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Training Log Archive: FrankTheTank

In the 31 days ending Jul 31, 2011:

activity	#	time	miles		km		+ft
Road Running	25	26:09:53	183.4	(8:34)	295.15	(5:19)	21700
Hike	2	7:00:00	13.0	(32:19)	20.92	(20:05)	4900
Biking	4	4:40:48	52.0	(5:24)	83.69	(3:21)
Swim	1	9:13	0.5	(18:26)	0.81	(11:27)
Total	30	37:59:54	248.9	(9:10)	400.56	(5:42)	26600

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Sunday Jul 31, 2011 #

3 PM

Road Running (trail) 2:11:34 [3] 12.0 mi (10:58 / mi) +2400ft 9:13 / mi
shoes: Mizuno Cabrakan II

Green Mtn. Double summit run. Ran wildcat to summit and then down Gold Creek to the other parking lot, then turned around. Was going to run up and down Tin mine, but it seemed overgrown so I skipped it. Good run, felt strong.

C • training? 2

Saturday Jul 30, 2011 #

10 AM

Road Running (Trail) 48:03 [3] 6.5 mi (7:24 / mi)
shoes: Mizuno Cabrakan II

Run up along the Staircase Rapids trail to the old bridge then turned around and back down Shady Lane (awesome old growth trees) and over the bridge to finish up at the Mt. Rose trailhead.

Friday Jul 29, 2011 #

10 AM

Hike 3:30:00 [2] 6.0 mi (35:00 / mi) +3200ft 23:15 / mi
shoes: Mizuno Cabrakan II

Hike carrying Kid #1 to Wagonwheel Lk. in ONP. Tough steep hike with a not very impressive pond. Probably won't do this one again unless I climb one of the nearby peaks.

4 PM

Road Running (trail) 56:00 [3] 7.0 mi (8:00 / mi)
shoes: Mizuno Cabrakan II

Run up the N. fork of Skykomish trail. Good technical rock running, but not much elevation.

Thursday Jul 28, 2011 #

5 PM

Road Running 44:18 [3] 6.2 mi (7:09 / mi) +400ft 6:44 / mi
shoes: Asics Gel-3000

Loop run from home.

Wednesday Jul 27, 2011 #

5 PM

Road Running 45:02 [3] 6.2 mi (7:16 / mi) +400ft 6:51 / mi
shoes: Asics Gel-3000

Standard loop from home. Knee was bothering me a bit. Once I get it warmed up it seems to get better. Good recovery run.

Tuesday Jul 26, 2011 #

5 PM

Road Running hills 48:11 [4] 6.0 mi (8:02 / mi) +1500ft 6:30 / mi
shoes: Asics Gel-3000

Radio Hill figure eight repeats (6x). Splits were: 8:54 (includes w/up), 7:26, 7:19, 7:24, 7:37, 7:24, 2:03 (cooldown). Legs were tired today, so I'm glad I took some rest before. My left knee hurt pretty good at the beginning of the workout. Once I got warmed up it was better. Looking at the splits, it was pretty consistant with what I've been doing, but I was really tired on the final two.

Sunday Jul 24, 2011 #

3 PM

Hike 3:30:00 [2] 7.0 mi (30:00 / mi) +1700ft 24:23 / mi
shoes: Mizuno Cabrakan II

Marmot Pass hike carrying kid #1 in the back pack. Great day, tons of people on the trail. Pretty good workout too.

Friday Jul 22, 2011 #

5 PM

Road Running hills (Trail) 2:44:01 [4] 12.0 mi (13:40 / mi) +6000ft 9:17 / mi
shoes: Mizuno Cabrakan II

Mt. Walker Repeats (3x). Splits were: 32:44 up, 17:22 dwn, 34:36 up, 19:48 dwn, 38:13 up, 21:14 dwn. Good workout. Calves were tight on the first lap up, but after that I felt pretty good.

Thursday Jul 21, 2011 #

11 AM

Road Running race 18:03 [5] 3.0 mi (6:01 / mi) +200ft 5:40 / mi
shoes: Asics Gel-3000

Fun Run at work today during lunch. I actually had some competition today and came in second overall by 2sec. I was closing fast in the end, but he had too much on me. I still won my age group. Felt much better than last time and ran over 1min faster on the course. Splits were: 5:56, 6:00, 6:06. Overall good race for not doing much speed work.

Wednesday Jul 20, 2011 #

5 AM

Road Running 1:06:34 [3] 9.0 mi (7:24 / mi) +600ft 6:57 / mi
shoes: Asics Gel-3000

Commute run from home to work. Felt pretty good once I got going.

