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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 5/1/2003	Evening	Was going to the gym, but I need to get Torbjorn my May training plan and my new heart rate zones. I'll hit the weight room tomorrow morning before work to make up for it. Summary: Off.
Friday 5/2/2003	Morning	Made it to the gym before work this morning. 50 minutes hitting the machines. Got in a short warmup / warmdown. My deltoids didn't want to left much today. Summary: Weights & one 10x10 SpeedSet. Trouble w deltoid sets.								0.8									0.8
	Evening	Tired tonight - had to take a nap after diner before I could help clean house. Think it's allergies...
Saturday 5/3/2003	Morning	Greg, Frank, John and I rollerskied this morning - nice weather. First Saturday rollerksking using my new, lower intensity zone 1 heart rate range (60-70% of max). Even though I was going slower, I still felt tired today. Conditions: 50's and sunny, no wind. Summary: Roll-skate, rolling. Int 1 (Avg 115). 23 min legs only. Tired at end.				2.0						1.7	0.4										2.0
Sunday 5/4/2003	Midday 49	Road my mountain bike from home to Island Lake across paved roads, dirt roads, and bike paths, and met Ryan to do a loop on on the mountain bike trails. Went a little harder than I wanted to trying to keep up with Ryan. Ryan gave me a ride home so I would have time to go for a short, easy bike ride with my wife. Jill & I rode for maybe 30 minutes - me at less than 60% max heart rate, so I did not record it in my time. Conditions: 60ish, maybe, but sunny. Summary: Bike, distance, flat & hils, Int 1-2 (avg 120). Hill climbs were hard. Also rode a very easy 30 min w wife (not included in time).								2.3		1.3	0.9	0.0									2.3
Monday 5/5/2003	Evening 48	DId a quick 30 minutes weight sessions tongight. Stuff to do at home... Summary: Weights, 30 minutes. Delts tired - pushed 'em.								0.5									0.5
Tuesday 5/6/2003	Evening	First night of intervals, and I almost quit. I accidently set my HR monitor to show a running average HR. I started my first interval, but the HR only moved up 1 or 2 beats! I kept picking up the pace to a very hard pace, but my HR wouldn't rise. 'I must be REALLY out of it today.' I started to quit, then noticed the little 'Avg' symbol on my monitor. The stupid things we do. I went on to finish my 4 x 4 minute running intervals up an easy, long hill. Conditions: Right around 70 & sunny. Summary: Run, 4x4 uphill intervals, Int 3-4. Easier than expected.							1.1			0.0	0.8	0.2	0.1										0.6
Wednesday 5/7/2003	Evening	Lucky - missed the rain on my bike ride today, and the threat of rain kept the cars off the park roads. Conditions: 50's and threatening rain... Summary: Bike, distance, flat to hilly, Int 1-2 (avg 117). Felt good.								1.7		1.3	0.3										1.7
Week 1		Total Hours for Week: 8.4		0.0	0.0	2.0	0.0	0.0	1.1	5.3		4.3	2.4	0.2	0.1	0.0		0.0	1.3		0.0	0.0	5.9	0.0	0.6	0.0
Thursday 5/8/2003	Evening 52	Didn't sleep well last night, but pumped the iron HARD tonight at the gym anyways. After 45 minutes, I was feeling pretty cooked, but I kept on going. Summary: Weights & one 10x10 speedset. Hard session; 4 reps on many machines.								1.1									1.1
Friday 5/9/2003	Morning 51	Off Summary: Off
Saturday 5/10/2003	Morning 49	Started the day with a 15 minute bike pace workout. Warmed up then did 5 minutes at -30 below max, 5 at -20, and attempted 5 minutes at -10, but couldn't get my heart rate up that high. I think this had to do with my choice of roads: I choose a route with a couple hard climbs, and I built up too much lactic acid (I'm not strong enough to attack the hills yet). Conditions: Damp roads, low 70s, partly sunnny, humid. Summary: Bike, 15 min pace, Int 3-4. Unable to get hit -10 below max the last 5 min, probably due to a couple big hills I had to climb first.								0.8		0.5	0.1	0.1	0.2											0.3
