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Training Log Archive: RJM

In the 31 days ending Mar 31, 2006:

activity # timemileskm+m
  Running7 4:46:18 12.85 20.68 360
  Trail Run3 3:24:38 15.5 24.94 1007
  Bicycle3 3:23:06 46.75 75.24
  Stationary Bike5 2:40:00
  Orienteering2 2:38:21 7.08(22:21) 11.4(13:53) 37010 /29c34%
  Strength11 1:35:00
  Exercise Machine3 1:25:00
  BikeCommute1 50:00
  Catching Features2 55
  Total22 20:43:18 82.18 132.26 173710 /29c34%
averages - sleep:7.5 rhr:48 weight:178.2lbs

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Friday Mar 31, 2006 #

Event: Flying Pig X (OCIN)
 

Running warm up/down 15:00 [2]
rhr:52 slept:8.0 (sick) shoes: Adidas Supernova Trail

Warmup for pig day 1. Slight cold.

Orienteering race 44:20 [4] *** 4.4 km (10:05 / km) +180m 8:22 / km
ahr:158 spiked:10/13c (sick) shoes: Adidas Supernova Trail

Good fun! Navigation went better than expected, didn't try to push speed too much. Lost a minute on last control - aimed too far off to right.

Red Middle Distance - Splits

Wednesday Mar 29, 2006 #

Note
slept:9.0 (sick)

cold in chest started today... busy too, so just punted

Tuesday Mar 28, 2006 #

Note
slept:7.5 (rest day)

too busy, and feeling a little off

Monday Mar 27, 2006 #

Bicycle 1:12:05 [3] 21.91 mi (3:17 / mi)
ahr:158 max:226 slept:7.0 weight:178lbs

Penninsula. 50F, beautiful.

Sunday Mar 26, 2006 #

Stationary Bike (rollers) 45:00 [2]
slept:8.0 weight:179lbs

Strength (core) 15:00 [1]

Saturday Mar 25, 2006 #

Exercise Machine (nordictrack) 30:00 [2]
slept:7.0 weight:180.5lbs

Strength (core) 10:00 [1]

Friday Mar 24, 2006 #

Stationary Bike (rollers) 30:00 [2]
slept:7.0 weight:179lbs

Strength (core) 5:00 [1]

Thursday Mar 23, 2006 #

Running 52:19 [3]
slept:8.0 weight:178lbs shoes: Brooks Adrenaline GTS6

from school home along towpath via big bend. Last few days were spent at Duke modeling, no time to work out

Strength (core) 5:00 [1]

Sunday Mar 19, 2006 #

Orienteering race 1:54:01 [4] *** 7.0 km (16:17 / km) +190m 14:21 / km
ahr:162 max:194 16c shoes: Adidas Supernova Trail

Avalon red course near baltimore. Bad booms on 3 or 4 controls, never really got used to the 1:7500 20' contours. not a good effort

Running warm up/down 5:00 [2]

Saturday Mar 18, 2006 #

Stationary Bike 25:00 [2]

hotel in dc

Strength 10:00 [1]

Thursday Mar 16, 2006 #

Running 59:11 [3]
ahr:160 max:223 rhr:45 slept:8.0 weight:175.5lbs shoes: Brooks Adrenaline GTS6

memorial-mcclusky's, portage.

Wednesday Mar 15, 2006 #

Bicycle intervals 47:39 [3]
ahr:152 max:203 rhr:45 slept:8.0

Around neighborhood, thurmont. Warm up 15 min, then 9x30-120Second pushes. I just couldn't get HR up high enough to count them as level 4, but a total of 10 minutes at about 162-168 AHR.

Strength 5:00 [1]

Tuesday Mar 14, 2006 #

Stationary Bike (Rollers) 30:00 [2]
ahr:120 max:193 rhr:50 slept:7.0 weight:180lbs

Strength (core) 5:00 [1]

Monday Mar 13, 2006 #

Running 37:19 [3] 4.7 mi (7:56 / mi) +130m 7:19 / mi
ahr:153 max:213 slept:6.5 weight:178lbs shoes: Brooks Adrenaline GTS6

royal-market-highland-portage-memorial-merriman
wonderfully warm and good to be out and about.

