Training Log Archive: JonDIn the 7 days ending Aug 16, 2009:
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Sunday Aug 16, 2009 #
run (road) 50:43 [3] 6.14 mi (8:16 / mi)
shoes: Vasque trail runners
hot and humid on Tilghman's Island. down to black walnut, back to featherstone, and down to the public dock and back. this actually felt faster and I mistakenly thought it was the 7 mile route - see 6/20 for longer route.
Note
my chest still hurts.
Saturday Aug 15, 2009 #
Note
Comus 5k XC MCRRC
bike (road) 1:34:26 [3] 26.26 mi (3:36 / mi)
shoes: New Balance 473
sunny, clear and cool (for Aug) in rock creek park - adding an extra loop back to the park entrance and return to broad branch road
run intervals 22:00 [5]
shoes: New Balance 473
still sunny, but really hot now. . .
30 sec on/off x 4
1.high knees
2.butt kickers
3. power skip
4. horse trot
5. bounding
6. run sideways
7. race walk
8. one leg hop
9. run backwards
10. squat jump
normal sprint
30 sec on/off x 4
1.high knees
2.butt kickers
3. power skip
4. horse trot
5. bounding
6. run sideways
7. race walk
8. one leg hop
9. run backwards
10. squat jump
normal sprint
gym (core) 10:00 [1]
Friday Aug 14, 2009 #
Note
(rest day)
returning from Vt.
Thursday Aug 13, 2009 #
run (trail) 1:21:00 [3] 9.53 mi (8:30 / mi)
shoes: Vasque trail runners
sunny, clear and pleasant in Vermont. http://www.gmap-pedometer.com/?r=3099341
swim 10:00 [2]
testing wet suit in the lake
gym (core) 10:00 [2]
missing the class this week and next
Wednesday Aug 12, 2009 #
bike (road) 26:00 [3] 6.2 mi (4:12 / mi)
flat tire cuts workout short
bike (road) 45:00 [1] 6.2 mi (7:15 / mi)
ride for a few minutes; stop and pump for a few minutes
Tuesday Aug 11, 2009 #
Note
Register for BYB
hike 3:00:00 [2] 6.0 mi (30:00 / mi)
hike up and around "pokomoonshine" mountain in ADK
Monday Aug 10, 2009 #
bike (road) 44:26 [3] 12.3 mi (3:37 / mi)
down to burlington and back via the bike path. (on the mountain bike)
run intervals 22:00 [5]
shoes: New Balance 473
30 sec on/off x 4
1.high knees
2.butt kickers
3. power skip
4. horse trot
5. bounding
6. run sideways
7. race walk
8. one leg hop
9. run backwards
10. squat jump
normal sprint
1.high knees
2.butt kickers
3. power skip
4. horse trot
5. bounding
6. run sideways
7. race walk
8. one leg hop
9. run backwards
10. squat jump
normal sprint