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Training Log Archive: RJM

In the 31 days ending Jul 31, 2005:

activity

time

miles

BikeCommute

12:45:00

Bicycle

9:18:11

153.46

246.97

Running

3:15:38

3.0

4.83

Trail Run

1:33:20

Total

26:52:09

156.46

251.8

averages - sleep:7.3 rhr:43 weight:176.6lbs

1:54

0:00

» now

Sunday Jul 31, 2005 #

Running long 56:10 [3]
slept:8.0 shoes: Brooks Adrenaline GTS5

winhurst-pershing-garmin. sore and tired from yesterday, planned to go shorter, but found myself doing this. Slow but steady today

Saturday Jul 30, 2005 #

Bicycle 1:33:00 [3] 28.0 mi (3:19 / mi)
slept:5.5 weight:176lbs

thiess-kendall-303-penn-home. Got passed going up kendall, which woke me up, and I worked hard following him and passed several others. Return from penn was a bit hard to keep speed up because of that hard work...

Friday Jul 29, 2005 #

BikeCommute 50:00 [2]
slept:7.5

Thursday Jul 28, 2005 #

BikeCommute 55:00 [2]
slept:8.0

Wednesday Jul 27, 2005 #

Running warm up/down 37:00 [3]
slept:7.5 weight:177lbs

school and track, including 400m jogs after each interval.

Running intervals 8:40 [5] 1.5 mi (5:47 / mi)

Plan was for 6x400m @ 1:30, 400 jog. Did it (1:24, 1:30, 1:301:25, 1:23, 1:28). Still need to work on finding pace - if I just ran as at constant effort (just below speedier breaths/anaerobic), times would have gradually got slower. Felt good to go a bit slower but do more. Probably had a few more in me, but rain and caution about upping effort to fast stopped me.

Tuesday Jul 26, 2005 #

BikeCommute 55:00 [2]
slept:7.0 weight:176lbs

Monday Jul 25, 2005 #

BikeCommute 40:00 [2]
rhr:43 slept:8.0

Sunday Jul 24, 2005 #

Running 56:00 [3]

winhurst-fairfax-hawkins-garmin-memorial. Ab only hurt a little, 1st 4 min.

Saturday Jul 23, 2005 #

Bicycle 1:54:00 [3] 35.0 mi (3:15 / mi)
ahr:152 slept:8.0 weight:176lbs

Everett-b'ville-snowville, home. On return, several separate hotshots passed me, which helped me keep my effort up over 20mph instead of loping in. Spent afternoon making streambed, so sore and tired.

Friday Jul 22, 2005 #

BikeCommute 50:00 [2]

Thursday Jul 21, 2005 #

Running warm up/down 28:40 [2]
slept:7.0

Warmup/down before track intervals at school. 90F, which I'm not used to, so did one fewer rep than I hoped. Continuing crunches. Abdomen only hurt for first 5 min, which is an improvement

Running intervals 9:08 [5] 1.5 mi (6:05 / mi)

3x800m: 2:58, 3:05, 3:05. Aiming for 3:10, so this is good.

Tuesday Jul 19, 2005 #

BikeCommute 55:00 [3]

Monday Jul 18, 2005 #

BikeCommute 50:00 [2]
slept:8.0

Sunday Jul 17, 2005 #

Bicycle 1:03:48 [3] 19.47 mi (3:17 / mi)
rhr:44 slept:7.0

market-medina line-ridgewood. Third day of crunches - still only 25 x 2, but a bit sore nonetheless

Saturday Jul 16, 2005 #

Trail Run 46:43 [2]
ahr:153 slept:7.0 shoes: Brooks Adrenaline GTS5

very easy home-towpath-mustill-north-aqueduct.

Friday Jul 15, 2005 #

Note
(injured)

Visited Dr. Cochran, who diagnosed a pulled rectus abdominus as cause of the odd gut feeling I've had the last month or so. Prescribed crunches, said running is fine (whew!) Scheduled a bunch of routine baseline medtests. Getting old stinks!

Thursday Jul 14, 2005 #

BikeCommute 55:00 [3]
slept:7.0 weight:177lbs

Tuesday Jul 12, 2005 #

BikeCommute 55:00 [2]
slept:6.5

felt flat

Monday Jul 11, 2005 #

BikeCommute 55:00 [2]
slept:8.0

Sunday Jul 10, 2005 #

Trail Run 46:37 [3]
rhr:43 slept:7.5 weight:177lbs shoes: Brooks Adrenaline GTS5

Intended to do 2hr+ bike ride, but tire was flat and not fixable, and spare was messed up. So gingerly started a run - merriman-treatyline/parcoursetrail. Went well, but for first 10 min that weird lower abdomen surface discomfort again. I don't think it went away, but jut got lost in all the other sensations after 10min. I'll continue to avoid running until I see the dr next week, just in case. I thought not running for 2 weeks would let things mend.

Saturday Jul 9, 2005 #

Bicycle intervals 9:00 [5]
slept:6.5

push 2x 1min, 2 x 2min, 1x3min. Had to pump up rear tire every 15 min today

Bicycle warm up/down 31:18 [3]

warmup, warm down, recovery

Friday Jul 8, 2005 #

BikeCommute 50:00 [2]
slept:7.0

Thursday Jul 7, 2005 #

BikeCommute 1:05:00 [2]
slept:7.0

Wednesday Jul 6, 2005 #

BikeCommute 1:05:00 [3]
slept:7.0 weight:177lbs

flat on front tire (noticed as leaving on way home)

Monday Jul 4, 2005 #

Bicycle 46:00 [3] 12.5 mi (3:41 / mi)
slept:7.5

Warm up, warm down, tootling around before intervals, recovery between intervals

Bicycle intervals (uphill) 7:05 [5] 1.65 mi (4:18 / mi)

Portage path - pushed from tracks to mayfair 5x (#1 in 1st gear , 2, in 2nd, 3 in 3rd, 4 in 4th, 5 in 3rd with steep part out of saddle. All about 1:25. Each spring was 0.33 mile. recovered with easing up a few dozen m, then easy pedal downhill