Training Log: bbrooke

In the last 7 days:

activity

time

miles

climb

Cycling

2:40:54

27.21

(5:54)

43.79

(3:40)

Run / Hike

2:13:29

10.84

(12:18)

17.44

(7:39)

Strength / Stretching

5:00

Total

4:59:23

38.05

61.24

2:28

0:00

Friday Jul 4
	Note
	slept:8.0 weight:124lbs
	Did some clean-up work in my "yard" -- watering, weeding, sweeping, composting, and RoundUp. I'm starting to realize the downside of my new bird feeder: cracked seeds and poop all over the patio. I'm glad I didn't plan to run today; it's pretty hot (90s).
Thursday Jul 3
	Run / Hike intervals (Summer Training) 1:06:57 [3] 5.67 mi (11:48 / mi)
	slept:4.0 weight:124lbs shoes: Saucony Grid Omni TR
	Warm-up lap around the lake. Today we did a "ladder" workout: 2 min - 3 min - 4 min - 5 min hard, each with two minutes rest in between. And then the same thing back down (5 - 4 - 3 - 2). The goal was to stay at mile pace, no slower than 5km race pace. ---------------------------- Interval \| Avg Pace ---------------------------- 2 min \| 8:08 3 min \| 8:03 4 min \| 7:49 5 min \| 8:00 5 min \| 8:03 4 min \| 8:03 3 min \| 7:55 2 min \| 7:31 ---------------------------- Cool-down lap around the lake.

	C • Cool down 2
	Strength / Stretching warm up/down 5:00 [3]

	Stretching afterwards.
	Cycling tempo 37:09 [3] 6.39 mi (5:49 / mi)

	Bike to work. I brought my "real" camera today, but the ducks weren't around.
	Cycling 39:38 [3] 6.49 mi (6:06 / mi)

	Bike home. Then I drove my bike to the local shop to get a basic tune-up. I let them talk me into the "deluxe" tune-up since I had a $10 coupon. It should be ready on Monday. But, I also need to have the rear shock overhauled (it won't hold air for more than a day); if they don't have the right parts in stock, I may not get it back until Friday, which would blow my biking-to-work streak.
Wednesday Jul 2
	Cycling tempo 33:13 [3] 6.4 mi (5:10 / mi)
	slept:8.0 weight:124lbs
	Bike to work. Bad news: I noticed this sign at a vacant field along my route. This doesn't bode well for my furry friends... Happier news: I saw the momma duck and her babies again. Unfortunately, my phone takes really crap photos; this looks more like the Loch Ness Monster. I'll have to start carrying my real camera to capture the babies in all their cuteness before they grow up and fly away. It's too bad that I'm not as enthralled with human babies as I am with animal babies.

	C • human babies 4
	Cycling 50:54 [3] 7.93 mi (6:24 / mi)

	Bike home. It was cloudy, blustery, and threatening to rain the whole time, but I only felt a few drops. I decided to try a different route, which added some distance.
	Note

	I've managed to stick to my goal of biking to work twice per week for five weeks now. But, since Friday is a holiday, I'll have to double-up tomorrow to keep the streak alive (morning running group + bike to work). The biggest hurdle is figuring out the logistics and how to stuff everything into my backpack...
Tuesday Jul 1
	Run / Hike tempo (Summer Training) 1:06:32 [3] 5.17 mi (12:52 / mi)
	slept:4.0 weight:126lbs shoes: Saucony Grid Omni TR
	Easy jog to warm up. Mile repeats x 3, with an easy walk back around to the starting line to recover in between. The approach was to go all-out each time (rather than trying to pace ourselves, knowing there were three to do). I made up a goal for each mile when I was about 2/3 into it, picking whatever round number I thought I could hit. ----------------------------------------- Lap \| Goal \| Actual Time ----------------------------------------- 1 \| 7:30 \| 7:28 (PR!) 2 \| 8:00 \| 8:05 3 \| 8:30 \| 8:29 ----------------------------------------- I'm pleased that this is better overall than the last session of mile repeats we did on 6/12/2008 (7:41, 8:07, 9:36). S-l-o-w jog to cool down. I found out that the super-fast woman in our class is also the US Jump Rope Champion for endurance and choreographed events. She's heading to South Africa for the world championships in July as a competitor and as a coach for a local kids' team. Interesting! She said the endurance event counts the number of jumps in a three-minute period. I bet that helps with fast running turnover...

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