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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
Saturday 5/1/2004	Afternoon	After hearing about Frank's mileage, I decide to rollerski today instead of biking. Also, I'd rather rollerski than bike in the rain, and there was a chance it would rain before I was finished. And it did... Conditions: High 40's, cloudy, dry turning to light rain. Summary: Distance roll-classic, Int 1 (a little 2). Felt easy.			1.6							1.4	0.2										1.6
Sunday 5/2/2004	Morning	Flying out this morning - will be in Salt Lake City this afternoon. Going to try to get a run in. Summary: TRAVEL to Salt Lake City.
	Evening	Went to Bridal Veil Falls near Provo, UT, and ran a mountain bike trail there - 500 ft up in the first mile (see http://www.utahmountainbiking.com/trails/bonsh-pr-tg.htm for a description). Not 100% sure I followed the trail, but I did get to a scenic outlook over Provo and Orem! Tried to setup a time to see Torbjorn Karlsen and John Aalberg, but both were traveling... Tomorrow, it's on to Tucson, Arizona. Conditions: Sunny, a bit hazy, around 80. Summary: Distance run, 500+ vertical ft., Int 2 (some 3). Legs tired but felt good.							1.6			0.0	1.4	0.2									1.6
Monday 5/3/2004	Afternoon	No training today. I decided to drive to Soldier Hollow and Park City to see the mountains - fun. I had enough time to go for a run a Soldier Hollow, but was worried about missing my flight to Tucson, so decided not to. Summary: Off - Travel to Tucson
Tuesday 5/4/2004	Morning	Got up at 5:45 am and was out running by 6:00 on the University of Arizona campus in Tucson. Thought about running some intervals, but the head wasn't there. Guess I need to wake up more (and have some coffee!) before I do an early morning run. Conditions: 50's and 60's? Intensely Sunny. Summary: Distance Run, flat, Int 1-3. Not too motivated - need coffee...							0.8			0.1	0.6	0.1	0.0								0.8
	Evening	Went for an hour easy hike in Pima Canyon just north of Tucson. Got back just before the sun settled. Hit a great Mexican restaurant - Mosaic Cafe. Highly recommended - esp the Cadillac Margarittas... Not counting this as training - didn't work hard enough. Conditions: 90 and sunny.
Wednesday 5/5/2004	Evening	Woke up with a sore throat from nasal drippage, a headache, and a stuffed head. Ended up sleeping on the plane ride home. Couldn't focus on work. Summary: TRAVEL. Sick - slept most of the way home.
Thursday 5/6/2004	Midday	Did not do to work. Went to the doctor - low grade fever, sinus infection and -unexpectedly - a heart mumur? He thinks the mumur is simply part of the sickness, but wants to see me again in a month to make sure. Now on antibiotics. Very tired - can hardly keep my eyes open. Summary: Sick. Low grade fever, sinus infection.
Friday 5/7/2004	Morning	The drugs are kicking in - at least I can semi-function today. Slept all day yesterday, and still slept well last night. My back is very sore - I need to do some core strength. Still plan on sleeping most of today. Summary: Sick, but better. Very sore back - need to do core strength.
Week 1		Total Hours for Week: 3.9		0.0	1.6	0.0	0.0	0.0	2.4	0.0		1.6	2.1	0.3	0.0	0.0		0.0	0.0		0.0	0.0	3.9	0.0	0.0	0.0
Saturday 5/8/2004	Afternoon	Summary: Off - still sick. Feel a little worse than yesterday.
Sunday 5/9/2004	Afternoon	Needed to get out even though I'm not 100% recovered from my sinus infection. Decided to inline skate - fast and short. Conditions: Hazy sun, 82. Summary: Short distance inline skate, Int 2-3. Still a little tired from being sick.								0.6		0.0	0.4	0.2									0.6
Monday 5/10/2004	Evening	Went to work, but left a few minutes early, went home, had some dinner, then took a nap - I was exhausted. Still plan to meet Dan tomorrow for our Tuesday run. Summary: Off - exhausted.
