Log 2012

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Log 2012

Training Log 2012

2012

Weekly Chart
December
2012/12/30 Hike4.5hrAll the way back out to Lincoln.
2012/12/29 Hike6hrFranconia Brook Trail, couldn't find way to Garfield Ridge Trail, doubled back to 13 Falls campsite.
2012/12/28 Hike4hrFranconia Brook Trail from Lincoln to Helgate Brook. Fell into creek...
2012/12/25 Walk1.75hrAround.
2012/12/24 Run30minTacoma Jingle Bell 5k; 5th/254, 20:49.
---
2012/12/23 Walk90minAround.
2012/12/22 Walk1hrZoo, shopping.
2012/12/21 Walk1hrShopping.
2012/12/20 Walk1hrCampus.
  Road1.75hrPark loops.
2012/12/19153Road13.25hr200mi loop down to Fair Hill, up to Lancaster. Really tough stretch in Maryland: Very cold, very windy, very hilly. Lots of knee and ankle trouble, really falling apart. Smooth sailing by end though. 7
2012/12/18151Walk90minAround. 7
2012/12/17151Trainer90min40 min simple ramp warmup. 30 minute LT test: 171 average. Could maybe go a couple beats harder. Could hold 178--180 for ~3 minutes at end.30104
  Core 2x200 stairs, 2x50 squats, 2x15 pushups, 2x50 crunches, 2x50 sit-ups, 2x10 leg lift, 2x10 back extension, 1x5 pullups
  Weights 2x20x10 fly, 2x20x15 press
---
2012/12/14 Walk1hrCampus. 11
2012/12/13 Walk1hrCampus. 3
2012/12/11150TT3hrCasual VF Trail loop. Terrible Craft bib shorts...35009
2012/12/10151Walk2hrKeswick, 5k loop.34807
---
2012/12/09149Rollers30minSuper wiped out from combo of yesterday's ride & Estimated Profits concert all night. Had to take a three hour nap in afternoon... 5
  Trainer60minHooray for NetFlix in the basement!
2012/12/08150Road7.25hrPottstown loop. Problems in right rear knee first couple hours like usual on tempo hills, probably exacerbated by trainer night before and not sleeping well this week. Fine by end, flying and smooth. 8
  Core 2x200 stairs, 2x50 squats, 2x15 pushups, 2x50 crunches, 2x50 sit-ups, 2x10 leg lift, 2x10 back extension, 1x5 pullups
  Weights 2x20x10 fly, 2x20x15 press
2012/12/07152Walk90minCampus.30007
  Rollers30min*sigh*
  Trainer60min...
2012/12/05149Walk30minCampus.32507.5
2012/12/04148TT3.25hrOut to VF, Audubon Loop.34857
  Core 2x200 stairs, 2x50 squats, 2x15 pushups, 2x50 crunches, 2x50 sit-ups, 2x10 leg lift, 2x10 back extension, 1x5 pullups
  Weights 2x20x10 fly, 2x20x15 press
2012/12/03150Lazy Office cleaning.30307.5hr
November
2012/12/02150MTB3.5hrWiss. Had to nap mid-afternoon for 90min... 7.5
  Walk1hrShopping with Caitlin.
2012/12/01150Road7hr106mi looping around. 5
  Core 2x200 stairs, 2x50 squats, 2x15 pushups, 2x50 crunches, 2x50 sit-ups, 2x10 leg lift, 2x100 back extension, 1x5 pullups
  Weights 2x20x10 fly, 2x20x15 press
2012/11/30150Lazy  32507
2012/11/29150Walk90minCampus, Keswick.30805.5
2012/11/28150Road90minQuick trip home.30009
2012/11/27148Lazy Housecleaning.21506.5
2012/11/26150MTB2.75hrBelmont.21508
  Core 2x200 stairs, 2x50 squats, 2x15 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 2x50 back extension, 1x5 pullups
  Weights 2x20x10 fly, 2x20x15 press
---
2012/11/25 Road6.5hr100mi back from Cape May.
2012/11/24 Hike4hrOut & back to Sunset Beach, around Cape May.
2012/11/23 Hike2hrOut & back to Sunset Beach.
