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Training Log Archive: FrankTheTank

In the 30 days ending Jun 30, 2011:

activity # timemileskm+ft
  Road Running22 16:27:37 120.91(8:10) 194.58(5:05) 7510
  Biking5 7:44:41 73.0(6:22) 117.48(3:57)
  Ultimate Frisbee1 1:00:00
  Total28 25:12:18 193.91 312.06 7510

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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.

Monday Jun 20, 2011 #

5 PM

Road Running 47:22 [3] 6.5 mi (7:17 / mi)

Two laps after work. Two times up radio hill. Still recovering from the flu bug this weekend.

Friday Jun 17, 2011 #

7 AM

Road Running 59:01 [4] 8.0 mi (7:23 / mi)

Long Wally-World loop from home. Legs felt better today.

Thursday Jun 16, 2011 #

5 PM

Road Running (Trail) 36:23 [3] 4.5 mi (8:05 / mi)
shoes: NB 740

Run on the trails at Newberry Heritage Park. It's been a while since I've made it out there and they have made some nice improvements. Great trail kiosks with trail maps, great signage out on the trails and of course great single-track with not another soul in sight (lots of bees though).

Wednesday Jun 15, 2011 #

5 PM

Road Running hills 49:26 [4] 6.0 mi (8:14 / mi)
shoes: NB 740

Six times up Radio Hill on the figure 8 laps. Legs were really tired today, but I stuck it out. Lap Splits: 8:44 (includes warmup), 7:32, 7:45, 7:52, 7:52, 7:32, and ~2min cooldown. This lap is about 250ft of vertical so the total is ~1500ft gain. PS I think I need to take it easier on my recovery days to give my legs more of a rest.

Tuesday Jun 14, 2011 #

5 PM

Road Running 24:06 [3] 3.4 mi (7:05 / mi)

One Laperoo after work. Once up radio hill.

Monday Jun 13, 2011 #

5 PM

Road Running 54:38 [3] 8.0 mi (6:50 / mi)
shoes: NB 740

New loop from work today. It was a pretty good route. Two months until race time.

Sunday Jun 12, 2011 #

12 PM

Road Running 46:08 [3] 6.2 mi (7:26 / mi)

Loop run from home. 2nd run in my new shoes and got blisters on my arches. Nice day for a run though.

Saturday Jun 11, 2011 #

10 AM

Biking (MTB) 2:20:00 [3] 20.0 mi (7:00 / mi)

Pre-ride of TRIOBA bike course to make sure all bags were in place. Did not ride super hard due to some mechanical problems. Ended up breaking my chain with about 4mi to go, so I really took it easy on the drivetrain after that. Nice course.

Friday Jun 10, 2011 #

4 PM

Road Running 27:43 [3] 4.0 mi (6:56 / mi)

Run from home.
8 PM

Biking (MTB) 2:00:00 [2] 10.0 mi (12:00 / mi)

Ride with JVG and G-dogg, helping set out some bags for the race.

Thursday Jun 9, 2011 #

4 PM

Road Running 45:39 [3] 6.0 mi (7:37 / mi)
shoes: NB 740

Two laps after work. One time up radio hill. I used the trail today and the nettles weren't that bad. Felt a little tired today.

Wednesday Jun 8, 2011 #

4 PM

Road Running 48:01 [3] 6.5 mi (7:23 / mi)
shoes: NB 740

Two laps around base after work. Two times up radio hill. Also did 20x stepups each leg and 10x box jumps after the run. Muggy out today, but I felt pretty good running.

Tuesday Jun 7, 2011 #

5 PM

Road Running (Hills) 48:03 [4] 6.0 mi (8:01 / mi)
shoes: NB 740

Figure 8 hill loops on Radio Hill after work. Ended up doing 6 laps with ~200ft gain/loss per lap. Splits were: 8:50 (includes warmup), 7:21, 7:19, 7:21, 7:34, 7:28, 2:07 (cooldown). Good workout.

Monday Jun 6, 2011 #

4 PM

Road Running 14:00 [3] 2.0 mi (7:00 / mi)
shoes: NB 740

Quick run from home.

Friday Jun 3, 2011 #

4 PM

Road Running (trail) 1:12:00 [3] 9.0 mi (8:00 / mi)
shoes: NB 740

Run at Stottlemeyer. Nice loop. Felt good.

Thursday Jun 2, 2011 #

4 PM

Road Running 35:00 [3] 4.5 mi (7:47 / mi)
shoes: NB 740

Run from home. Tried to find a trail that connects two neighborhoods, but couldn't find it.

Wednesday Jun 1, 2011 #

4 PM

Road Running 14:00 [3] 2.0 mi (7:00 / mi)
shoes: NB 740

Quick run from home.

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