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Training Log Archive: Gswede

In the 31 days ending May 31, 2009:

	activity	#	time	miles		km		+m	load
	Running	18	11:05:00	88.8	(7:29)	142.92	(4:39)	3176	199.0
	Orienteering	2	2:05:39	9.32	(13:29)	15.0	(8:23)	402	30.9
	Total	20	13:10:39	98.13	(8:03)	157.92	(5:00)	3578	229.9
averages - rhr:42

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Sunday May 31, 2009 #

Orienteering 57:20 [3] 7.4 km (7:45 / km) +402m 6:06 / km
shoes: Brooks Adrenaline- B

I had an overall good race no real mistakes on controls. The only weird thing was that I felt like all my energy had been taken out of me very early on. I was running quickly and then a jog became difficult for me. Then later in the course my energy came back and I was moving quickly again. Very weird day. I hope there's no lasting illness which is the cause of this,

Saturday May 30, 2009 #

Running 40:00 [3] 5.58 mi (7:10 / mi) +116m 6:44 / mi
shoes: Brooks Adrenaline-A

Easy run on the Drive. I'm not gonna work the hills this week since I've been working them the past few weeks and I want my muscles to be well rested for the incredibly hilly Wissahickon Trail Classic.

Friday May 29, 2009 #

Note
(rest day)

Ahhh Rest Day

Thursday May 28, 2009 #

Running 40:00 [3] 6.0 mi (6:40 / mi) +213m 6:00 / mi
shoes: Brooks Adrenaline- B

I ran an informal Wissahickon Wanderers race today and man was it a blast. They had a few bushwhacked trails and it went up and down the side of the gorge all the way through. I took the lead early and continued to open it up and finally won it at the end. There was a stream crossing of the Wissahickon which made things very interesting and my shoes very heavy for the last 200 meters. The course was 4 miles long and I ran it in a relaxed 24:03. This bodes well for the Wissahickon Trail Classic the saturday after this one. My goal is to break 40 and this relaxed pace puts me well under that time.

Wednesday May 27, 2009 #

Running 40:00 [3] 5.27 mi (7:35 / mi) +250m 6:37 / mi
shoes: Brooks Adrenaline- D

Buck Loop. Pedastool Routine. I tried bouncing up hills instead of just running and man that makes them alot harder but it was fun also.

Tuesday May 26, 2009 #

Running 40:00 [2] 5.11 mi (7:50 / mi) +198m 6:59 / mi
shoes: Brooks Adrenaline-C

Lookout Loop. A cold windy day out. My legs were pretty beat from all the work yesterday so I made sure to take it easy today. Sandy F.'s Ab DVD.

Monday May 25, 2009 #

Running 45:00 [3] 5.87 mi (7:40 / mi) +305m 6:36 / mi
shoes: Brooks Adrenaline- B

Man this was a hilly run. I felt really good though. The hills never tired me out so much that I wasn't able to move afterwards. I always kept moving well at the crest. Core O'clock.

Sunday May 24, 2009 #

Running 40:00 [3] 5.16 mi (7:45 / mi) +198m 6:55 / mi
shoes: Brooks Adrenaline-A

Back meadow loop. A beautiful day out.

Saturday May 23, 2009 #

Running 40:00 [3] 5.33 mi (7:30 / mi) +189m 6:45 / mi
shoes: Brooks Adrenaline-C

Covered Bridge Classic in reserve with a bit added on at the end. I felt good and was moving fast. The only problem was I ate dinner shortly beforehand and I had a very painful jiggle stomach all the way through. But its very interesting because normally this would bother me alot but I guess I've gone through my pain barriers so many times it was about as difficult to keep running as it is to take a walk around the block. Good Day.

Friday May 22, 2009 #

Running 35:00 [3] 5.0 mi (7:00 / mi)
shoes: Brooks Adrenaline-C

Rail trail w/pedastool afterwards. It was interesting how training in the wissahickon has affected my body. A 6:37 felt easy on my lungs and heart but my legs had a hard time with the turnover. This makes sense to me because I just haven't been moving as fast since I've started running the trails and hills but my aerobic system has still been getting worked on.

