Run
  • 1h 40m 31s
  • 10.80 miles
  • 09m 18s /Mi

Lapham Peak. Awesome run! Did 'outer ridge' black trail and then crossed over hwy C to do about 3 miles of mountain bike trail through the rolling meadows. Mileage is an estimate, but based on sections I do know and perception on others, I would say that this is pretty close. Out and back time within 3 seconds of each other. I felt strong throughout. Ran all the uphills (including 'the wall') shout out to the lovely lady who passed me on return trip and gave me motivation going up South Hill (caught her near the top!) Seems like I always need to race.

Run
  • 27m 15s
  • 3.00 miles
  • 09m 04s /Mi

recovery run. quads very sore from squats and sprint fest of yeserday.

Run
  • 30m 11s
  • 4.25 miles
  • 07m 05s /Mi

little track attack. was supposed to be 6x 1000, but I had to cut the last one short because of time. 20 squats and 20 push ups after each set.
2 lap w/u
m/s
1. 4:21
2. 4:19
3. 4:11
4. 4:17
5. 4:02
6. 2:35 (600)
1 lap c/d

Strength
  • 10m

5 x 20 squats, 20 push ups

Well Pewaukee tri is this weekend. The race that started it all. I am not doing it, but I am starting to get kind of bummed I am not. I am still toying with the idea of doing Tri-ing for children's Sprint in two weeks. If I do, it will be on virtually no training. As long as it is wetsuit legal I can probably fake it with my over-all fitness level. Couple of requirements: I will have to get out to the lake at least a few times and I need to get a new tire for my bike to make it ride-able. Plan tonight is to head to the track.

Run
  • 47m 41s
  • 5.20 miles
  • 09m 10s /Mi

bit of a sluggish evening run. Wore old shoes (with orthodics) by accident (what can I say, I'm getting old. ;)

Sport
  • Walking
  • 30m

another lovely walk with my daughter.

Run
  • 25m 53s
  • 3.00 miles
  • 08m 37s /Mi

nice morning recovery run

rest for real
Run
  • 2h 17m 37s
  • 14.20 miles
  • 09m 41s /Mi

Trail run(s) 1st loop was 5 mile at Scuppernong. next did out and back on Ice trail between Hwy ZZ and hwy 67 (4.4), then finished things up with the 4.2 loop back at Scuppernong. Was getting pretty hot and tired by the end.

Loop 1 48:26 (9:41 pace)
loop 2 42:20 (9:37 pace)
loop 3 41:00 (9:45 pace)
not including .75 to connect parking lot at scuppernong to Ice age trail

Sport
  • Walking
  • 45m

evening walk with my daughter

jmwebs' Training Log


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