	Morning	Atfer biking, I leisurely changed into rollerski gear and joined John Stoy and Greg Worrel for a classic ski around Kensignton. The majority of the ski was doublepole, including up hills. The rest was kick-DP with a little diagonal-poling. No straight diagonal stride. Arms and shoulders pretty tired by the end. I consider this somewhat of a distance strength session. Summary: Roll-classic, flat to rolling. Int 1-2. Lots of DP, including up hills. Arms & shoulders tired.					1.1					0.7	0.4										1.1
Sunday 5/11/2003	Morning 47	Went with Jill's 'Callanetics' non-impact strength class for Mother's day. By the end, my legs were definitely trashed... Summary: Strength, 'Callanetics', wife's strenght class. Legs trashed by end.								1.0									1.0
Monday 5/12/2003	Evening 48	It was kind of nasty out, but I decide to train outside anyways, if just to save time over driving to the gym. Ski walked with poles on some horse trails, practicing 'falling foward': I'd be balanced so I'd have to move my trailing foot forward so I wouldn't fall on my face. After an hour, I was ready to stop... Conditions: Windy, the clouds were spitting, and it was about 45. Gald I was potected by the woods around the horse trail. Summary: Ski walk w poles, distance. Flat & short hills. Legs feeling it at the hour mark...						1.3				0.6	0.7										1.3
Tuesday 5/13/2003	Evening 49	Met John and Greg for an easy bike ride. Saw Anu and Frank rollerskiing. Conditions: Mid 60s and sunny. Some wind. Summary: Bike, flat to rolling. Int 1. Legs tired at the end.								1.6		1.4	0.3										1.6
Wednesday 5/14/2003	Evening 49	No training tonight - Jill want's me home. Conditions: Beautiful outside Summary: Off
Week 2		Total Hours for Week: 6.9		0.0	0.0	0.0	1.1	1.3	0.0	4.6		3.1	1.4	0.1	0.2	0.0		0.0	2.1		0.0	0.0	3.9	0.0	0.0	0.3
Thursday 5/15/2003	Evening	Eat dinner with Jill tonight (heavy, cheesy, greasy pizza we picked up), waited two hours, then went for a run. Side-ache city! I was very worried I wasn't going to be able to do my 3x6:00 intervals tonight. Fortunately, when I warmed up, the pizza settled down. Intervals were run between 85 & 92% of max. Conditions: Mid 50's - comfortable for a run. Summary: Run, 3x6:00 intervals, flat. Int 3-4. Felt very good.							1.0			0.0	0.7	0.1	0.2									0.5
Friday 5/16/2003	Evening 51	Off Summary: Off
Saturday 5/17/2003	Morning	Only an hour rollerski this morning - I'm doing a running race tomorrow morning. Really a distance strength session. I doublepoled for 50 minutes straight, up and down hills. The rest of the time was DP or DP with kick. Conditions: Mid 50's warming to mid-60's. Mostly sunny. Summary: Roll-classic, distance strength. DP for :50. Arms getting tired at end.					1.1					0.7	0.4										1.1
Sunday 5/18/2003	Morning	Just finished the Rocket Dog Ankle Biter 10K Trail Run (47:30) on the Yellow Trail (mtn bike single track) at Island Lake. Mile splits (avg HR): 7:16 (160), 7:21 (157), 7:41 (158), 8:05 (157), 7:59 (158), 7:53 (165), finished at 172. Was 34th overall, 13th in age group. Winning time: 35:31. Went out a little too fast - should have started slower & finished faster. The lungs were there, but the legs wouldn't move any faster... Conditions: 60-ish and sunny. Summary: Race, 10K trial run (47:30), flat to short hills, Int 4. Slower than expected: Legs just didn't want to go.							1.0				0.2	0.1	0.7	0.0										0.8
	Evening	It's gone: After growing my first beard - ever - starting at the end of January, I've shaved it all off. My face feels naked in the wind...