Sunday Mar 12, 2006 #

Exercise Machine (nordictrack) 25:00 [2]
slept:7.0 weight:180.5lbs

busy

Strength (core) 5:00 [1]

Saturday Mar 11, 2006 #

Trail Run long 1:38:41 [3] 10.5 mi (9:24 / mi) +680m 7:49 / mi
ahr:162 max:210 slept:7.0 weight:176lbs shoes: Brooks Adrenaline GTS6

Far end of gorge trail from home. Good footing.

Catching Features 30 [1] ***

Friday Mar 10, 2006 #

Bicycle 1:23:22 [3] 24.84 mi (3:21 / mi)
ahr:152 max:182 slept:7.0 weight:177lbs

Boston Mills Ski area and back. 55F.

Thursday Mar 9, 2006 #

Running warm up/down 36:00 [3]
ahr:159 rhr:45 slept:7.0 weight:178lbs shoes: Brooks Adrenaline GTS6

Around castle area, 11 min warmup, in between speedplay, 7 min warmdown.

Running intervals (L-T fartlek) 12:00 [4]
ahr:172 max:210 shoes: Brooks Adrenaline GTS6

Aimed at hitting 175BPM and holding it during pushes. First time trying to do that, so still adjusting (aiming at just short of breathing every pace seems to be in the right area). Average here is 'avg' on watch for each of 7 pushes of 1-2 minutes each. mean for 'spl' is 179. Most pushes I hit 180 after 30 sec, and had to back off to stay below that.

Wednesday Mar 8, 2006 #

Note
(rest day)

Tuesday Mar 7, 2006 #

Trail Run 49:37 [2]
slept:6.0 weight:178lbs shoes: Brooks Adrenaline GTS6

BNP wandering. Deer seen: 1 bog, 5 bath creek. very slippery and muddy and slow. 45F

Strength (core) 5:00 [1]

Monday Mar 6, 2006 #

Stationary Bike (rollers) 30:00 [2]
ahr:140 max:206 slept:7.0 weight:178lbs

Strength (split wood, core) 15:00 [1]

Sunday Mar 5, 2006 #

Catching Features (25 minutes) 25 [1] ***
slept:8.5

Strength (split wood) 15:00 [1]

Exercise Machine (nordictrak) 30:00 [2]
ahr:152 max:226

Saturday Mar 4, 2006 #

Running warm up/down (recovery) 51:30 [2] 5.1 mi (10:06 / mi) +180m 9:06 / mi
ahr:157 max:206 rhr:47 slept:7.5 weight:178lbs shoes: Brooks Adrenaline GTS6

Lactate threshold run - warmup, recovery, cooldown. Home-mem, mustill, valley link, east parcourse home. pushes logged separately

Running intervals 7:33 [4] 1.15 mi (6:34 / mi) +30m 6:04 / mi
ahr:172 max:206 shoes: Brooks Adrenaline GTS6

Lactate threshold - memorial to mustill. ice/snow was a bit slippery. Slightly uphill.

Running intervals 10:26 [4] 1.9 mi (5:29 / mi) +20m 5:19 / mi
ahr:180 shoes: Brooks Adrenaline GTS6

L-T memorial to big bend turnoff. ice/snow was a bit slippery. Slightly downhill. Conclusion: LT at this point is about (172+180)/2=176.

Friday Mar 3, 2006 #

Trail Run 56:20 [3] ** 5.0 mi (11:16 / mi) +327m 9:22 / mi
ahr:156 max:226 slept:8.5 weight:178lbs shoes: Adidas Supernova Trail

Hawkins west through sand run, to naturealm area, up cherry trail to trailhead. Some snow on trail, mostly frozen trail so not too sloppy. With USGS map (no trails). saw 5 deer in naturealm area

Thursday Mar 2, 2006 #

Note
(rest day)

Wednesday Mar 1, 2006 #

BikeCommute 50:00 [2]
ahr:146 max:192 rhr:49 slept:7.5 weight:178lbs

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