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Training Log Archive: FrankTheTank

In the 14 days ending Jul 4, 2011:

activity	#	time	miles		km		+ft
Road Running	11	8:19:28	55.31	(9:02)	89.01	(5:37)	8410
Biking	6	7:00:29	85.0	(4:57)	136.79	(3:04)
Ultimate Frisbee	1	1:00:00
Swim	1	9:13	0.5	(18:26)	0.81	(11:27)
Total	17	16:29:10	140.81		226.61		8410

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Monday Jul 4, 2011 #

7 AM

Road Running hills 27:19 [3] 3.0 mi (9:06 / mi) +900ft 7:05 / mi
shoes: Asics Gel-3000

One lap up Badger Mtn. Nice morning, but am feeling sick with a cold. I opted to do only one lap, but would have done at least three if feeling good. Splits were: 17min up to the saddle and 10min down. Legs felt fine.

10 AM

Biking 1:30:00 [2] 18.0 mi (5:00 / mi)

Easy ride with the fam. Rode down Pasco side to the cable bridge over the bridge with a stop at the park for Silas to play in the water and on the toys. Then back over the Ricland bridge.

Sunday Jul 3, 2011 #

10 AM

Biking 1:30:00 [2] 12.0 mi (7:30 / mi)

Easy ride with the Fam. Rode upriver in Richland out past the WSU branch campus and saw the new Submarine sail at Hanford. Nice ride.

4 PM

Road Running 39:03 [3] 5.0 mi (7:49 / mi)
shoes: Asics Gel-3000

Easy run in the heat of the day. Good hot weather training.

Saturday Jul 2, 2011 #

9 AM

Swim race (Triathlon) 9:13 [5] 0.5 mi (18:26 / mi)

Swim start to Richetous Richland Sprint Tri. Water was cold. Did not swim very well, but the current was really great.

Biking race (Triathlon) 35:48 [5] 12.0 mi (2:59 / mi)

Bike portion of tri. Felt good, cranked hard and passed tons of people.

Road Running race (Triathlon) 20:37 [5] 3.0 mi (6:52 / mi)
shoes: Asics Gel-3000

Run portion of Tri. Legs were sluggish, but I think I had the 10th fastest run overall.

Friday Jul 1, 2011 #

3 PM

Road Running 46:22 [3] 6.0 mi (7:44 / mi)
shoes: Asics Gel-3000

Run in Richland to scout the tri course. Felt good to be in the heat.

Thursday Jun 30, 2011 #

6 AM

Biking (commute) 30:00 [3] 9.0 mi (3:20 / mi)
shoes: Jake The Snake

Ride into work.

Wednesday Jun 29, 2011 #

5 PM

Road Running (trail) 1:23:48 [4] 9.0 mi (9:19 / mi) +2001ft 7:41 / mi
shoes: Asics Gel-3000

Two laps up Green Mtn. via Gold Creek. Splits from the creek bridge: 20:51 up, 15:28 dwn, 21:49 up, 15:50 dwn. This trail is a little more knarly on the feet then Walker, but less vertical. It's good training for the feet with all the rocks and roots. Felt pretty good today, but do have a slight tweak in my right hip flexor region. Good workout.

Tuesday Jun 28, 2011 #

4 PM

Road Running hills 49:11 [4] 6.0 mi (8:12 / mi) +1509ft 6:37 / mi
shoes: Asics Gel-3000

6x Radio Hill Figure 8 loops. Splits: 8:40 (includes w/up), 7:33, 7:33, 7:40, 7:42, 7:47, 2:13 (cooldown). Felt pretty strong. Saw a deer.

Sunday Jun 26, 2011 #

5 PM

Road Running 45:48 [3] 6.2 mi (7:23 / mi)
shoes: Asics Gel-3000

Loop from home. Felt pretty good.

Saturday Jun 25, 2011 #

12 PM

Biking 1:25:23 [2] 17.0 mi (5:01 / mi)

Ride from Sequim to PA along the Olympic Discovery Trail.

2 PM

Biking 1:29:18 [2] 17.0 mi (5:15 / mi)

Ride back from PA. Really nice.

7 PM

Road Running 22:35 [3] 3.0 mi (7:32 / mi)
shoes: Asics Gel-3000

Quick easy run with the neighbor dog.

Friday Jun 24, 2011 #

3 PM

Road Running race 19:17 [5] 5.0 km (3:51 / km)

Work Fun Run. Felt pretty good despite my large blisters and trashed quads from Wednesday's workout. I think it might have only been 6sec slower than my previous time on that course. Splits were: 6:27, 5:49, and 7:01. I think the 2nd mile marker was short. Overall a good day for me.

Road Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Cooldown after race.

Thursday Jun 23, 2011 #

9 PM

Road Running 17:33 [2] 2.0 mi (8:46 / mi)

Short session to loosen up the legs before bed.

Wednesday Jun 22, 2011 #

Event: North Atlantic Orienteering

6 PM

Road Running hills (Trail) 1:57:55 [4] 8.0 mi (14:44 / mi) +3999ft 10:00 / mi
shoes: NB 740

Mt. Walker run with Mhayz and Erin. Good tough trail. Felt pretty good on the first lap and ok until near the top of the second lap. I was bonking a bit, so ate a bar and continued on. I think I will try and hit this once a week to get some good downhill training in. Splits were: Lap 1- up 33:53, dwn 19:35, Lap 2- up 40:41, dwn 23:45.

Tuesday Jun 21, 2011 #

5 PM

Ultimate Frisbee 1:00:00 [3]

First day of summer and first dat of Ultimate for the year for me. Huge turnout tonight on account of the good weather. I was a bit rusty, but had a fun time.

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