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Training Log Archive: JonD

In the 7 days ending Jul 26, 2009:

activity	#	time	miles		km		+m
bike	3	2:55:21	63.6		102.35
run	4	2:43:40	17.34		27.9
gym	2	1:00:00
swim	2	49:47	1.34	(37:09)	2.16	(23:05)
Total	6	7:28:48	82.28		132.42

2:04

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Sunday Jul 26, 2009 #

Event: DVOA Hickory Run

Note

1st Cranky Monkey

bike (road) 1:05:21 [4] 20.0 mi (3:16 / mi)

the rock creek route - now using the borrowed road bike (without clip in pedals)
http://www.gmap-pedometer.com/?r=3039676

run warm up/down (track) 7:50 [3] 1.0 mi (7:50 / mi)
shoes: New Balance 473

run intervals (track) 22:00 [4]
shoes: New Balance 473

30 seconds on/off X 4
1. High-knees
2. Butt-kickers
3. Power skips
4. "Horse trot"
5. Bounding
6. Side steps
7. Race walk
8. One leg hops
9. Reverse running
10. squat jumps
11. normal sprint

run warm up/down (track) 8:50 [3] 1.12 mi (7:53 / mi)
shoes: New Balance 473

bike (road) 20:00 [3]
shoes: New Balance 473

extra riding to/from the track

Saturday Jul 25, 2009 #

run (road) 1:03:00 [3] 7.46 mi (8:27 / mi)
(injured) shoes: New Balance 473

long run - sligo creek to rt 29, back to university, then up inwood to university and back

pace actually felt faster than this - maybe my time was extended because I stopped briefly along the way

http://www.gmap-pedometer.com/?r=3036633

Friday Jul 24, 2009 #

Note
(rest day)

mandatory rest day #1

Thursday Jul 23, 2009 #

bike (spin) 45:00 [5] 20.8 mi (2:10 / mi)
(injured) shoes: New Balance 473

Wednesday Jul 22, 2009 #

gym (core workout) 30:00 [3]
(injured) shoes: New Balance 473

early AM

swim 22:00 [3] 0.6 mi (36:39 / mi)
(injured)

still can't quite do this w/out soreness on my side stopping me

run (treadmill) 30:00 [3] 3.76 mi (7:59 / mi)
shoes: New Balance 473

Tuesday Jul 21, 2009 #

bike (spin) 45:00 [5] 22.8 mi (1:58 / mi)
(injured) shoes: New Balance 473

yay - I won a water bottle for being the best spinner in class

injury still hurts but getting better

Monday Jul 20, 2009 #

gym (core workout) 30:00 [3]
shoes: New Balance 473

6am core class at the Y

swim 27:47 [3] 0.74 mi (37:33 / mi)
(injured)

had to stop early due to pain in my side

run (treadmill) 32:00 [3] 4.0 mi (8:00 / mi)
(injured) shoes: New Balance 473

PM run. Ribs feeling much better.

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