• 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
1. 4:21
2. 4:19
3. 4:11
4. 4:17
5. 4:02
6. 2:35 (600)
1 lap c/d

  • 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.

  • 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. ;)

  • Walking
  • 30m

another lovely walk with my daughter.

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

nice morning recovery run

rest for real
  • 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

  • Walking
  • 45m

evening walk with my daughter

  • 2h 07m 58s
  • 13.90 miles
  • 09m 12s /Mi

I have got to stop going out on these runs in the peak of the mid-day summer sun. I baked on this one like a potato. Otherwise a lovely run. Took Lake country trail through Delafield, then to Mill Road (a beautiful tree lined road where the homes all have names (like 'Cedars')) then to Mission road. These used to be favorites to bike on when I did that sort of thing. Then return trip back up Maple. Milage is an estimate, but when I had mile markers it was always around 9:10 pace. Stopped in City of Delafield to buy water to get through. All tolled about 8 bottles of water.

  • Stretching
  • 10m

  • Walking
  • 1h 00m

Walking around Chicago siteseeing with my family and our Spanish student. Really it was all day, but don't want to skew the chart.

jmwebs' Training Log

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