Wednesday May 20, 2009 #

Running 35:00 [3] 4.57 mi (7:40 / mi) +174m 6:51 / mi
shoes: Brooks Adrenaline- B

Lavendar Loop. Core O'clock. All systems felt good. Relaxed but still a good run.

Tuesday May 19, 2009 #

Running 35:00 [2] 4.47 mi (7:50 / mi) +198m 6:53 / mi
shoes: Brooks Adrenaline- D

Lookout loop. Slept really well last night and I had a good run today so maybe there's a connection.

Monday May 18, 2009 #

Running 35:00 [3] 4.52 mi (7:45 / mi) +177m 6:55 / mi
shoes: Brooks Adrenaline- B

Covered Bridge Classic. Ankle felt good, seems to be improving. Legs feel strong. Core O'clock.

Sunday May 17, 2009 #

Orienteering 1:08:19 [2] 7.6 km (8:59 / km)
shoes: Brooks Adrenaline-A

Overall a pretty solid run. I was going pretty slowly and just trying to make sure navigational choices.

Friday May 15, 2009 #

Running 35:00 [3] 4.57 mi (7:40 / mi) +183m 6:49 / mi
shoes: Brooks Adrenaline-C

Lookout Loop. I love working out in the Wissahickon valley. If I could I would cut myself off from the rest of the world and spend my life training and running fast in there. But I doubt that's going to happen so I have to make do with what I have.

Thursday May 14, 2009 #

Running 35:00 [4] 5.12 mi (6:50 / mi) +183m 6:09 / mi
shoes: Brooks Adrenaline- B

Covered Bridge Classic today but at a tempo effort/ pace. I think my pace was low 6's but because of my warm up and cool down the average pace came out slower. I felt nice and relaxed as I ran it faster. I didn't go anaerobic (didn't feel lactic acid build up in my legs) But I certainly got my heart rate up. I'm not sure what it was exactly but I think I probably averaged somewhere in the 170-180 range. My ankle hurts a bit more on the outside so we'll monitor this and see how it turns out. It's already feeling better so a rest day tomorrow should helpd.

Wednesday May 13, 2009 #

Note

Pedastool Routine. 1 set of 10 and 1 set of 5.

Tuesday May 12, 2009 #

Running 35:00 [2] 4.52 mi (7:45 / mi) +152m 7:01 / mi
shoes: Brooks Adrenaline- B

Recovery run on yellow trail. Really pretty easy and I actually hard to work hard to get my heart rate to 150 while I was going down hill. It was fun.

Monday May 11, 2009 #

Running 35:00 [3] 4.52 mi (7:45 / mi) +183m 6:53 / mi
shoes: Brooks Adrenaline-C

Headed over to the Lavender trail today. The uphills are big but not steep so it makes it much more easy to handle. An asian family got very excited and started speaking more quickly in their language when I ran past them on A Hill. Core Oclock.

Sunday May 10, 2009 #

Running 35:00 [3] 4.6 mi (7:37 / mi) +152m 6:54 / mi
shoes: Brooks Adrenaline-A

Lookout loop today. It's very interesting to me how all the hills in the Wissahickon not only feel smaller, but also seem much much smaller to me. I'm always surprised with how quickly the hills are over when I'm running them.

Friday May 8, 2009 #

Running 35:00 [3] 4.6 mi (7:37 / mi) +183m 6:46 / mi
rhr:42 shoes: Brooks Adrenaline-C

I decided to go for another run today because I felt fine from the last one. I made up a nice loop which goes past Indian Rock and through the Covered Bridge. So with two good landmarks it's difficult to come up with a name for it but I think I'm going with the Covered Bridge Classic. Core O'clock was performed tonight.

Thursday May 7, 2009 #

Running 30:00 [3] 4.0 mi (7:30 / mi) +122m 6:51 / mi
rhr:42 shoes: Brooks Adrenaline-A

I decided to do a very light run today since I checked my heart rate today and it was 2 beats lower than I have seen it before. (Which is the 42 rhr in the log). I ran off to the trails of the wissahickon following more or less one of my dads loops with a bit more added on to add some more minutes. Pedastool routine afterwards. This was a fun day.

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