Tuesday 5/11/2004	Evening	Dan, Ron and I met for our Tuesday night run, and what a trio we were. Dan wasn't feeling up to snuff, I'm still recovering from the sinus infection, and Ron had bruised his rib mountain biking. We decided not to do intervals tonight... Conditions: Mid 70's and sunny. Summary: Distance run, Int 2-3. Felt OK. Good to be out again.							1.0			0.0	0.6	0.4									1.0
Wednesday 5/12/2004	Evening	Ryan Robinson & I both showed up for Ken Dawson's road ride at Kensington Metropark, along with several of Ken's colleagues. Nice ride, not too fast. Conditions: Mid 80's and sunny. Summary: Distance bike, Int 1-3. Did not feel strong.								1.6		0.5	0.9	0.2	0.0								1.6
Thursday 5/13/2004	Morning	Summary: Off - don't want to push my recovery
Friday 5/14/2004	Evening	Did my core strength routine in front of the tv tonight... Summary: Core strength. Need to do this much more than I have been.								0.3									0.3
Week 2		Total Hours for Week: 3.6		0.0	0.0	0.0	0.0	0.0	1.0	2.6		0.5	1.9	0.8	0.0	0.0		0.0	0.3		0.0	0.0	3.2	0.0	0.0	0.0
Saturday 5/15/2004	Morning	Started out a little fast trying to keep up with Ryan Robinson and Rob Fairman on rollerskis this morning, but finally decided I needed to keep on track with my goal - 2+ hours in zone 1. Turned around and caught Frank Nizio, and we skied a more leisurely pace. Ryan is the one to watch - he's in awesome shape... Conditions: Cool - mid 40's and cloudy. Summary: Distance roll-skate, Int 1-2. Felt great.				2.4						1.6	0.8										2.4
Sunday 5/16/2004	Midday	Did a Zone 3 rollerski time trial today - not too hard. Did get into Zone 4 on some uphills. Once in Zone 4, it's hard to get the heart rate back down while still climbing. Conditions: High 60's and sunny. Summary: Time Trial 24:12, roll-skate, Int 3-4 (avg 86% MHR). Got into Int 4 on a couple uphills. Felt OK. Arms weak.				0.9						0.2	0.4	0.3	0.1											0.4
	Afternoon	Drove to the gym for a weight session after skiing. Did not do core strength - I'll do that Monday or Tuesday. Got home and went for an easy 20 minute bike ride with Jill (not logged), and even later, inline skated a couple miles to the video store and back (not logged). Conditions: Sunny and mid 70's. Summary: Weights, 2 sets x12 reps.								0.5									0.5
Monday 5/17/2004	Evening	Not walking very fast today: my thighs and butt are sore from weights yesterday. Got out of work late; guess I'll do bills tonight. Summary: Off - thighs & butt sore from weights yesterday.
Tuesday 5/18/2004	Evening	Dan and I ran 4 x 3 minute intervals at what is likely around our long-distance race pace - at 85 to 90% of our max heart rate. Was a really nice session. Conditions: Mid 60s, cloudy, humid, somewhat muddy and sandy trail. Summary: Running, 4 x 3:00 intervals (85-90% MHR). Legs still sore from weights, but intervals went very well.							1.0			0.1	0.7	0.2	0.1									0.4
Wednesday 5/19/2004	Evening	Sara Cockrell from Traverse City joined us tonight on Ken Dawson's road ride, as did Bill Kaltz. All told, we ended up having 8-10 riders (we picked up a couple) for a beautiful evening of riding. Plus a little horseplay on the uphills... Got home, and my neighbors told me my wife was at Emergency - seems she cut her finger trimming the bushes in front of our house. I went to the hospital - looks like a tetnus shot and a couple stitches. She sent me home to let the cat out so it wouldn't keep us up all night... Conditions: 70-71, mostly sunny, a gentle breeze. Summary: Distance bike, Int 1-2. Legs tired climbing hills at end.								1.6		0.9	0.6	0.1	0.0								1.6
Thursday 5/20/2004	Evening	Did 20 minutes of core strength before going to bed tonight. Update: Jill had to get 4 stitches in her finger. I told her that next time, she didn't have the clip her finger to get me to trim the bushes.... Summary: Core Strength.								0.3									0.3
Friday 5/21/2004	Evening	Off tonight - came home to see if my house was still standing after the 70 mph winds had come through. Cleaning house tonight. My left knee is a little sore - hope it doesn't impact my performance in the Rocket Dog Ankle Biter 10K Trail Run this coming Sunday morning. Ryan, Dan, Ron, and I all plan on running it. Conditions: A pleasant, humid, cloudy day gives way to torrential rains & 70 mph winds... Summary: Off. Left knee a little sore.