Monday 5/19/2003	Evening 49	Went for a very short bike ride tonight, just to loosen the legs up a bit from yesterday's running race. Conditions: Nice! Warm & sunny. Summary: Bike, distance. Mostly flat. Just a ride to loosen things up.								0.5		0.3	0.3										0.5
Tuesday 5/20/2003	Evening 52	Had dinner with Jill, then headed to the gym a little before 8:00pm. Lowered the weights a little and did more reps tonight: 3x15. Did not really do a proper warmup & warmdown because I wanted to get home faster. Summary: Weights & 1 SpeedSet. Knees felt a little stressed.								0.7									0.7
Wednesday 5/21/2003	Afternoon	Had a physical today - hadn't had one in a few years and figured I was due. "BP 104/68, excellent shape, nothing to worry about except the buildup of sun exposure (wear suntan lotion more often), see you in five years."
	Evening 45	Got almost 3 hours of biking this evening! Rode with Ken Dawson & group for the last 1:45, until they dropped me 8 miles from the finish. My thighs were so sore from weights last night that I couldn't keep up on the uphills. I sucked wheel as much as I could... Probably went a little hard for a 3 hr distance ride. Still, 60 percent was in zone 1. Conditions: Cool, between 55-58, windy, sunny. Summary: Bike, distance. Flat & Rolling. Int 1-2 (avg 119). Thighs sore from weights. With group, went a little too hard.								2.9		1.7	1.1	0.1									2.9
Week 3		Total Hours for Week: 7.2		0.0	0.0	0.0	1.1	0.0	2.0	4.1		2.8	2.5	0.3	0.9	0.0		0.0	0.7		0.0	0.0	4.5	0.5	0.0	0.8
Thursday 5/22/2003	Morning 49	Pretty sore today. Legs sore and tired. Summary: Off. Sore quads and hamstrings.
Friday 5/23/2003	Afternoon 48	Got out of work early and put in a run in a Maybury State Park. Conditions: Mid 60's and cloudy. Summary: Run, distance, flat & short hills. Int 2. Hamstrings feel tight							0.7			0.2	0.5										0.7
	Afternoon	After running, drove to the gym, trying to take backroads to avoid the heading-up-north traffic. Wasn't much into weights but the session went quite well anyways. Summary: Wieghts & 1 SpeedSet. Did better than I felt.								0.8									0.8
Saturday 5/24/2003	Morning 49	The trail was wet & the weather threatening. Frank & Linda decide to go to the gym instead. Greg & I decide to chance the weather. Good decision! The path went from wet to damp to mostly dry, the temperature was perfect, and the sky even lightened up a bit. I could tell I had a weight session last night - my arms and legs felt tired the entire rollerski. Conditions: High 50's, cloudy, threatening rain. Summary: Roll-classic, distance, flat to rolling. Int 1 (avg 116). Arms & legs tired from weights last night.					2.1					1.8	0.3										2.1
Sunday 5/25/2003	Morning 46	Frank & I started out; Greg arrived for the 2nd lap. I put the speed-reducers on to slow the skis - I'm trying to see if a slower ski is better for training. Saw Karen Dawson with ski poles and inline skates blasting around the trail. Conditions: 50 warming to 60. Sunny. Summary: Roll-skate, Rolling. Int 1-2 (Avg 118). Tired by end.				2.1						1.6	0.6										2.1
Monday 5/26/2003	Morning 47	Memorial Day. What was to be an easy hour bike ride with Ryan turned into 2 hours, much in Zone 3, with a couple minutes in Zone 4 ("Catch me if you can!"). Technically, a 'junk' workout, but it sure was fun! Felt really great - best mountain bike ride of the season. Conditions: Cloudy and 50's. Summary: Bike, distance & fartlek, Int 1-4 (Avg 128). Junk workout, but fun! Pleasantly tired at end.								1.9		0.8	0.6	0.5	0.0
	Morning	After biking, Ryan & I ran for 16 minutes to warm down and so he could give me some running technique tips. Great tips! I'll be thinking about them when I do a running time trial later this week. Summary: Run, warm-down and technique work.							0.3			0.1	0.2
Tuesday 5/27/2003	Morning 48	Reflections this morning: My resting heart rate has been low for the past several days, even with almost 8 hours of training since Friday afternoon and hammering on on the bike yesterday. I think keeping my heart rate in zone 1 during distance training is the key...
