Training Log Archive: cfosp1In the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
XC Skiing Skate 1:27:15 [3] 12.04 km (7:15 / km) +58m 7:05 / km
ahr:135 max:168 shoes: Nike Air Pegasus +26 Trail
18.5 °C
Since I don't own classic or combi roller skis I skated. Warm-up water park to Lower Afton Rd. Series 1: 7 reps of legs only, emphasizing glide with one ski of the ground and bringing ctr. of gravity above push-off ski. Series 2: 4 reps of crunch double poles, working the core. No help from the arms, not too much follow-through! Series 3: 3 reps of full arm push, crunch and follow-through. Cool down completing the loop back to water park.
Monday May 30, 2011 #
Running 44:08 [3] 7.56 km (5:50 / km) +20m 5:46 / km
ahr:157 max:173 shoes: Nike Air Pegasus+ 27
16.9 °C
3 series of 7 hill runs around the McMurray Fields.
Sunday May 29, 2011 #
Running 36:47 [3] 7.4 km (4:58 / km) +10m 4:56 / km
ahr:159 max:174 shoes: Nike Air Pegasus+ 27
14.9 °C
Other 6:01 [3] 0.43 km (14:00 / km) +3m 13:31 / km
ahr:123 max:171 shoes: Nike Air Pegasus+ 27
14.9 °C
Saturday May 28, 2011 #
Running 51:22 [3] 10.04 km (5:07 / km) +34m 5:02 / km
ahr:156 max:170 shoes: Nike Air Pegasus+ 27
12.8 °C
Beautiful morning after rainy night. Around the lake without making it a loop.
Thursday May 26, 2011 #
Running 29:40 [3] 5.95 km (4:59 / km) +22m 4:54 / km
ahr:156 max:172 shoes: Nike Air Pegasus+ 27
8.1 °C
Gorgeous crisp spring morning!
Other 6:00 [3] 0.42 km (14:17 / km) +1m 14:07 / km
ahr:116 max:168
7.9 °C
Checking pulse recovery rate over 6' leisurly walking
Sunday May 22, 2011 #
Running 40:43 [3] 7.93 km (5:08 / km) +16m 5:05 / km
ahr:158 max:168 shoes: Nike Air Pegasus+ 27
18.2 °C
Caught that window of opportunity between light rain and a heavy downpour. Mellie caught a Canada goose, I'll be darned!
Saturday May 21, 2011 #
Orienteering race 2:03:36 [3] 11.48 km (10:46 / km) +218m 9:50 / km
ahr:152 max:173 shoes: Inov-8 Mudclaws
17.7 °C
Big Woods under water, the whole darn thing. Physically challenging and as usual I blew one of the early CPs, CP3 this time. But sun came out and made everything look beautiful, even the water.
Thursday May 19, 2011 #
Running 29:45 [3] 6.11 km (4:52 / km) +21m 4:47 / km
ahr:157 max:174 shoes: Nike Air Pegasus+ 27
13.7 °C
Beautiful morning!
Tuesday May 17, 2011 #
Running hills 1:16:48 [3] 6.49 km (11:50 / km) +85m 11:07 / km
ahr:120 max:175 shoes: Nike Air Pegasus +26 Trail
18.4 °C
Benchmarks: 3x 1.22km slow-medium-80%
Double bump run at 90%
Two-foot leaps over 50 ft, uphill: 11
Two-foot leaps over 50 ft, uphill, double-poling: 9
Monday May 16, 2011 #
Running 24:02 [3] 4.77 km (5:02 / km) +11m 4:59 / km
ahr:151 max:164 shoes: Nike Air Pegasus+ 27
19.0 °C
A shorter easier version of this route to get rid of the cycling soreness
Sunday May 15, 2011 #
Biking Road 3:33:36 [3] 82.74 km (2:35 / km) +118m 2:34 / km
ahr:139 max:162 shoes: Schwinn Super Le Tour II
10.9 °C
With Martin and Jack. I'd say this was a good first outing, just after having taking the bike off the hook today. Stiff NE breeze and absence of bike legs made this hard work for me. Contracted a sore knee from this activity.
Saturday May 14, 2011 #
Running 59:52 [3] 11.62 km (5:09 / km) +53m 5:02 / km
ahr:161 max:173 shoes: Nike Air Pegasus+ 27
7.0 °C
Taking it easy after Tuesdays exertion. Sped up around the lake, though. Drizzle started 1/3 into run. Checked in at an information table on the Fiat 500. 38 mpg in US, 50 mpg in Europe, why is that?
Thursday May 12, 2011 #
Running 30:48 [3] 6.05 km (5:05 / km) +22m 5:00 / km
ahr:151 max:164 shoes: Nike Air Pegasus+ 27
16.1 °C
Easy run, recovering from common cold and sore calf muscles from SISU training on Tuesday. Glad I got out this morning, sure didn't feel like it. Mellie's paw seems to be better.
Tuesday May 10, 2011 #
Running 1:18:16 [3] 5.14 km (15:14 / km) +123m 13:36 / km
ahr:135 max:175 shoes: Nike Air Pegasus +26 Trail
28.7 °C
6 series uphill bounds; "double bump" run (31'to 39'), focusing on kicking; 6 series of two leg jumps, 2 series of back lunges, 3 series of two leg backward skips, 10-15 each.
Sunday May 8, 2011 #
Running 30:21 [3] 6.11 km (4:58 / km) +23m 4:53 / km
ahr:155 max:171 shoes: Nike Air Pegasus+ 27
15.5 °C
Best medicine for the common cold: an easy run.
Saturday May 7, 2011 #
Running 40:35 [3] 8.35 km (4:52 / km) +76m 4:39 / km
ahr:159 max:172 shoes: Nike Air Pegasus+ 27
10.9 °C
Good run with a few hills, good pace.
Running 1:47:38 [3] 1.32 km (1:21:32 / km) +36m 1:11:41 / km
18.3 °C
Thursday May 5, 2011 #
Running 24:46 [3] 4.99 km (4:58 / km) +32m 4:49 / km
ahr:161 max:170 shoes: Nike Air Pegasus+ 27
13.9 °C
Tuesday May 3, 2011 #
Running 31:43 [3] 6.17 km (5:08 / km) +65m 4:53 / km
ahr:155 max:167 shoes: Nike Air Pegasus+ 27
14.7 °C
A few hill intervals at McMurray Fields
Sunday May 1, 2011 #
Running 31:35 [3] 6.06 km (5:13 / km) +21m 5:07 / km
ahr:156 max:170 shoes: Nike Air Pegasus+ 27
0.7 °C
Easy run after yesterday's orienteering meet. But cold and blustery.