2012/11/22 Road5.25hr100mi down to Cape May.
2012/11/21152Walk90minSore throat all of a sudden out of nowhere yesterday evening, this morning...
2012/11/19151Walk1hrAround.
---
2012/11/18151Road6.5hr101mi into Pine Barrens, Gladwyne loop with Tim.
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x5 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/11/16151Walk75minCampus.
2012/11/14150Road75minAbbreviated Drexel Wednesday.
2012/11/13155MTB2.5hrBelmont. Trails in surprisingly good shape. 9
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x5 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/11/12153Walk1hrCampus. 10
---
2012/11/11151Road6.75hr110mi Big lollipop around Schwenksville. Good route to/from Schwenksville. 10
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x5 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/11/10152Road3.25hr57mi to Fair Hill. This particular route is amazingly gorgeous on a sunny day. 8
2012/11/09 Walk1hrCampus.
2012/11/06150Rollers1hrYep. 7
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x5 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/11/05151Walk1hrCenter City. 6.5
---
2012/11/04150Road3hr53mi, QCW Base Ride. 10
  Walk1hrErrands with Chat.
2012/11/03150Road7.5hr108mi, out to Eichele Rd. 6
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/11/02150Walk1hrCampus.
2012/11/01149Walk90minAround town. 7
2012/10/31 Rollers1hrSandy aftermath. 6
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
October
2012/10/27 Road7.5hr102mi, Penntury! 6
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/10/26150Walk1hrCampus. 8
2012/10/24151Road2.5hrDrexel Wednesday Ride. 8
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/10/23152Walk1hrCampus. 8
2012/10/22152Walk90minErrands. 8
---
2012/10/20 MTB90minKnee problems.
2012/10/18 Run30minKnee problems.
---
2012/10/12 Run35minWith Caitlin.
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/10/11 Walk1hrCampus.
2012/10/10 Run40min4mi with Caitlin.
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
  MTB4hrWissahickon.
2012/10/09 Walk1hr 
2012/10/08 MTB75minMore Kingdom!
---
2012/10/07 MTB2.75hrThe Kingdom!
2012/10/05151Run25minToyota. 
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/10/03149Run25minToyota.25009
2012/10/02148MTB3hrBelmont in the rain.25009
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/10/01 Walk1hrToyota.28008
September
2012/09/30 MTB1.75hrTussey w/ Tim.
2012/09/26148Run50min6.5mi, 51:00, 7:50.
  Walk1hrPATCO.
2012/09/25148MTB2hrBelmont.
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/09/24148Walk1hrPATCO
---
2012/09/21148Road1hrAround river with Caitlin.
  Run25min 
2012/09/20148Walk1hrCampus.
  Run25min 
2012/09/19 Run50min6.4mi.
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
  Walk1hrPATCO.
2012/09/17 Walk1hrPATCO.
---
2012/09/15 MTB1hrHoliday Farm.
2012/09/14 Walk3hrCamden.
2012/09/11147Run25min3.4mi; 25:18, 7:26 average. Vibrams, calf sleeves. 6.5
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
  Walk Errands, Camden, campus.
2012/09/10149Run75min8.5mi easy loop around the river with Frank. Kinvaras, calf sleeves. 7.5
---
2012/09/09147Run30min  3
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/09/07146Run30minCalves.
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 2x100 lift, 1x50 crunches, 1x50 sit-ups, 1x4 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/09/06 Run40min5.76mi, 42min. DC. Bunch of 6:25s.
2012/09/05 Walk90minDC
2012/09/03146Run25min5k
August
2012/09/02145Road3hrCruising with Tim. 7
2012/08/30145MTB3.75hrWiss, including north trail. 6
2012/08/29146Run50min6.4mi, rivers. Kinvaras. Toe socks, some blisters on toes.
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x100 lift, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
2012/08/28146Walk1hrCampus.
  MTB2.75hrBelmont with Tim and Alex.
2012/08/27147MTB2hrEasy in Belmont.
  Core 2x200 stairs, 1x50 squats, 1x15 pushups, 1x50 crunches, 1x50 sit-ups, 1x3 pullups
  Weights 1x20x10 fly, 1x20x15 press
---
2012/08/25 Walk3hrACIN.