Tuesday Jul 19, 2011 #

5 PM

Road Running hills 47:41 [4] 6.0 mi (7:57 / mi) +1500ft 6:26 / mi
shoes: Asics Gel-3000

Radio Hill figure eight laps (6x). Splits were: 8:48 (includes w/up), 7:32, 7:18, 7:17, 7:18, 7:20, 2:04 (cool-down). Good workout today. Felt strong.

Monday Jul 18, 2011 #

5 PM

Road Running 47:04 [3] 7.0 mi (6:43 / mi) +400ft 6:23 / mi
shoes: Asics Gel-3000

Two full laps after work. Two times up radio hill. The trail is too full of nettles now, so I'm done with it until the end of summer when they die down. Felt pretty good on the run. Pushed up to Tempo for the final 3min or so of the run.

Saturday Jul 16, 2011 #

Event: Canadian Orienteering Championships

9 AM

Road Running (trail) 1:10:22 [4] 10.0 mi (7:02 / mi)
shoes: Asics Gel-3000

Bros run at the "Pig Farm" in Kalispell. This would be some nice o'ing terrain if it was mapped. It was a pretty quick pace at times, but it was great to run with old friends again. Kind of like the old days.

Thursday Jul 14, 2011 #

11 AM

Road Running (trail) 2:08:00 [3] 15.5 mi (8:15 / mi)
shoes: Asics Gel-3000

Bros run in GNP from Fish Creek CG to Lake McDonald Lodge, shuttle ride to Apgar and then run from there back to the CG. Good times, but I'm slow compared to the rest of the bros.

Wednesday Jul 13, 2011 #

2 PM

Road Running 48:00 [3] 6.0 mi (8:00 / mi)
shoes: Asics Gel-3000

Run in Kalispell with the Bob stroller. Warm out in the heat of the afternoon.

Tuesday Jul 12, 2011 #

6 PM

Road Running 35:00 [3] 4.5 mi (7:47 / mi)
shoes: Asics Gel-3000

Run from Pasco to Richland and thru the columbia point trail. Stiff legs after the long drive.

Monday Jul 11, 2011 #

6 PM

Road Running hills 51:09 [4] 6.0 mi (8:32 / mi) +1500ft 6:54 / mi
shoes: Asics Gel-3000

6x Radio Hill Figure Eight loops. I tried to slow down the downhills a bit today and focus on pushing the uphill harder and quicker. Was sluggish getting going, but once I got three under the belt I was feeling good. Splits were: 8:59 (includes w/up), 7:46, 7:45, 8:12 (includes trail maint.), 8:02, 8:00, 2:22 cooldown. Did step-ups and box jumps after.

Sunday Jul 10, 2011 #

4 PM

Road Running 28:55 [3] 4.0 mi (7:14 / mi)
shoes: Mizuno Cabrakan II

Easy recovery run from home.

Saturday Jul 9, 2011 #

12 PM

Road Running (Trail) 2:08:03 [3] 16.0 mi (8:00 / mi) +1500ft 7:21 / mi
shoes: Asics Gel-3000

Great run on Obstruction Pt. road. Road is clear all the way to PJ Lake trailhead. Felt pretty good the whole way. Super awesome views. 2 laps. Splits to PJ Lake and back were: 1:02 and 1:05. Left hip flexor was a little sore during the end.

Friday Jul 8, 2011 #

5 PM

Road Running 1:02:20 [3] 8.0 mi (7:47 / mi)
shoes: Mizuno Cabrakan II

Long loop from Home. Lots of car traffic today. Developed raw spot on the top of my main knuckle of my big toe where it meets the foot from my new trail runners. I have had this same issue with other trail runners. In fact I have yet to find a pair that really work for me and I have tried many different brands. Frustrating.

Thursday Jul 7, 2011 #

5 PM

Biking (MTB) 1:05:00 [3] 10.0 mi (6:30 / mi)

Ride at Stottlemyer w/ Joel. Wet and muddy trails today.

C • Those are 2

Wednesday Jul 6, 2011 #

6 PM

Road Running hills (trail) 1:57:59 [4] 9.0 mi (13:07 / mi) +4000ft 9:14 / mi
shoes: Asics Gel-3000

Mt. Walker repeats, two laps. Absolutely phantastic evening for it. Views were great on top. Splits were: 33:05 up (new record), 19:10 dwn, 38:07 up, 20:28 dwn, additional 7:07 after the second up to run to the south viewpoint and back. Felt pretty good and my downhill legs are much stronger now.

Tuesday Jul 5, 2011 #

5 PM

Road Running 50:13 [3] 6.5 mi (7:44 / mi) +400ft 7:18 / mi
shoes: Asics Gel-3000

Easy two laps after work. 2x up radio hill. Nettles are starting to get thick on the trail. Did some leg drills in the fitness center after the run.

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.

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