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Cycle 1				The Method								The Madness						Strength			Goals
When (Number = Resting HR)		The Real Story		Skate Ski	Clas Ski	Skate RS	Clas RS	Foot w Poles	Foot w/o Poles	Other		Zone 1	Zone 2	Zone 3	Zone 4	Zone 5		Spec	Gen		Speed	Endur- ance	LSD	Inter- vals	Inter- vals Hills	Race Pace
Thursday 4/1/2004	Evening	Didn't have time to train. Summary: Off
Friday 4/2/2004	Morning	It was a beautiful day today, and I was hopeing to get out of work early. Ended up get out late. Didn't get home until 8:00pm... Conditions: Low 50's, mostly sunny. Summary: Off - worked late
Saturday 4/3/2004	Midday	Ran the 9 mile Blue Ttrail at Island Lake Rec area. I'd planned on make this a Zone 1-2 run, but pretty much stayed in Zone 2 the entire way (it's hard to run slow). Left knee feels a little 'stressed' - need to hit the weight room to strengthen it up. Conditions: High 40's, maybe 50, partly sunny, some breeze. Shorts & t-shirt. Trail was dry. Summary: Distance run, fairly flat, Int 2. Felt very good.							1.7			0.1	1.6										1.7
Sunday 4/4/2004	Afternoon	Did an easy weight session today - I'll still be sore tomorrow. I'm going to try to do weights at least twice a week this month. Also have sore muscles around my waist on the left back side - It started hurt a few days ago. A running overuse injury??? Summary: Weights. Sore back/side near waist on left side.								0.4									0.4
Monday 4/5/2004	Evening	Leaving work early to have dinner with Jill, then spending the evening reviewing documents from work. Summary: Off
Tuesday 4/6/2004	Evening	Good first mtn bike ride of the season tonight - All the hills felt easy! Conditions: Mid 50's and cloudy. Summary: Distance Mtn bike, Int 1-2. Climbing was easier than expected.								1.2		0.6	0.6	0.1									1.2
Wednesday 4/7/2004	Evening	While waiting for Dan Motowski to show at Island Lake, I did a few dips, pushups, & crunches. Then saw Julie Houle rollerskiing - she preparing for Hugh Pritchard's Team NSR Ski Camp in Norway in a week or so. She's making sure she in shape for lots of skiing. Dan arrives, the 3 of us talk for a while, then Julie returns to her skiing and Dan & I take off into the woods. We decide to do some mile-long intervals at race speed. First interval, I lead & he's right on my tail. A minute from the end, I have to stop because by abs are tightening - feels like a side ache in front! (Lesson: don't do crunches before a hard run). Dan finishes the mile. On the second interval, Dan leads. I follow. Actually, I try to follow as Dan kicks it up a notch on the uphills and I fall behind. He finishes the mile 10-15 seconds ahead of me. Looks like I'm going to have to train harder if I'm going to beat him at the Rocket Dog Ankle Biter trail race in May... I get home, and Jill's working out family issues around who can get to Phoenix to her uncle's funeral this weekend. Ever try make reservations at the last minute for airfare over a holiday weekend? Not a pretty site. Conditions: About 54 and mostly sunny. Nice running. Summary: Run, 5.5 & 7 min intervals, Int 4. Legs tired at end.							1.0			0.2	0.6	0.0	0.2									0.4
Week 1		Total Hours for Week: 4.3		0.0	0.0	0.0	0.0	0.0	2.7	1.6		0.9	2.8	0.1	0.2	0.0		0.0	0.4		0.0	0.0	2.9	0.4	0.0	0.0
Thursday 4/8/2004	Evening	Summary: Off
Friday 4/9/2004	Evening	Went to the gym during lunch for a quick weight session. Not too motivated. Summary: Weigths & Core strength.							0.2	0.5		0.1	0.1						0.5
Saturday 4/10/2004	Morning	Met Ryan for a mainly (manly?) road ride on our mountain bikes. He lead; I followed. Conditions: 30's and low 40's, but sunny. Summary: Distance Bike, Int 1-3. OK.								1.3		0.3	0.9	0.1									1.3
	Morning	After the bike ride, we changed shoes and went out for a run. He's running up to 40 miles a week: guess who led and who tried to keep up... Conditions: 40's, maybe 50. Summary: Distance run, Int 2-3. Now I'm tired...							0.7			0.0	0.6	0.1									0.7