2012/08/23 Run20min 
---
2012/08/19 MTB2.25hrKTA
2012/08/18 MTB5.5hr43mi, KTA.
2012/08/17 MTB3.5hrKTA
2012/08/16 MTB3.5hrKTA
2012/08/15 Hike2hrKTA
2012/08/14 MTB3.25hrKingdom Trails.
---
2012/08/12146Lazy  22405.5
2012/08/11146Run21minWife's Away 5k, 21:15. Tightness in chest. Legs dead. Appetite problems probably becoming bigger barrier than congestion.15504
2012/08/10146Run25min5k.17105.5
2012/08/09146Lazy  23703.5
2012/08/08146Walk90minTrain, campus.25408
2012/08/07149MTB2.25hrBelmont. Stung by bees four times...23208
  Core 3x50 squats, 3x10 pushups, 3x50 crunches, 3x50 sit-ups, 3x150 lifts, 2x100 stairs, 1x3 pull-ups
---
2012/08/05 Road45minCatskills RR. Sick.
2012/08/04 Road3.75hrCatskills RR. Pretty ok, just coughing first 25 miles, then completely dead.
2012/08/03 Road45minCatskills TT. Late to start, cruising.
2012/08/01 Walk1hrCampus.
July
2012/07/29144Walk4hrStill lots of chest congestion, ridiculously congested nose, coughing.
---
2012/07/19 Hike3hrStarting to feel pretty ill.
2012/07/16 Run30minLight jog with Caitlin.
  Walk90minTravel waiting.
---
2012/07/15 Walk2hrVienna.
  Run50minLight jog with Caitlin.
2012/07/14 Walk3hrVienna.
2012/07/13 Road12.5hrPrague -> Vienna.
2012/07/12 Walk1hrCTU.
2012/07/11 Road3.3hr52mi loop with Salo.
  Core 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
  Run1hr6mi; 56min, 9:20 average; Kinvaras. Fairly tired; had to work between ride and run and was not nearly as eager for this as immediately after ride.
  Walk1hrAround.
2012/07/10 Road3.5hr55mi, great ride with Salo, Joel, Spencer.
  Walk2.5hrCTU, around.
2012/07/09 Run1hr7.35mi; 60min, 8:10 average. Kinvaras.
  Core 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
  Walk3hrCTU, around.
---
2012/07/08 Road3.5hr69mi, Sunday Group Ride. Little bit of knee pain in right rear inside tendons again toward end of ride. Pretty tired afterward.
  Core 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
2012/07/07 Walk3hrTown.
  Run24min5k. Calves tight.
2012/07/06 Walk90minAround.
2012/07/05 Road5hr82mi wandering around. Couple climbs, lot of rolling. Lingering tendon issues from Thursday, fine afterward. Some lower back pain. Definitely tired.
  Walk3hrCastle tour.
2012/07/04 Walk1hrCTU.
  Road4hr61mi to Beroun with Salo. Easy steady pace, lot of climbs. Raised seat a touch to counter knee pain, got lot worse, lowered seat back again.
  Core 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
2012/07/03 Walk1hrCTU.
2012/07/02 Walk1hrCTU.
  Run65min8.1mi; 1:05:16, 8:04 average; Kinvaras. Very minor heel pain at very start, then fine. Calves fine, tired by end. Good form, increasing pace throughout, focus required to really front strike toward end.
  Core 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
June
2012/07/01 Walk2.5hrOlomuouc.
2012/06/30 Hike3hrPunkva Caves.
2012/06/29 Walk1hrCTU.
  Road2.75hr28mi, tooling around. Very very very strenuous workout.
  Core 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
2012/06/28 Road3.25hr53mi, down to Revnice. This is a really good route. Early in the morning there's close to no stopping unless you catch a train at the one crossing (common). Multiple 4--8 minute climbs, and one 15--20 minute climb. Fairly straightforward to ride if you know the turn toward Lipence from Zabraslov. Good to great road surfaces except for very short bit into & out of wood bridge on 8100.
  Core 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
  Walk3hrCTU, around.
2012/06/27 Road4.25hr61mi.
2012/06/26 Walk3hrCTU, around.
2012/06/25 Walk2hrCTU, around.