	Evening	Tons or training over the past 4 days. Even though I feel great, I thought it prudent to take the day off from training. Had a nice walk with Jill instead. Summary: Went for a 30 minute walk with my wife.
Wednesday 5/28/2003	Evening 48	Pretty hard weight session tonight. Felt really wimpy on the bench press & lat bar, but everything else went pretty well. Summary: Weights & 1 SpeedSet. Arms felt a bit wimpy tonight.								1.1		0.2	0.2						1.1
Week 4		Total Hours for Week: 9.0		0.0	0.0	2.1	2.1	0.0	1.0	3.8		4.7	2.3	0.5	0.0	0.0		0.0	1.9		0.0	0.0	5.0	0.0	0.0	0.0
Cycle 1		Total Hours for Cycle: 31.5		0.0	0.0	4.1	4.3	1.3	4.1	17.8		14.9	8.5	1.1	1.2	0.0		0.0	6.1		0.0	0.0	19.3	0.5	0.6	1.1
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 5/29/2003	Evening 50	I just worked 11.5 hours, it's after 7pm, my stomach is rumbling, I'm burned out, and it's raining. Choice: should I run my pace workout tonight or go home, have dinner, and veg? Couch potato it is... Summary: Off - worked late: 11.5 hour day.
Friday 5/30/2003	Evening	Ran an easy time trial today at Huron Meadows. Was supposed to stay in zone 3, but I strayed into Zone 4 for about 6 of the 22 minutes. I also think I picked too flat a trail. I may look for a hiller route next time. Conditions: 70 & cloudy. Very humid. Mosquitoes! Summary: Run, easy time trial, Int 3-4 (Lap/Avg HR: 10:31/151, 10:57/153). Went fine. Too flat.							0.8			0.0	0.4	0.3	0.1											0.4
Saturday 5/31/2003	Morning 50	It's raining pretty hard, so I tried to call as many people as I could to postpone rollerskiing to this afternoon. Went to the gym and did a hard weight session. Conditions: Rain, 60's. Summary: Weights & 1 SpeedSet. Up to 4 reps. Went well.							0.4	1.2		0.2	0.2						1.2
	Afternoon	Gerg and I met to rollerski, but he forgot his helmet. So we grabbed our running shoes & poles and went ski walking instead. My legs were pretty tired after the session... Conditions: Gray, windy, cold - 49F. Summary: Run, ski walk w poles, rolling terrain. Int 1. Legs sore/tired from weights.						1.6				1.5	0.1										1.6
Week 5		Total Hours for Week: 3.9		0.0	0.0	0.0	0.0	1.6	1.2	1.2		1.8	0.6	0.3	0.1	0.0		0.0	1.2		0.0	0.0	1.6	0.0	0.0	0.4
Cycle 2		Total Hours for Cycle: 3.9		0.0	0.0	0.0	0.0	1.6	1.2	1.2		1.8	0.6	0.3	0.1	0.0		0.0	1.2		0.0	0.0	1.6	0.0	0.0	0.4
YTD		Total Hours for YTD: 35.4		0.0	0.0	4.1	4.3	2.8	5.3	18.9		16.6	9.1	1.4	1.3	0.0		0.0	7.2		0.0	0.0	20.9	0.5	0.6	1.4