Sunday 4/11/2004	Evening	Wanted to get out today, but we had to prepare Easter dinner for Jill's parents in time for her Dad arriving back from the funeral in Phoenix. And I was too stuffed after... Summary: Off - Easter
Monday 4/12/2004	Morning	Decide to run out at Island Lake tonight - I wanted to run two days in a row (I'm meeting Dan Motowski tomorrow night for an interval session). Picked it up on the uphills, but not too hard. Saw team-member Ron Sexton out on his mtn bike. Conditions: Low 40s and cloudy. Summary: Distance run, Int 2-3. Nice run.							1.0			0.0	0.7	0.2	0.0								1.0
Tuesday 4/13/2004	Evening	Dan Motowski, Ryan Robinson & I did 2 sets of 3-2-1 minute running intervals on the Yellow Trail at Island Lake. Dan & I were on the ragged edge; Ryan was having a nice jog along side us. At one point, where I'm pushing to 97% of my max heart rate, Ryan runs up beside me and tells me to 'dig deeper' - And he's not even working hard! (Oh, did I tell you that Ryan had already been out for an hour bke ride just before the run?). Dan and I were pretty shot by the end, but it was a really fun session. Conditions: Mid 40's, cloudy. Summary: Running intervals 3-2-1-3-2-1, Int 4-5. Good, hard, fun session.							1.0			0.1	0.6	0.1	0.2	0.0								0.4
Wednesday 4/14/2004	Afternoon	Summary: Off
Week 2		Total Hours for Week: 4.6		0.0	0.0	0.0	0.0	0.0	2.8	1.8		0.5	2.9	0.5	0.2	0.0		0.0	0.5		0.0	0.0	3.0	0.4	0.0	0.0
Thursday 4/15/2004	Evening	Summary: Mtn Bike distance, pushing the hill, Int 2-3 (a little 4). Fun!								1.1		0.0	0.6	0.4	0.1								1.1
Friday 4/16/2004	Evening	Summary: Off
Saturday 4/17/2004	Morning	Met Ryan for a road ride on our mountain bikes around Island Lake and Milford. Nice ride - lots of hills. Conditions: 60's, overcast, some light drizzle. Summary: Distance bike, Int 1-3. Felt good. Slowed on hills at end.								1.6		0.6	0.8	0.1	0.0								1.6
	Morning	Ryan died in the post-bike run - too many miles and hours in for him this week. His body rebelled... Summary: Distance run - until we decide we'd had enough this morning.							0.3			0.1	0.2										0.3
Sunday 4/18/2004	Morning	Ran 12 miles - twice around the Island Lake Rec Area Yellow Loop. The last three miles were an effort. Tha last half mile, I decide to race a mtn bike and sprinted! My legs felt great when I picked up the pace! Conditions: 70 warming to 80 (in April!) and sunny. Got back some of my Costa Rica tan... Summary: Distance run, mostly Int 2, plus a sprint at the end. Legs tired!							2.3			0.2	1.9	0.1	0.0								2.3
Monday 4/19/2004	Evening	Feel pretty good today, but I know I'm not recovered from yesterday. Jill's gone this evening to her stock club ("Commmon Cents") so I'm going to veg in front of the TV and watch "Matrix Revolutions". Summary: Off
Tuesday 4/20/2004	Evening	"Sandbagger!" complained Dan Motowski, as I yelled at him to pick up his interval pace while I maintained my easy trot. He sprinted every hill, as did Ron Sexton (most of the hills). I tried three sprints, but my legs had not recovered from my long Sunday run. I even tried imagining that I was passing Jeff Potter & Dell Todd, but the legs would have none of that... Conditions: High 50's, sprinkles, a little light rain. Summary: Distance run, Int 1-3. Tried some short intervals, but legs not recovered from Sunday.							1.0			0.3	0.6	0.1	0.0								1.0
Wednesday 4/21/2004	Evening	Summary: Off
Week 3		Total Hours for Week: 6.2		0.0	0.0	0.0	0.0	0.0	3.6	2.7		1.2	4.2	0.7	0.1	0.0		0.0	0.0		0.0	0.0	6.2	0.0	0.0	0.0
Thursday 4/22/2004	Morning	Summary: Off
Friday 4/23/2004	Morning	Summary: Off