---
2012/06/24 Hike3hrKutna Hora.
2012/06/23 Run30min4mi; 30:57, 7:44 average.
  Hike5hrBeroun -> Karlstein.
2012/06/22 Walk1hrCTU.
  Road3hr44mi; to Zvole, tooling around.
  Core 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
2012/06/21 Road1.75hr28mi, spinning down the A2.
  Walk2hrCTU, around.
2012/06/20 Road3hr50mi, down the A2 and then across the 8100 toward Ricany. Great route, well marked, few rough sections totally manageable.
  Core 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
  Walk3.5hrWhippin' Caitlin into walkin' shape!
2012/06/19 Road100min26mi, down the A2. Great bike path.
  Walk1hrCTU.
2012/06/18 Run38min4mi, hills around Metronome. Minor heel pain at very start. Some calve soreness.
  Core 1x25 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
  Walk1hrCTU.
---
2012/06/17 Walk2hrAround.
2012/06/16 Road5hr70mi. All-day navigational, cobblestone, and trolley track fiasco. Super frustrating ride out of Prague, awesome interlude at Genesis Bike Prague MTB, more frustration, great ride down to Karlstein, more frustration, nice back up to Cerveny, over to Horomerice, down into Prague, more frustration.
2012/06/15 Run25min3mi.
  Core 1x50 crunches, 1x100 lifts, 1x50 sit-ups
  Walk1hr 
2012/06/14 Walk1hr 
2012/06/13 Run23min3mi. Light heel pain at start. Still significant calf soreness.
  Walk1hr 
2012/06/11 Walk2hrBack and forth across town moving.
---
2012/06/10 Road3.5hr53mi, to Řevnice. Rain, but nice.
2012/06/09 Run71min9.02mi; 71min, 7:52 average; Kinvaras, calve sleeves, patella band. Moderate heel pain at start, disappeared completely in couple minutes. Almost bewildering calf soreness later at night. May have overdone the typical-run mileage increase a bit this week...
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
2012/06/08 Walk2hrTown.
2012/06/06 Walk1.75hrTown.
2012/06/05 Run80min9.1mi---5 repeats up Stalin's Memorial, wandering about town; 83:00, 9:12 average; Kinvaras. Pretty solid despite slower pace caused by hill repeats. Some sensation but no real pain in heel.
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
2012/06/04 Walk1hrFood. 4
May
2012/06/03 Run75min9mi; 73:00, 8:10 average; Kinvaras. Minor pain in heel at start. 6
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts
  Walk2.25hrCompletely lost...
2012/06/02 Walk2hrLoop around Staré Město. Significant heel pain. 4
2012/06/01 Walk2hrLoop around Staré Město, Malá Strana. Moderate heel pain. 4
2012/05/31 Walk90minLoop around Staré Město. 4
2012/05/30156Commute1hrCamden.
2012/05/28154Road7hr100mi; QCW Memorial Day Hill Ride, then more. Still felt pretty good at end. Feet burning from heat.  
---
2012/05/27154MTB8hr62mi in Belmont, Wissahickon. Some in Belmont with Caitlin, Bianca, Nathan, John; some in Wiss with Caitlin, Natalie, Angie, Wes, Aaron (sp?), Dana. Super super beat in first trip through Belmont---soaking wet from thunderstorm, ridiculously overgrown, nothing in legs. Much better later. Still riding fairly strong at end. Feet burning from heat. 6
2012/05/26156Road5.75hr100mi; first half on Tarmac attempting to catch up to VV, second half on Trinity out to VF. Pretty beat during VV after trying to catch up first hour. Still solid energy, power at end of day though. Feeling faster on Trinity, super comfortable. 8
2012/05/25157Walk90minErrands.30008
2012/05/24 Run20minLots of heel pain.
2012/05/23156Run35minAround. Some heel pain.
2012/05/21155Walk1hrTrain, campus.
  Road2.25hrFreedom Valley with Adrian and Johann.
---
2012/05/20 Road6hr100mi, to Atlantic City via Vineland route with Johann, Adrian, Glenn, Houser, Alex.
