:163 shoes: Trek MTB Bike 34lbs

10 min WU than 4 x 15 minutes at race pace (150BPM) with 5 mins rest. Finished off the ride home working the 6 or 7 shorter hills.
8 PM

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

Monday Aug 23, 2010 #

6 AM

Mtn biking (To work) 50:00 [3] 13.0 mi (15.6 mph)
shoes: Trek MTB Bike 34lbs

Sunday Aug 22, 2010 #

12 PM

Mtn biking 1:00:00 [3] 13.5 mi (13.5 mph)
shoes: Trek MTB Bike 34lbs

To lester park to watch the Mtn bike races
5 PM

Mtn biking 2:00:00 [3]

On the Tandem with Lynn at Hyland park

Saturday Aug 21, 2010 #

9 AM

Running 1:40:00 [3] 13.25 mi (7:33 / mi)
shoes: Nike road shoes

Horribly hilly half marathon.

Friday Aug 20, 2010 #

9 AM

Strength and flexibility (Roller board 550) 50:00 [3]

2 PM

Mtn biking 1:36:00 [3] 23.0 mi (14.4 mph)
ahr:132 max:166 shoes: Trek MTB Bike 34lbs

9 mins WU than 50 minutes at AEZ. with a max effort at end up a hill. Finish off with recovery. Mostly dirt roads.

Thursday Aug 19, 2010 #

8 AM

Running 2:00:00 [3]
shoes: Nike Trail shoes

10 X 3:00 mins with 1:30 recovery. On the Munger Trail.

Tuesday Aug 17, 2010 #

8 AM

Mtn biking 2:30:00 [3] 30.0 mi (12.0 mph)
shoes: Trek MTB Bike 34lbs

Running 1:30:00 [3] 10.0 mi (9:00 / mi)
shoes: Solomon (grn) Trail shoes

16 miles of Mtn biking than 10 miles running pushing bike and wearing a backpack than 14 miles of Mtn biking. From work out to Fondulac than home.

Monday Aug 16, 2010 #

6 AM

Mtn biking (To work) 50:00 [3] 13.0 mi (15.6 mph)
shoes: Trek MTB Bike 34lbs

7 PM

XC skiing 25:00 [3]

Sunday Aug 15, 2010 #

8 AM

Mtn biking (Home from work) 50:00 [3] 13.0 mi (15.6 mph)
shoes: Trek MTB Bike 34lbs

Saturday Aug 14, 2010 #

6 AM

Mtn biking (To work) 50:00 [3] 13.0 mi (15.6 mph)
shoes: Trek MTB Bike 34lbs

Friday Aug 13, 2010 #

8 AM

Running (Home from work) 2:02:00 [3] 14.0 mi (8:43 / mi)
shoes: Nike road shoes

Pushing Mtn bike. 3 miles barefoot
8 PM

Strength and flexibility (Roller board 550 P) 50:00 [3]

Gazelle WU/WD

Thursday Aug 12, 2010 #

6 AM

Mtn biking (To work) 50:00 [3] 12.5 mi (15.0 mph)

Felt tired

Wednesday Aug 11, 2010 #

9 AM

Strength and flexibility (Rpller board 550 pulls) 45:00 [3]

W/ Gazelle WU and WD

Tuesday Aug 10, 2010 #

9 AM

Mtn biking 1:45:00 [3] 17.5 mi (10.0 mph)
shoes: Trek MTB Bike 34lbs

To Lester park, single track to top and ski trails down than arond Moose Mtn to home. Did about a mile of barefoot running on Lakewood Rd.

Monday Aug 9, 2010 #

9 AM

Running (LSD) 1:42:00 [2] 12.5 mi (8:10 / mi)
ahr:130 shoes: Nike road shoes

Roads. Warm and humid

Sunday Aug 8, 2010 #

12 PM

Running (LSD) 1:30:00 [2]
shoes: Nike Trail shoes

Trails and roads in Danbury area. Very hot and humid.

Saturday Aug 7, 2010 #

9 AM

Swimming (Open water) 1:00:00 [3]

Lake 26

Friday Aug 6, 2010 #

7 AM

Road bike long 3:15:00 [3] 61.0 mi (18.8 mph)
shoes: Tirreno Road bike 22lbs

From work to cabin 2 flats along the way, need new tires.

Thursday Aug 5, 2010 #

6 AM

Road bike 5:55 [3]
shoes: Tirreno Road bike 22lbs

Left home for work got about a quarter mile and got a flat walked back home and drove to work.

Wednesday Aug 4, 2010 #

8 AM

Running 30:00 [3] 3.0 mi (10:00 / mi)

Barefoot pushing bike on pavement

Road bike 1:05:00 [3] 15.0 mi (13.8 mph)
shoes: Tirreno Road bike 22lbs

Got up to Skyline and Haines from work and got a flat. Tried to fix it but pump was broken. Took off shoes and socks and ran down to Twim Ports Cyclery (3 miles) and bought a new pump and repaired bike and rode home

Tuesday Aug 3, 2010 #

6 AM

Road bike (To work) 50:00 [3] 12.35 mi (14.8 mph)
shoes: Tirreno Road bike 22lbs

Monday Aug 2, 2010 #

Note
(rest day)

Sunday Aug 1, 2010 #

9 AM

Swimming race (Brewhouse Tri) 21:41 [5] 0.8 mi (27:07 / mi)

Road bike race (Brewhouse Tri) 57:11 [5] 20.6 mi (21.6 mph)
shoes: Tirreno Road bike 22lbs

Running race (Brewhouse Tri) 30:56 [5] 5.0 mi (6:11 / mi)
shoes: Nike road shoes

Brewhouse Tri, 13th Overall, 2nd in age group, 1:52:39

Running warm up/down 30:00 [3]
shoes: Nike road shoes

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