Saturday 4/24/2004	Morning	Raced the Road Ends 5 Mile Trail Run. Pretty much followed my strategy of starting easy then picking up the pace. Discovered the I'm faster in the hills than the flats. Here's the split (I missed the 4th mile marker): 1st mile - 7:42 (averaged 87% of max heart rate), 2nd hilly mile - 7:34 (91%), 3rd (flat) and 4th (small hills) miles - 16:33 (90%), 5th hilly mile - 7:16 (93%). On mile three, my slow pace let other runners catch me - they passed on mile 4. I passed several runners near the end of mile 4 who couldn't pace themselves on the hills and were walking up. I poured in on the last half mile - was just about to catch a couple people in front of me - when I got a sideache and had to back off. Took 10 minutes after I finished for my heart rate to go below zone 1 - I didn't recover very quickly. I think my legs were still tired from the previous weekend's 12 mile run. Conditions: Mid 40's & sunny, Hilly, gnarly, loose gravel & sandy. Summary: Running race: Road Ends 5 Mile Trail Run, 39:05 (4th in age group). Good pacing, slow in flats, lungs better than legs. Took a long time for pulse to drop below zone 1 after race.							1.1			0.2	0.2	0.1	0.6	0.0										0.7
Sunday 4/25/2004	Morning	Definitely not recovered from yesterday: Ryan and I are road biking this morning, he's at 55% of max, I'm at 73%. The total time does not include the time it took to repair a flat tire. Conditions: Light rain and mid 40's. Why are we biking in this? Summary: Distance bike, Int 1-2. Legs tired at end.								1.4		0.5	0.9										1.4
Monday 4/26/2004	Evening	Did some core strength while watching Everwood with Jill. I really need to do more of this - I've just been too lazy and unmotivated this month.... Summary: Core Strength.								0.3									0.3
Tuesday 4/27/2004	Morning	It's snowing! Well, OK, so it's only snow showers...
	Evening	Ron Sexton and I ran tonight - easy. We decided to run the trail backwards for something - seemed like a totally different trail. Dan was sick and elected to stay in bed. Conditions: About 40 and sunny. Summary: Distance run, Int 1-2. Legs stiff, especially hamstrings.							1.1			0.5	0.6										1.1
Wednesday 4/28/2004	Evening	Did Ken Dawson's Wednesday night road bike ride. There were four of us, heading into some heavy winds as we biked the roads of Kensington Metropark and Island Lake. Nice ride. Saw Frank Nizio's car in the parking lot - I'm sure he was on his rollerskis. Conditions: 70, windy, mostly sunny. Summary: Distance bike, rolling, Int 1-2. Felt good.								1.5		0.9	0.6	0.0									1.5
Week 4		Total Hours for Week: 5.4		0.0	0.0	0.0	0.0	0.0	2.2	3.2		2.1	2.3	0.1	0.6	0.0		0.0	0.3		0.0	0.0	4.0	0.0	0.0	0.7
Cycle 1		Total Hours for Cycle: 20.5		0.0	0.0	0.0	0.0	0.0	11.3	9.2		4.7	12.2	1.4	1.0	0.1		0.0	1.2		0.0	0.0	16.1	0.9	0.0	0.7
Cycle 2				The Method								The Madness						Strength			Goals
When (Number = Resting HR)		The Real Story		Skate Ski	Clas Ski	Skate RS	Clas RS	Foot w Poles	Foot w/o Poles	Other		Zone 1	Zone 2	Zone 3	Zone 4	Zone 5		Spec	Gen		Speed	Endur- ance	LSD	Inter- vals	Inter- vals Hills	Race Pace
Thursday 4/29/2004	Evening	Guess it's about time to rollerski - l put ferrules back on my poles tonight... Conditions: Near 80 and sunny Summary: Off - right ankle a little sore.
Friday 4/30/2004	Morning	Left work early, had dinner with Jill, helped clean house, then went for my first rollerski of the season. Saw Frank Nizio - he's put in 112 miles on his rollerskis over the last two weeks... Conditions: Mid 60's, partly sunny. Summary: Distance rollerski-skate, rolling. Int 2-3. Fun.				0.8							0.3	0.5	0.0								0.8
Week 5		Total Hours for Week: 0.8		0.0	0.0	0.8	0.0	0.0	0.0	0.0		0.0	0.3	0.5	0.0	0.0		0.0	0.0		0.0	0.0	0.8	0.0	0.0	0.0
Cycle 2		Total Hours for Cycle: 0.8		0.0	0.0	0.8	0.0	0.0	0.0	0.0		0.0	0.3	0.5	0.0	0.0		0.0	0.0		0.0	0.0	0.8	0.0	0.0	0.0
YTD		Total Hours for YTD: 21.2		0.0	0.0	0.8	0.0	0.0	11.3	9.2		4.7	12.4	1.9	1.1	0.1		0.0	1.2		0.0	0.0	16.8	0.9	0.0	0.7