2012/05/18153Run48min6.5mi; 47:58, 7:22 average; Kinvaras, calf sleeves. Significant heel pain at start, none at end. 6:04s toward end. 7
2012/05/17155Road3.5hrDeathmarch, 68mi. Oozing snot like crazy, but felt pretty good otherwise. 7
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts, 1x3 pullups
2012/05/16 Walk1hrCampus.
2012/05/15155Run30min5k; Kinvaras.
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts, 1x3 pullups
2012/05/14155Run30min5k; Vibrams.
---
2012/05/12 Road2.75hrPoolesville Road Race. 23/59, 65mi in 2:51.
  Road1hrTooling around afterward.
2012/05/11 Road2hrTooling around.
2012/05/10153Walk2hrTo Camden, train home. 8
2012/05/09153Run50min6.52mi; 49:53, 7:39 average. Ok start, slow middle, good end.35008
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lifts, 1x5 pullups
2012/05/08153Walk60minTrain, campus.29008
2012/05/07153Run60min6mi, casual jog w/ Caitlin; Vibrams. Good form, serious heel pain first ten minutes. Still congested, head and chest.29007
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 1x3 pullups
---
2012/05/05 Road45minStarted Turkey Hill 3/4. Still sick, could not do it. Heart rate through the roof, not coming down, no strength.
2012/05/03 Run60minSlow but good form.
2012/05/01 Run25min5k. Still feeling slammed.
April
2012/04/27 Run75min9mi; little slow, but good form, easy movement. Started feeling sick (sore throat, head+chest congestion) later this afternoon. Pretty sick over the weekend.
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift
2012/04/26 Road90minVery casual cruising w/ Michael + Sheila.
2012/04/25 Road6.25hr102mi, 8000+ft, 6:14. Burlington -> Mt Philo -> App Gap -> Stowe -> Bolton Valley. Rain, hail, snow, sun, 40 degrees. Awesome.
2012/04/24 Road3hr52mi, cruising Pomfret w/ Sully.
  Run1hr7.15mi; 56:00, 7:50 average; Kinvaras, calf sleeves, patella band. Almost 15 minutes to transition muscles to running. Smoothish, ok speed at times, not fast. Note: Small water bottle always handy in Vermont for dealing with dogs...
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x5 pullups
2012/04/23 Road3.75hr60mi, cruising around Royalton, Thetford w/ Sully.
---
2012/04/22 Road4hr65mi, cruising Dartmouth Jericho St road race.
2012/04/21 Run23min3mi; 23:30; Kinvaras, patella band.
2012/04/19 TT2.5hr47mi, out to Valley Forge. Lots of trouble raising heartrate, developing power on way back. Exhausted? Too much too fast?30008
  Road2.5hr45mi, deathmarch. Caught in pile-up halfway through, cut night short; lacerated ankle, road rash elbow and leg, skin tear on finger, pulled right calf. Good power over and back.
2012/04/18151Walk1hrTrain, errands.37007.5
2012/04/17155Run30min4.16mi; 32:35, 7:50 average; Vibrams. Usual heel pain at start. Ok form but not a lot of energy.30508
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x5 pullups
  Weights 2x20x10 fly, 2x20x15 press
  Run25min3mi; 23:30, 7:49 average; Kinvaras, calf sleeves, patella band. Moderate right heel pain at start, impact pain on balls of feet.
  MTB3.75hrBelmont w/ Caitlin and Tim.
---
2012/04/15 Road30minWarmup. 7
  Road12minArmy Hill Climb; 2/7.
  Road1hrArmy 2/3 crit; 6/13.
2012/04/14153Road75minTooling around Bear w/ Tim. 5
2012/04/13152Walk1hrCampus, train.31007
  MTB2.5hrBelmont with Tim. Exhausted at beginning, but in form toward end.
2012/04/12154TT2.75hr47mi, casual out to Valley Forge. Pretty comfortable. Need to work on quads.30208
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x5 pullups
  Weights 2x20x10 fly, 2x20x15 press
  Road3.5hr65mi, Greentree. Limited power, but still solid.
  Run35min4.5mi; 35:20, 7:49 avg; Kinvaras, patella band, calf sleeves. Slightly off form at start, ok but not quick middle, fast ending, running 6:06s.
2012/04/10 Walk1hrCampus.