Week 3		Total Hours for Week: 6.8		0.0	0.0	3.3	0.0	0.0	1.0	2.4		2.7	2.5	0.5	0.3	0.0		0.0	0.8		0.0	0.0	4.0	0.4	0.0	0.4
Saturday 5/22/2004	Morning	Skied alone at Kensington today - everyone else wimped out thinking it was going to rain. Suprise! No rain. The pavement was wet to dry, and there were fewer than the normal number of walkers/runners there. A great morning to rollerski. Only skied on lap - need to save myself for tomorrow morning's race. It's going to be wet and muddy... Conditions: Mid 70's and cloudy. Summary: Distance roll-classic, Int 2. Arms tired by end.			0.9							0.1	0.8	0.0									0.9
Sunday 5/23/2004	Morning	Started out a little fast at the Rocket Dog Ankle Biter 10K Trail Run trying to keep up with Michael Seaman and Dan Motowski. When I saw my heart rate reach 97% of max, I decided to slow down. Caught up to Dan (he slowed, too) and held on - he almost dropped me twice, but I was able to out sprint him at the end. Michael beat both of use. Ron Sexton had a decent race; Ryan Robinson - way ahead of all of us - had his hamstring lockup at the 5 mile point and had to walk the rest of the way in. Conditions: Mud, sand, slippery bridges, water, fallen trees, 60-75, humid. Summary: Rocket Dog Ankle Biter 10K Trail Run, 50:07 (53rd), Int 4-5. Muddy, water, sand, fallen trees. Hit max heart rate during end sprint.							1.4			0.1	0.3	0.1	0.7	0.1										0.8
Monday 5/24/2004	Evening 52	Day two of a week focused on interval training... Tonight's session was pretty easy, even after running a race yesterday. Conditions: Mid 50's, cloudy, a bit windy. Summary: 3 x 3:30 roll-skate intervals, rolling terrain, 85-90% of max. Mentally: looked forward to it all day. Physically: arms & legs a little tired.				0.8						0.2	0.4	0.1	0.1									0.3
Tuesday 5/25/2004	Evening 52	Day 3 of hard sessions. I went to Hudson Mills, where the mixture of freshly tarred cracks and wet conditions made the pavement treacherous. Fortunately, I found a length of fresh pavement with no painted lines or cracks to run my interval session. Conditions: Upper 50's, humid, wet pavement. Summary: 4 x 4:00 roll-skate intervals (3 min rest), Int 3-4. Mentally: no problem. Physically: easy to get HR up to target. After: A little tired, but not bad.				0.9						0.3	0.4	0.2	0.1									0.4
Wednesday 5/26/2004	Evening 52	Summary: Scheduled Off - tired and headachy today. Had trouble getting to sleep last night.
Thursday 5/27/2004	Morning	Got up early to run intervals on the flat hiking trails of a local park. Startled a groundhog, was applauded by a family of racoons, was startled by a deer, strongly smelled a skunk (I avoided that section of trail from then on), and saw lots of birds getting the early worm. That makes 4 days of the last 5 with hard sessions. Two more hard days to go... Conditions: Brrr! It was 40 and clear when I started out... Summary: Run, 4x3:30 intervals, flat, 90% of max. Felt fine.							1.0			0.3	0.4	0.1	0.1									0.4
Friday 5/28/2004	Afternoon	Left work a little early and hard session #5. With the first pole plant, my right tricep hurt. Of course, being stupid, I kept on going. It was QUITE sore by the time I finished. Took lots of Ibuprofen when I got home. Guess I should use my poles tomorrow morning... Conditions: About 60 & sunny after a long day of gray and 40-55. Summary: Roll-classic, 4 x 4:00 intervals (3min rests), 85-90% MHR. Hard to keep HR up on downhills. Right tricep very sore from the get-go. Unexpected: no hint of soreness before.					1.0					0.5	0.2	0.2	0.1									0.4
Week 4		Total Hours for Week: 6.0		0.0	0.9	1.8	1.0	0.0	2.3	0.0		1.5	2.5	0.7	1.1	0.1		0.0	0.0		0.0	0.0	0.9	1.5	0.0	0.8
Cycle 1		Total Hours for Cycle: 20.2		0.0	2.5	5.1	1.0	0.0	6.7	5.0		6.2	9.0	2.2	1.4	0.1		0.0	1.2		0.0	0.0	12.0	1.8	0.0	1.2
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
Saturday 5/29/2004	Morning	Should've run instead of inline skated this morning - probably would have had a better interval workout. I don't have enough base on my skates to go hard. Ryan Robinson and Greg Worrel where both out and on rollerskis. Conditions: Mid 50's and sunny. Summary: Inline skate, 5 x 3:30 intervals, 80-90% MHR. Had problems staying in zone - legs wouldn't move. Not enough inline base?								1.1		0.6	0.2	0.3										0.5
Sunday 5/30/2004	Morning	Summary: Off. Didn't sleep very well last night, but slept long. Legs tired. Right tricep still sore.
Monday 5/31/2004	Evening	Took another day off training to catch up on house chores. Summary: Off - caught up on house chores.
Week 5		Total Hours for Week: 1.1		0.0	0.0	0.0	0.0	0.0	0.0	1.1		0.6	0.2	0.3	0.0	0.0		0.0	0.0		0.0	0.0	0.0	0.5	0.0	0.0
Cycle 2		Total Hours for Cycle: 1.1		0.0	0.0	0.0	0.0	0.0	0.0	1.1		0.6	0.2	0.3	0.0	0.0		0.0	0.0		0.0	0.0	0.0	0.5	0.0	0.0
YTD		Total Hours for YTD: 21.3		0.0	2.5	5.1	1.0	0.0	6.7	6.1		6.8	9.2	2.5	1.4	0.1		0.0	1.2		0.0	0.0	12.0	2.3	0.0	1.2