2012/04/09 Run30min4mi; 28:19, 7:04 avg; Vibrams.25107
---
2012/04/08 Road20minYale Crit Intro race. 8
  Road20minWarmup rollers.
  Road1hrYale Crit 1/2/3, 26mi; 1:02.
  Road30minTooling around East Rock.
2012/04/07156Road30minWarmup rollers. 3
  Road10minYale ITT, 12:30
  Road1hrYale Circuit Intro Race.
  Run30minEast Rock trails, 3mi. Vibrams, calf sleeves.
2012/04/06154Walk1hrTrain, campus.27657
  TT90minTooling around river. Feels great so far. Possibly need to rotate seat down just slightly.
2012/04/05 Walk75minDentist, campus.30207
  Road3.5hrGreentree, 65mi.
  Run50minRiver loop, 6.5mi; 50:20, 7:46 average. Good pickup at end, 6:53s. Kinvaras, patella band, calf sleeves.
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x5 pullups
  Weights 2x20x15 fly, 2x20x20 press
2012/04/04 Run50minRiver loop. Kinvaras, patella band.
2012/04/02 Walk90minTrain, campus, errands.
March
2012/03/31 Road5.5hrThree full laps of Black Mo (one w/ Intro race---very very long time), extra climbs, 78mi.  
2012/03/30154Road90minLap of Black Mo w/ Tim.  
2012/03/29154Walk90minCampus, dentist, home, Breakaway.33408
2012/03/28154Run40minTo Drexel, Art Museum, 5.09mi; 39:24, 7:44 avg; Kinvaras, patella band.25508
  Walk1hrTrain.
2012/03/27157MTB4hrBelmont with Caitlin, Tim.30009
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x3 pullups
  Weights 2x20x10 fly, 2x20x15 press
2012/03/26157Walk2hrTo Camden, train. 12
---
2012/03/25     1.5
2012/03/24156Road3hrNine or ten laps of Princeton RR.29705.5
  Run1hr6.4mi; 52:00; Kinvaras, calf sleeves, patella band.
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x3 pullups
  Weights 2x20x10 fly, 2x20x15 press
2012/03/23155Walk1hrTrain.25607
2012/03/22156Walk90minTown, campus.26507
  MTB3hrBelmont with Caitlin.
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x3 pullups
  Weights 2x20x10 fly, 2x20x15 press
2012/03/21155Road3hr43mi; 2:59. QCW hill loop, Manayunk staples.27607.5
  Run35min4mi; 33:28, 8:17 avg; Kinvaras, calf sleeves, patella band.
  Walk1hrTrain.
2012/03/20160Run30min3.66mi; 29:21, 8:01 avg; Vibrams. Calves still sore from last week. Heels still pained at start, despite switching walking sneakers recently.25508
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x3 pullups
  Weights 2x20x10 fly, 2x20x15 press
  Walk1hrCampus.
2012/03/19 Walk1hrTrain.
---
2012/03/18 Road1hrPhlyer 3/4 Crit.
2012/03/17 Road3hrPhlyer TTT, Women's C and Intro, 3/4 circuit race.
2012/03/15 Run40min5.07; 39:11, 7:47 avg; Vibrams, patella band.
2012/03/14 Run25min3.01; 23:38, 7:51 avg; Vibrams.
---
2012/03/11 Road1hrWomen's Intro.
---
2012/03/06159Run20min2.62m; 20:15, 7:44 avg; Vibrams, patella band.
2012/03/05156Walk90minErrands.
2012/03/04156Road2.25hrIntro races, Women's C, riding w/ Tim.
  Run1hrThompson Park XC trails, 7.34m; 1:02, 8:30 avg; Kinvaras, patella band.
2012/03/03156Road3hr55m; laps around Rutgers RR, fooling around.
2012/03/01 Run1hrOld Dominion rail-to-trail, 8m; 59:14, 7:24 avg; Kinvaras, patella band.
2012/02/28 Run20minTreadmill; Vibrams.
February
2012/02/26 MTB4hrWiss, part of Belmont.
2012/02/23159Run25min5k road; 23:30; Vibrams.
  Road2hrPoints race.
2012/02/22 Road2.25hrWednesday ride with chuckleheads.
2012/02/20 Walk1hrTrain.
---
2012/02/19 Hike5hrAround Mt Washington
2012/02/18 Hike5hrAround Mt Washington
2012/02/17 Hike2hrTo Hermit Lake.
2012/02/13159Run25min5k; 23:00; Vibrams.
---
2012/02/11158Run25min5k; 23:00; Vibrams.
2012/02/10 Walk1hrTrain.
2012/02/09159Walk1hrCampus  
  Road75minPoints race. Flat halfway through, giant rock.
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x3 pullups
  Weights 2x20x10 fly, 2x20x20 press
2012/02/08157Run20min5k road; 22min; Vibrams. 8.5
2012/02/07157Walk1hrCampus.34008.5
---
2012/02/05159MTB2hrBelmont w/ Caitlin. New Jamis = awesome.  
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x3 pullups
2012/02/04159Run80minAngels, 10x Art Museum---9.17m road; 78min, 8:35 avg; Kinvaras, patella band. 183 max BPM on stairs. No problems.  
  Walk1hrDinner.
2012/02/03 Walk1hrTrain.
2012/02/02 Road1.75hrPoints race.  
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x3 pullups
  Weights 2x20x10 fly, 2x20x20 press
2012/02/01 Road2.75hrTooling around w/ DU Wednesday crew.  
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x3 pullups
2012/01/30 Trainer30min   
  Walk1hr 
January
2012/01/28160Run29minPickle Run, 4.5m road/trail; 29:10; Kinvaras, patella band. Absolutely no problems. First place run, podium prediction.  
  Walk90minAround.
2012/01/27159Trainer60min  9
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x3 pullups
  Weights 2x20x10 fly, 2x20x20 press
  Walk1hrTrain.
2012/01/26 Run20minQuick trip to campus. 2
2012/01/25160Run50min6.48m road; 49:38, 7:39 average; Kinvaras, patella band. Minor intermittent right top shin pain, impact pain left IT band at speed. Fast opening and closing kilometers, slow middle. 10
  Weights 2x20x10 fly, 2x20x20 press
2012/01/24161Trainer45min  10
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift, 1x3 pullups
  Walk1hrCampus.
2012/01/23157Walk1hrTrain, campus. 
---
2012/01/22 Trainer90minCrush Timmy!
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 2x100 lift, 1x3 pullups
  Weights 2x20x10 fly, 2x20x15 press
2012/01/20 Walk2hrTo Camden, train. 
2012/01/18160Walk1hrTrain.30008
2012/01/16 Walk2hrHiking. 
---
2012/01/15 Run40min3.5m trail w/ Caitlin, Johann, Georgia; Vibrams, patella band. Minor calves. 8
  Run34min4.65m road; Vibrams, patella band. 33:57, average 7:17. Knees, calves felt totally normal.
  Core 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 2x100 lift
2012/01/14 Walk90minHike. 3
2012/01/13159Walk1hrTrain.
  Run54min6.5m; Kinvaras. Forgot patella band, seemed fine. 53:30, average pace 8:15. Calves very sore from yesterday. 7
2012/01/12157Run20min2.9m; Vibrams. Calf tightness, but good speed.26506
  Run23min2.9m; Kinvaras + patella band. 22:52, average pace 7:56. Calves fine. Knees fine.
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 2x100 lift
  Weights 2x20x10 fly, 2x20x15 press
  Walk1hrTrain.
2012/01/11157   25873.5
2012/01/10159Walk90minCampus, TJs, campus.31659
2012/01/09161Ride2.75hrRolling around Chestnut Hill.2950
---
2012/01/07 Ride3hrWandering. 
  Core 2x200 stairs, 2x50 squats, 3x10 pushups, 2x50 crunches, 2x50 sit-ups, 3x100 lift
  Weights 2x20x10 fly, 2x20x15 press
2012/01/06 Run25minVibrams; serious right calf tightness!29905
  Core 1x3 pullups, 2x200 stairs, 2x50 squats, 3x10 pushups, 1x25 crunches, 1x100 lift
  Walk1hrTrain.
2012/01/05159   37209
2012/01/04160Run25minVibrams.28726
2012/01/03 Walk1hrCampus.2710
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